Still maintaining but with sharp (but small) pooch
Hey maintainers! I have a question that is about abdominal exercise and I thought I'd post it here since I've been at goal for awhile now! Sorry for the rambling that is to follow; I have a tendency to do that.
First of all, I look pretty proportional in clothing, so that's not a big issue. Here's a picture of my whole body, for a reference: full_body.JPG
The main problem is just how my stomach really hangs over at the body of my waist and is a sharp contrast to the area below it. But the thing is, it's not that it's HUGE, it's just that it's sudden. If I suck in my stomach (flexing it?) it becomes a perfect-sized pooch and looks proportional. I am pretty thick around the middle anyway (waist-to-hip ratio of .84) though I am a healthy weight, so it's just genetically how I'm built.
Like I said, I'm already smack dab in the middle of my healthy weight range at 150 pounds at 5'10", so I don't feel like I really want to lose more weight. I am happy where I am at. It's just that most of the weight I DO have left on me is at my stomach, unfortunately. Stupid genetics LOL. I'm not even sure if I'm a legit apple body type though, because my measurements are 38-33-39, and I thought you were only apple if the top was considerably bigger than the bottom, and they are almost equal, except unlike an hourglass figure, my waist is too thick to really be defined.
So, I'm guessing abdominal exercises *might* help some with this?
I can deal with all that in clothing, because I've learned what hides it and what downplays it, so that's not too bad. Like high-waisted things that have no support (like skirts made of soft, non-stiff fabric) that cling to your body are the worst, because all they do is outline the tummy since they cling close to the legs, but things like jeans that have stiff denim, I find are great higher-waisted for me, because they have support so they smooth out my stomach just enough to make it look flatter. Or skirts which poof outward a little from the waist instead of clinging to it mostly hide the pooch too. So yeah, I can at least hide it in clothes. But things like bikinis are just out, and I think it makes me look very skinny-fat since the rest of me looks thin except the stomach.
I've attached a picture of my stomach unflexed and flexed to give you an idea of what I mean. And yes, those ARE some permanent stretch marks I have, thank you. =) Beautiful, beautiful stretch marks. My proof that I gained weight once but managed to lose it and I am DARN proud of those stretch marks. They represent my accomplishment. But that aside, the pooch problem (I wasn't sure if unflexed and flexed were the right terms... I just sucked in my stomach?):
If you flex your stomach does the "pooch" go away? If you look in the mirror from the side, does your waist still look relatively small? It just slumps forwards above your hips.
This is the work - or lack thereof - of your transverse abdominalis. Your organs slump down and "pile" up above your pelvis (thats a pretty generalized way of explaining it but it does the job). This causes a problem similar to "GH Gut" when steroid user's organs expand. Although they have a defined midsection thier abdomen is extraordinarily large.
Theres a few interesting TA routines in the female forum, planks, tummy tights, etc. etc.
these muscles are really quite easy to target, and you can do it anywhere, anytime. the exercise is really simple, (but that doesn't mean it's easy to do.) all you hafta do is suck in your tummy as far as you possibly can, hold it for a count of 2-5 seconds, then let it out again, and repeat 20-30 times. take a few mins break, and do it again. it's easy to cheat yourself, and do this just by exhaling all your air, making your tummy come in naturally, try to avoid this, and really feel your inner abs pulling your tummy to your spine. if your doing it right, it should start to get pretty challenging after about 15 reps. give this a try a few times a week, and you should see a noticeable difference. hope this helps!
This sounds like an appealing exercise to me because I HATE crunches (they hurt my tailbone!) but is it an okay exercise? Is it damaging at all? Would it actually help target what I'm trying to target? I can't think of any other good alternatives to crunches...
Sorry for the long rant, I just want to do something about this already! I can definitely live with the pooch, and I'm content, but I'd like if I could just make it a little bit flatter (not necessarily smaller, just flatter), like when I flex my stomach.
My tummy looks the same way when I'm not holding the muscles a little tight. I just have a pocket of fat remaining around my belly button. I do a wide assortment of ab exercises, and it looks larger or smaller with diet, but I'm pretty sure at this point it isn't going anywhere. Though I did lose several inches off of it with strength training - no specifically ab focused only, but a standard strength routine that included some ab and back work. I see the best impact at this point from yoga - it tightens my entire core area, which makes me hold my midsection a little more I guess? Too many carbs or too much sugar one day and it gets a lot more noticeable. Heck, even too much water.
So I would say strength training and yoga. You can't really spot reduce the abdomen, but overall strength training will help the muscle around it, and can help burn any extra fat.
I lost most of my tummy size after reaching goal, actually.
Your problems sound like my problems! It's okay in clothes, but I have this pooch that won't go away. My arms and legs are so thin compared to my tummy haha.
I like Shannon's advice of strength training/yoga combo. I did notice during weight loss strength training had the biggest impact on my core.
Wow, somehow my email failed to alert me that I had comments to this thread! I'm so sorry guys! Well, better late than never, I guess!
Quote:
Originally Posted by JayEll
And besides, that is not what I would call a problem pooch, dear one. That's just a woman's belly.
For what it's worth...
Jay
Aw, thanks. It's easy to lose sight of things sometimes, I suppose. It doesn't bother me terribly, just a little bit. Overall, I think I'm actually much happier with my body than most women are, flaws and all. Thank you for reminding me of that. =)
Quote:
Originally Posted by Shannon in ATL
My tummy looks the same way when I'm not holding the muscles a little tight. I just have a pocket of fat remaining around my belly button. I do a wide assortment of ab exercises, and it looks larger or smaller with diet, but I'm pretty sure at this point it isn't going anywhere. Though I did lose several inches off of it with strength training - no specifically ab focused only, but a standard strength routine that included some ab and back work. I see the best impact at this point from yoga - it tightens my entire core area, which makes me hold my midsection a little more I guess? Too many carbs or too much sugar one day and it gets a lot more noticeable. Heck, even too much water.
So I would say strength training and yoga. You can't really spot reduce the abdomen, but overall strength training will help the muscle around it, and can help burn any extra fat.
I lost most of my tummy size after reaching goal, actually.
Thanks for the advice. I'll have to look into that. I'm not much of an exerciser, so I'm still looking for an exercise I can work into my life and stick to. =)
Quote:
Originally Posted by ange82much
Oh, thought this thread was about maintaining whilst owning a small dog! (Which got me curious) That's what a pooch is in Aus!!!
- as you noted, vary your ab work! i dont do a ton of crunches, but i do a TON of core work (hellllo plank)
- stretch! really. im super stressed and whole body tends to tense...learned how to release my abs away from the body (hard to describe but i think about them moving toward my hips and it really opens things up)
- are you eating late? if i eat past 9pm im perma bloated and i usually have a super flat/cut tummy
- are you eating foods you have mild allergies to? same thing, its mostly bloat and gas.
- are you eating too much fiber, doubtful but above say....35g a day might make you have a pooch.
you look great btw and I feel the EXACT same about the stretchmarks. odd I considered plastic surgery in the past, but havent minded the stretch marks one bit. battle scars!
Still maintaining but with sharp (but small) pooch
But in this case, I think you're worried about nothing. Really!
I'm so sorry guys! Well, better late than never, I guess!
