Are there any reliable ways to whittle the waist?

[AuntieStella]

I posted this in weight loss chat a little while ago, where it languished unanswered, presumably because it isn't really about weight loss.

I've reached my target weight and feel so much better for it. I've started running, and feel much better for that too.

However one thing I've noticed is that my waist is proportionately rather thicker than it was when last I was slim.

Now, perhaps I have to put this down to anno domini and just embrace it as part of my new shape.

But I'd like to try to slim it down, just an inch or two would be fine.

Any recommendations? Specific exercises? I'll be googling as well, but have a higher opinion of advice from MNetters.

I've found mention of oblique abs as the relevant muscle group. Is that right?

[lovelearning]

Hula Hoop.

[MissyMop123]

Hello,

I'm a pilates instructor, group exercise instructor and personal trainer.

Many women notice, as they get a little older, that the're storing more fat around the middle. It can often be hormone related unfortunately. Your running may be adding to this as it could be increasing your levels or cortisol, which in turn can can make you store fat :-( .

I hate to say this because it sounds to me that you're healthy and you've found an exercise format you enjoy doing. I applaud you for doing that. If it were me I'd just carry on doing something I enjoy and not worry too much about my waist. But I've attached an article at the end of this message which may help you understand a bit more about what's going on in your body. It also says you should try to relax more which I like the idea of and should probably apply to myself a bit more :-).

www.metaboliceffect.com/menopause-weight-gain/

I hope this is helpful. You should have a look around their blogs as there's some really useful advice on there.

[LovePotatoes]

Great advice here. I too have a belly that I didn't have pre-children. I will try n work on my core more and not eat as more carbs. .hopefully (does t help that I made Apple crumble last night!!) X

[Lean4Life]

Thats awesome that you already use MFP, what are you protein, carb and fat % set at?

Also for weight training ideally you'd need to be lifting heavier weights at the gym to help with gaining lean muscle to boost up your metabolic rate and get you burning calories and reducing body fat.

However if you're only training at home there's lots of alternatives.
You could buy a dumbbell set or some kettlebells to add some weight to your workouts and help increase the intensity, assuming you don't have some at home already.

As for videos there's lots on YouTube that would help you out both with light weights and body weight.

The body coach always has great workouts for home training. 👍🏼

[AuntieStella]

Thanks for such a wonderfully detailed post!

The aim really is to have a narrower waist (not a six-pack!). Last time I was this weight (BMI a bit under 20) my waist was 2-3 inches less than it is now. So it's toning, particularly round the midriff, that I'm after.

I already track with MFP, and until thinking about your post, was only really looking at total intake and fibre. I've looked again, and am often low on protein, so that's something to improve.

When you say weight training, what exactly do you mean? For practical reasons, it would need to be something I can do at home. Are there any videos you would particularly recommend?

[Lean4Life]

AuntieStella,

In answer to you question, if you're looking to lose the stubborn body fat around your waist then it's going to come down to nutrition and the things you eat.

You need to be really clear on your goal though, do you want six pack abs or do you want to have a flat tummy, be stronger and feel better in your clothes and have more energy?

Keep in mind if it's six pack abs you're after that's gonna take a lot of dedication, strict nutrition and hours in the gym.
Also cover models and fitness models etc on social media won't maintain visible abs all year round. They get themselves to peak condition for photo shoots and comps. The rest of the year they're holding more fat as they grow and improve ready for the next shoot.

So firstly I'd recommend downloading a food tracking app such as My Fitness Pal and using that to see exactly where you're at with your current nutrition.

Enter your stats and the goal you're trying to achieve and just log your normal food for a week or two so you can get an idea of exactly how many calories you're eating.

Once you know you're eating the right amount you can then start to manipulate the macros (protein, carbs, fats) to see how your body reacts best. Only change one thing at a time and stick with it for 4 weeks or so to see how that works and affects your body.

Secondly you said you do a lot of running which is great, however when dropping body fat you also need to ensure that you are including weight training in your programme. The reason for this is that you need muscle to boost metabolic rate and burn calories. Running alone will not achieve this as over time your body adapts and starts to use muscle as an energy source. (Marathon runners for example all have very low muscle mass and just look skinny, where's as sprinters have more muscle mass and look athletic and toned)

So to help you get a lean, toned, firm body you need to be lifting weights 2-3 times per week and maybe swap one of your longer runs for a high intensity interval session (HIIT) to help you maintain lean muscle while burning calories.

My top tips:

• Track your nutrition
• Lift weights 2-3 times per week
• Replace 1 long cardio session for 1 shorter HIIT session to help boost metabolic rate and maintain lean muscle.
• Aim to drink min of 3 litres of water per day and more on training days
• Aim for 1g of lean protein per pound of body weight each day to help repair and maintain lean muscle.

[AuntieStella]

I've tried the standing abs - without wobbling too badly, and am thinking of trying some of the other fitnessblender workouts. I'd never heard of them before. A selection of the short ones might be good for general toning - butt firming being my second priority after waist whittling.

I've got a child's (ie light) hula hoop downstairs, and might give that a go tomorrow too. I wonder if 'muscle memory' will kick in, as I don't think I've done it since I was at school.

[dementedpixie]

m.youtube.com/watch?v=mrrUEcs8z5U - gives basic hooping tips

[dementedpixie]

I disagree with the round and round motion. It is a back and forth motion that is used so you don't twist your knees or your back.

[Tote]

Smellslikeoranges
Funnily enough I have absolutely no coordination, can't do aerobics or anything like that, but I can hula hoop - what you're aiming for is a nice smooth movement, moving hips round in a circle, not back and forwards. Moving back and forwards makes the hoop jerk and fall down. At least that's my take on it.

I alternate ten minutes in each direction whilst watching something I've recorded. Soon passes!

[dementedpixie]

Weighted ones are easier to use than lightweight ones. You get a greater toning effect with weighted hoops too. I use a 5lb powerhoop as I found it easier to keep up then the 4lb hoops they have at the sports centre

[Smellslikeoranges]

30 minute hula hooping!!! How do you go from 3 seconds and is dd's okay to use?

[bruffin]

this type

[bruffin]

Yes Quimreaper.
It is only £15 from ebay. Its great,only thing wrong really is it doesnt have shuffle, although its easy to skip to the next track.

You do need to wear a a swim hat to keep earphones in place. Ive bought a zogg cloth one as i dont like the rubber/latex ones.

[QuimReaper]

I must dig out my hoop! Someone on another thread told me I was wasting my time with the weighed ones, and it was the light ones that give the amazing calorie burns you hear about. It must be good for the muscles though.

[QuimReaper]

bruffin do you have one of those underwater mp3 thingies?

[ManicPixieDream]

Hula hooping using weighted hoop made a difference to my waist. I also recommend fitness blender yoga and pilates.

[Tote]

Another vote for hula hooping. The heavier proper exercise ones hurt a bit the first few times until you get a smooth rhythm going, but so easy to do whilst watching 30mins of tv!

[bruffin]

I love the japanese Callinetics, called radio taiso Needatrim

[lljkk]

ah... sorry Bruffin, my bad eyes.

[Bobafatt]

Placemarking. Tips that will work would be great.

[NeedATrim]

Youtube Callenetics for the waist. Amazing amazing core exercises using the tiniest of movements.

[bruffin]

I said lilk i got it wrong

[lljkk]

3k is also about an hours swim

For most people it isn't.
Teen DS can manage 3k in about 65-70 minutes. He's one of the faster never stopping swimmers in the fast lane.

Sorry AuntieS, it's mostly your age (our age). The fat redistributes to be less of a classic female shape, due to change in hormones.

[RunningGingerFreckleyThing]

Our waist?! Sorry, I don't usually sound so poncey! I meant your waist.