core stomach
#26
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Yes, at 6'1" 158, you do not need to lose weight. Do you know what your body fat composition is? If it is below 11 or so percent and you still have a pot belly, then you are unlucky, my friend. If you are 14% bodyfat or more then you really should begin increasing overall muscle mass through 3 times a week resistance training.
A caveat: if you have a bulge in the stomach, but little fat there, then it is possible that you have very weak hams and ab muscles and tight quads and low back. Tight quads on a cyclist!?!? Strengthening the abs and hammies and stretching all formentioned muscles would help to correct this possible pelvic tilt which results in a poochie looking stomach. if this makes sense, i can elaborate
A caveat: if you have a bulge in the stomach, but little fat there, then it is possible that you have very weak hams and ab muscles and tight quads and low back. Tight quads on a cyclist!?!? Strengthening the abs and hammies and stretching all formentioned muscles would help to correct this possible pelvic tilt which results in a poochie looking stomach. if this makes sense, i can elaborate
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Also, i recomend an exercise called a Plank for overall core strength. this is a yoga move and if done correctly is great at strengthening the entire Rectus Abdominus. Do a google search of "yoga plank" and check images. really focus on flexing your abdominals durring this pose. this can be done by imagining you are trying to touch the bottom of your ribcage to the top of your hips. this among other static core strenght exercises are valuable.
Crunches are fine, but we as cyclists are holding our upper bodies quite still, this is why training the abs in a "still" or static position may be valuable.
Crunches are fine, but we as cyclists are holding our upper bodies quite still, this is why training the abs in a "still" or static position may be valuable.
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Originally Posted by bfloyd
Thanks for the links. I know I don't need to loose any weight, I am already a rail . . . just a rail with a little extra stomach bulge. Is there a more technical word for those exercise balls? I have seen them more and more but don't really know the technical term. LOL, it's probably just "exercise ball" . . .
https://tinyurl.com/32la66
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Originally Posted by bfloyd
Thanks all. I'm not looking to loose overall weight, just that extra around the middle. I am one of those with a low body weight but still have that buldge. I am 6'1", 158 lbs. I am called very skinny but I still have that extra middle.
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Originally Posted by bfloyd
Ok, with all the home stomach exercise gadgets, machines, exercises, etc., what seems to work the best for decreasing the famous stomach buldge? Thanks.
Aside from the obvious--losing weight--get yourself a pull-up bar and do hanging knee raises.
Hang from the bar with a wider than shoulder width grip. Slowly raise your knees to your chest. At the top of the motion focus on curling your hips up toward your chest. Once you build up your base strength you can add some difficulty by turning your hips and knees to the side and performing the motion above. This will place more emphasis on your obliques (the sides of your abs).
As someone else mentioned you should also focus on working your lower back which will balance your core. As with everything it's about balance and symmetry.
Another helpful gadget/exercise: jump rope.