Expert: David Dickeson, A.S. - 10/21/2009

Question
im a female 22 years old in i was wondering wat can i do to lose my stomach i hired a personal trainer and she told me to do lunge squats 12 reps
chest press 20 pounds 15 reps
back pulldown 30 pounds 15 reps
standing shoulder side db  raise 5 pounds 12 reps
tricep dip 10
ab cruches 25
2-3  sets
ALSO 35 min of cardio 5x a week
but it dont seem to be working im losing everything but my stomach i so wat execise would u suggest also i seem to lost my butt wat can i do to get it back


Answer
Hello Tasha

Using a power rack or a smith machine, once a week, will get your butt back.

I would get rid of the lunge squats. Lunges is a quick way to loose control of the weight bar. Injury is almost always the result of loosing the bar.

Here is a good stomach exercise:

Lie on your kitchen floor. Knees up, feet firmly on the floor. Put your feet up under the bottom of your kitchen cabinet.

Hands across your upper chest.

RAISE your upper back 1/4 of the way off the floor and HOLD yourself in this position for 20 seconds.

FEEL your abs shake. Then go back down. Do this exercise every other day. Or every 3 days.

Do not put your hands behind your head. If you do, you are pulling yourself up.

Do not go up higher than 1/4 of the way up. If you do, your abs stops shaking. If you do, your sides and back muscles are holding you up. No longer are your abs holding you up.

PS the best cardio is the stationary bicycle. I prefer the ones with seats and backs. No need to kill your back and butt when cycling.

Other than that, thank your trainer. She has given you a diverse group of exercises to really condition your body.

Remember that lifting is a lifetime experience. It greatly SLOWS the aging process. So when you are 30, your body is 20. And so on. I am almost 60 and I am physically in better shape than most young guys in the gym.