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Flat Stomach Exercises
What you eat and the way you eat is very important if you want to have a flat stomach.
And its not just what you eat or don't eat. When and how often you eat is equally important and determines whether your body stores fat or burns it even when you rest.
Lower your fat intake. Switch to skim milk, lean chicken, no fast food, eat less margarine butter and mayonnaise, use less oil when cooking meals.
No more soft drinks and juices. Soft drinks are empty calories and juices have less fiber and vitamins then the original fruit.
Try to add more whole grains to your meal plan. Brown rice instead of white rice and whole grain breads instead of white bread.
Avoid foods that are high in sugar, like candy and cakes. Eat vegetables with every meal.
Don't skip breakfast. Eating breakfast, as you wake up, boosts your metabolism and decreases binge eating later in the day.
Eat your meals slower and no more eating in front of the TV. Studies show that we automatically eat larger portions when we snack in front of the TV.
Use these tips to help you create a healthy and delicious meal plan. I wish you success with your fitness and weight loss goals
At the top of the movement contract your ab muscles intensely and then slowly lower your body down. Lightly touch the floor with your shoulder blades and repeat.
Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.
When doing this ab exercise it is important that you don't actually sit up all the way. When you sit up your hip flexors do most of the work and it can be bad for your back.
Use your abs do not swing your legs to create momentum. slowly lower your legs to the starting position, six inches of the floor.
Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.
Curl your body up with a twisting movement, bringing your left shoulder toward your right knee. slowly lower your body to the ground.
Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions. Don't forget to do the same for the other side as well.
Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion for 15-30 reps. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.
And its not just what you eat or don't eat. When and how often you eat is equally important and determines whether your body stores fat or burns it even when you rest.
Healthy Meal Plan
Drink plenty of water during the day, it is healthy and helps you feel less hungry. Some times our brain confuses thirst with hunger. You will eat less if you drink a glass of water before a meal.Lower your fat intake. Switch to skim milk, lean chicken, no fast food, eat less margarine butter and mayonnaise, use less oil when cooking meals.
No more soft drinks and juices. Soft drinks are empty calories and juices have less fiber and vitamins then the original fruit.
Try to add more whole grains to your meal plan. Brown rice instead of white rice and whole grain breads instead of white bread.
Avoid foods that are high in sugar, like candy and cakes. Eat vegetables with every meal.
Don't skip breakfast. Eating breakfast, as you wake up, boosts your metabolism and decreases binge eating later in the day.
Eat your meals slower and no more eating in front of the TV. Studies show that we automatically eat larger portions when we snack in front of the TV.
Use these tips to help you create a healthy and delicious meal plan. I wish you success with your fitness and weight loss goals
Choose the Best Stomach Exercises to Lose Belly Fat
So if you wish to get a sexy flat stomach you should definitely include stomach exercises in your workout routine
Best Upper Abs Exercise : The Basic Crunch
Lie on your back on the floor or on an exercise mat with your hands to the side of your head or crossed on your chest. Keep your knees bent at a 90 degree angle with your feet resting on the floor.
Lift your shoulder blades of the ground as if you are trying to touch your knees with your chest but do not move the legs. Concentrate on lifting using your stomach muscles only.At the top of the movement contract your ab muscles intensely and then slowly lower your body down. Lightly touch the floor with your shoulder blades and repeat.
Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.
When doing this ab exercise it is important that you don't actually sit up all the way. When you sit up your hip flexors do most of the work and it can be bad for your back.
Best Lower Abs Exercise : The Reverse Crunch
Lie on your back on the floor with your hands behind your head or on the floor by your hips, with your knees bent and your feet lifted six inches above the ground.
Slowly bring your knees toward your chest and lift your butt of the ground. Concentrate on contracting your abs, you should feel your lower abs working after a few repetitions.Use your abs do not swing your legs to create momentum. slowly lower your legs to the starting position, six inches of the floor.
Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.
Best Obliques Exercise : The Oblique Crunch
Lie on your back, knees bent, so your left foot is resting flat on the floor. With your right knee bent, place your right foot across your left knee.
Place your left hand at the side of your head and your right hand on the left side of your abdominals or on the floor next to your thigh.Curl your body up with a twisting movement, bringing your left shoulder toward your right knee. slowly lower your body to the ground.
Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions. Don't forget to do the same for the other side as well.
Bonus : The Bicycle Exercise
This is a simple and very effective exercise that works all three areas of your stomach simultaneously.
Lie on your back on the floor with your hands behind your head. Slightly bend your knees and bring them in towards the chest and lift the shoulder blades off the ground.Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion for 15-30 reps. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.
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