3
Waistline Weight Loss
Secrets To Getting A Flat Belly Fast: Imagine A Sexy You In 27 Days Or
Less. No Gym Required.
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Table of Contents:
How could I get a flat belly without
running or other intense cardio
How long will it take to get a flat belly?
Get a flat belly in 27 days or less
How can you maximize results and get a
What can you do to get a flat belly
Is it possible to get a flat nice belly after
getting stretch marks from a pregnancy?
Fun exercises to do to get a flat belly?
Do you need a flat belly to start getting
How to get a flat belly after a baby?
How can I get a flat belly on a busy
What are some flat belly foods?
How can you maintain a flat belly?
How can I get a flat belly without
exercise? Is it even possible?
How to keep your belly flat WITHOUT
How to get a flat belly without a diet?
How could I get a flat belly without
running or other intense cardio exercises?
The process of flattening your
belly takes time, motivation, and
dedication. One thing it should not take is money. You absolutely do not need expensive surgery, pills, or even a gym subscription. As cliché as it may sound, what you do need is a healthy diet and of course, regular exercise. For various reasons, an overwhelming number of
women like to avoid intense cardio
exercises. The good news is, even if you plan on staying away from cardio, you can still reach your goal.
Cardio exercises are perfect for
slimming down the whole body, toning certain areas, and improving your
breathing, heartbeat, circulation, and overall health. It is, however, easier to concentrate on just one part of your body (in this case, your belly) with exercises that are focused on carving down the extra fat in that specific area so you will be able to see the results in the shortest time possible.
TREAT YOURSELF WITH ESSENTIAL OILS
Let’s see why a
strength training workout is immensely effective in shaping the waist area. First of all, it trains your body to burn fat faster than usual. When you exercise regularly, you increase your metabolism rate by two folds. This gives you two
separate benefits: First, you will be able to burn fat at a faster rate around your belly, so you will be seeing better
results with every workout session; and second, even if you “cheat” on your diet at times, you will not gain weight that much faster than usual. The fact that your metabolism rate is high means that the food you eat is converted into energy faster instead of being stored as lipid molecules that make up the fat.
So, for all the ladies who find intense cardio plain and tiring, the following are few types of easy, fun exercises that you can try. While cardio can squeeze the last drops of energy out of you, these
workouts will help you relax and pump you full of energy.
1. Dance workouts – Dance workouts are the perfect way to get your flat belly in no time while simply having fun and practicing what is widely
considered a great endorphin-
inducing hobby. There are many
dance classes available everywhere,
but you can also find some online
routines that are free and will work just as well. These allow you to
practice dance workouts without even leaving your house. Some of the most common dance workouts available
are the hip hop dance style, the ballet,
and the well-known belly dance. Just to be clear, the fact that belly dancing has the word “belly” in it does not
imply that it targets that specific area of the body better than other types of dance workouts. Most of the belly
dance routines actually focus on
strengthening your hips and butt area
– you will only be able to start doing belly rolls when you are an
intermediate level dancer. With that being said, do not expect to see
results rights away. It takes time and commitment.
2. Yoga – Not only does it improve your elasticity, making your body
relatively immune to pre-mature aging, but it also relaxes you muscles and mind. Time spent on yoga is a
very “Zen” time that helps chase all the negative energy away. How does
that help you get a flat stomach, you ask? Well, it is rather simple. Stress can lead to a bulging stomach and
abdomen in various ways. For
example, emotional stress can lead to overeating, thus leading to gaining
weight. Many women report that
when they are stressed out, they crave sweet foods much more than usual,
and sugars, as it will later be pointed out in this guide, is to be avoided
when trying to reduce fat around the waist. Yoga will help you avoid all
of that simply by enjoying a relaxing exercise.
The Complete Guide to Weight Loss
3. Walking around with a book on
your head – this exercise is exactly what it sounds like. As silly is it may seem, this is a very effective form of exercise that is meant to help you
keep your posture straight. Most of us can find a hard-cover book around
the house. Make sure it is not too
heavy! Stand up with your legs
slightly apart, step forward with one leg, and place the book flat on your head. Once it is balanced, place your hands on your hips and begin walking slowly. Keeping your balance may
seem difficult at first, and there is a good chance you will drop the book a few times, but you will become used
to walking with the weight on your
head in no time. Because of the way
the human skull is shaped, having a
flat book placed on top of it will
force you to lift your chin up and
straighten your back as you walk,
contracting your abdominal muscles
to keep balance. Ten minutes of this exercise every day will generate
results soon enough.
For a more intense, targeted workout, try abdominal crunches and waist
exercises, both of which will
be described later on in this guide.
How long will it take to get a flat belly?
Unfortunately, most of the time,
this question is what determines the amount of motivation for people who
wish to flatten their bellies. The
reasoning behind this is that we, as human beings, are deeply aware of the element of time in our lives. Most
people do not want it bad enough to keep working on it for a prolonged period of time. In fact, marketing experts use this information for their own advantage, trying to sell dieting products with
phrases like: “Lose weight without even trying” or “flatten your belly in just one week”. While this type of products is intriguing to say the least, it should be noted that most of them pose a great deal of risk to one’s health. Beware of pills that have not been approved by the FDA, especially those that give unrealistic promises.
The time it takes to flatten your
belly depends upon a variety of factors, including your sex, age, health condition, and hormone levels. Your “starting
point” will also play an important role.
What is meant by that is, someone who is in good shape, has a healthy weight, but wishes to get rid of a small bulge in
their stomach can achieve a flat belly much quicker than someone who suffers from obesity. Different body shapes will also take different times to reach the same outcome, which will be discussed in more detail later on in this guide. The following are some factors that can slow down the process of flattening your
stomach:
100 effective tips for losing weight
· Lack of motivation – motivation is perhaps the single most important
factor when it comes to losing weight or toning a specific area of your
body. It is important to accept the fact that flattening your belly will take constant work. It is possible to find
simple, fun methods in keeping up with your diet and workout, but it
isn’t possible to flatten your belly while continuing to follow the
lifestyle that made it bulge. The lack of determination will keep you from
being consistent with your daily
routine, and inconsistency can,
unfortunately, cancel out the results of days of hard work.
· Choosing the wrong diet and workout for YOU – Educating
yourself about the different types of régimes and understanding your
body’s needs is crucial. Every single one of us is unique, and different
people require different lifestyles.
For example, a business woman
whose job requires a great deal of
alertness will need to follow a diet that is higher in glucose than an
athlete, whose body requires a lot of protein, or a woman who is planning
to become pregnant, and whose body
will need more vitamins and folic
acid.Do not blindly follow a diet that has worked for somebody else! As to
workout, choose a level of difficulty that suits you. Many women assume
that exercising until they nearly pass out will speed up the process of
flattening their belly, while all it actually does is drain their energy
and motivation and force them to stop
their routine sooner than later.
In conclusion, in order to stop the
process of flattening your stomach from taking too long you have to set your mind to undergo the challenge that it may pose for you and educate yourself about your body needs. Allow yourself some time before you start examining your waist area in the mirror, looking for
results.The thing about one-week
programs is that they set your
expectations way up high, but have the highest rate of failure. This is because accelerated programs are concentrated programs. They do not simply allow you to flatten your belly with a week’s worth
of work, but rather encourage you to squeeze a month’s work into seven days.
Starving your body and working out too often, for too long will not give your body enough time to properly react by losing sheets of fat. Instead, your system will start launching unhealthy defense mechanisms to keep your cells from
deteriorating. Gallstones, for example, are stones that are formed in the gall bladder in a shocking amount of people who lose 12% to 25% of their weight in a matter of days. You can also become tagged as malnourished, since rapid
weight loss programs require that you retain from eating the sufficient amount of protein needed by your cells. Women who lose weight in their waist area
quicker than they shouldcan encounter menstrual irregularities, which cause even more swelling in the abdominal
area.
Above are just a few of the reasons
why this guide is not going to give you the promise of flattening your belly in a blink of an eye. Instead, it gives you some of the most efficient, healthy ways to achieve your goal with answers to your most frequently asked questions, and twenty seven days to work with. No rush, no pressure – just a flat stomach in 27 days.
Get a flat belly in 27 days or less
Let’s take a look at a step-by-step plan that will allow you to enjoy a flat belly in less than a month:
· Why 27 days?
Every weight-loss plan needs a time
limit. Whether they are trying to tone their butts, their arms, or their bellies, women always want to know how long it is going to take. Some will start their diet and workout plan, and check to see if there is any visible results by looking at themselves in the mirror several times in a single day! The worst part is that if they do not see any results within a few days, they simply give up. If you are working for it, the results are there. It is just difficult to see them without being
able to compare the “before and after”.
Visible, noticeable results take time to start showing, so do not lose your
determination – it is going to be worth it at the end. Women who truly follow
their diet and workout plan consistently are usually able to see some results within 9 days on average. So, let’s give ourselves a 27 day limit, and divide it up into three virtual checkpoints. On day one, take several photos of your belly in different types of lighting and from different angles, and promise yourself that you will not check for results for the next 8 days. After following your plan for 8 consecutive days, take a few
photos of your belly again on day nine in the same types of lighting and from the
same angles. Compare the pictures, and you should be able to see some positive results! Now, with renewed hopes,
continue your plan for another 8 days, and check for results on day 18, and again on day 27. The time frames divide your objective into short-term goals and give you something to look forward to while working hard. By day 27, most
women are amazed by the results they get.
· Motivation:
Although most women are constantly
aware of their “imperfections”, they become even more self-conscious about their belly fat when approaching events where they wish to look their best. For
example, instead of following a healthy lifestyle consistently, they will suddenly switch from a rather laid back, to a drastically active way of living for a short two weeks right before they start hitting the beach in the summer, or starve themselves for a couple of days before prom night. The takeaway here is that women need a reason to look good, and that is what motivation is all about.
Some women tend to “let themselves
go”, especially if they live alone and rarely leave the house. They might think to themselves, “why bother going
through all the trouble of losing weight when there is nobody to impress?” –
Understandable. The problem here is
that when, say, a date or a night-out with
their friends does come up, all their insecurities will come up to the surface while trying to put on that tight- fitting dress. Keeping yourself motivated is the way to avoid all this mess.
· The Plan
Day Zero – weight yourself and
measure your weight. In a journal (either on a regular notebook or on your cell phone), write down your initial weight and measurements, as well as your goal weight and measurements. This is the time to be very realistic about your expectations. Ask yourself how much
time, energy, and will power you are willing to put into this and determine your objective. Go to the website
MyPyramid.gov and create a profile for free. MyPyramid.gov is a government-funded website that encourages a healthy way of eating. Once you answer a few questions, it will give you a very
personalized plan with your daily
calorie allowance as well as the
proportions of nutrients you need in your meals. The websites will also give you actual suggestions for foods you can consume to meet your body’s
requirements of the different nutrient groups – be sure to choose the ones that are flat belly-friendly! Now that you have a pretty good idea on what you can and cannot eat during the 27 days period, go to your kitchen and take a look at the foods you have. It is recommended that
you do not keep any unhealthy foods around the house, especially if you live alone, because you will soon feel
tempted to eat them and forget about your diet. Consider giving all the food you do not need either to charity or to your friends. On the other hand, there are probably many foods that you do need, but do not have. Make a list a go grocery shopping! Last, but not least, think of a workout plan that will fit your schedule.
When you already have flat belly and are trying to maintain it, it is OK to exercise for half an hour 3-4 times a week.
However, since we are trying to reshape that part of your body in less than a month, you might want to consider
exercising daily. Choose a workout
routine that will fit your schedule, and try to mix it up a little bit by including different types of workout throughout the week. Depending on how athletic you
are, determine whether you will need to exercise for 30 minutes, 45 minutes, one hour, or even more every day. This
guide contains detailed lists and useful information about proper dieting, flat belly foods, and fun exercises that will help you in flattening your stomach.
Now, this last step is optional:
you can try to find a friend or family member who would also like to get in shape and is willing to accompany you throughout this 27 day journey. This way, you will have fewer issues with
self-esteem as you see somebody else with the same problem seeking the same solution. Knowing that you will be
reporting how well you are doing with your diet to somebody might give you that extra push of encouragement.
Moreover, knowing that you are meeting with the other person for your daily run around the neighborhood can give you the motivation to get out of bed and you will be less likely to skip your exercise on some days.
Days 1 – 27: After all the
preparations that must be done on day zero, it might seem like most of the work is out of the way. In reality, it is only the
beginning. People are usually most motivated on day one, but start to lose interest as time goes by. You can work on this by keeping a journal of your progress. Every night, write down how you did that day. Keep in mind that if you fail to follow your plan on a specific day, you will not be able to make it up simply by eating half as much and
doubling your effort during the workout on the next day. For every day you miss, the 27 day period will be prolonged by 2 days.
How Can You Maximize Results And
Get A FLAT BELLY Within 2 Weeks
If you have ever hired a life
balance coach, a career coach, or any kind of service to help you with
achieving specific goals, you have
probably become familiar with the
amount of emphasis they put on the
importance of visualizing your goals in order to stay motivated. Humans are
very visual creatures. When pursuing something they want, they need to be able see the improvements within a certain amount of time. This is a very basic way of measuring how close we
are to the finish line. It is also one of the main reasons why most of us always
prefer to take the shortest route.
The same generalization
applies to getting a flat belly. Since so
many people know that they can easily become de-motivated over time, the new products and programs on the market
“guarantee” unrealistically quick results.
Some involve anything and everything from diet pills, to surgery, to exhausting workouts and strange diets. Nonetheless, it should be noted that not all of the programs available out there are
untrustworthy. Some encourage a healthy diet and an appropriate amount of
exercise and use catering and other
methods that allow them to be involved in their customers’ daily routines. Quite a bit of those who use these types of services are people who already have lean bodies and are simply looking to tone some specific parts, including
bellies. With all of the available options one might wonder: is there any way to actually get a flat belly within as little as two weeks? Yes! You can choose to flatten your belly over as long as 2
years, or within as little as 2 weeks. The better question to ask is: is there a healthy way of achieving this goal within such a short period of time?
First things first – as mentioned
in the previous section, it is important to know your current and ideal weight, as well as your current and ideal
measurements. Having realistic
expectations is even more crucial when you are trying to attain a certain body image faster. As a general rule, it is
more difficult for those who are overweight to lose fat from the waist area. Regardless of the weight, big-frame bodies may need more time and
work than petite bodies, since they are more likely to bulk up making it difficult to remove the excess blankets of fat around the belly, even with strong
muscles underneath. If you are naturally large-boned, it is less likely that you will be able to reach this objective.
Another criterion to consider is
your body shape. Contrary to what most people might believe, this differentiation has nothing to do with the height, weight, or overall size of the body, but is rather based upon the proportions of different
body parts. Four main shapes are
common amongst women:
1.
The Apple shape resembles a
downward triangle. Women who
have this body shape usually have
larger breasts and broader shoulders.
Fat is mainly stored in the chest and abdomen, which can make losing
weight in around the belly fairly difficult.
2. The Pear shape, in a way, is the
“opposite” of the Apple shape. Pear-
shaped bodies are narrower in the
superior portion of the core and
wider in the hips, buttocks, thighs, and lower abdomen. Women of this
shape are likely to have a flat
stomach in the area closer to the
thoracic cage, and a bulge near the
pelvic area.
3. Bodies that are relatively straight are called Banana shaped. Women of
this shape find it easy to maintain a flat abdomen, as their body is usually
characterized with overall flat traits.
There is usually no widening around
the hips, abdomen, or chest, and the shoulders are slightly broader than
the hips.
4. The hourglass body figure is just as easy to work with as the Banana
shape when it comes to this task. It is characterized by equally broad hips
and shoulders, and a narrow waist
line. Fat is distributed equally
throughout the body, except for the
abdomen area, where weight is
gained last.
As explained before, losing weight quickly comes with many negative
consequences and poses various health problems. However, if you find that you only need to lose a few pounds and tone your abdomen, as opposed to trying to go from being morbidly obese to having a healthy weight within a couple of
weeks, go for it! Remember that it is going to require even more time and
dedication. Normally, it would be a
good idea to workout 2 to 3 times
weekly. When you are working with
such a limited number of days, however, you should make each day count. Make sure you set aside about 2 hours daily to exercise. It can all be done at home!
Instead of incorporating the basics into
your workout and relying on jogging and cardio-exercises, stick to more
challenging strength training that is targeted to burn off the fat on the belly and around the waist. Numerous types of fun exercises are described in this ebook to give you some ideas and keep you engaged.
What can you do to get a flat belly without starving yourself?
The media has created a rather
unrealistic image of what a “perfect”
woman should look like… an unrealistic image of what women should aim for if they wish to be desirable. The
unfortunate truth is that the flat belly trend presented in that image is very much exaggerated. It is critical to understand that not all women are shaped the same way, and that some women cannot lose weight in specific areas first. Simply put, some women gain weight in their waist first. If they ever try to lose weight, they might lose it from their breasts, hips, arms, and thighs before their waist is affected. Making your way closer to the “perfect” body image can greatly boost your confidence and change the way you view yourself. If taken too far, this can turn into an obsession that poses deadly risks to one’s health.
Eating disorders have been around for decades now, but seem to have become more common since the
beginning of the 20th century. Even with all the attempts made by health organizations to spread awareness on the subject, some surveys reveal that many young women were somehow led to believe that, in order to stay in shape, you should consume no more than 300-400 calories daily. Eating disorders such as Anorexia and Bulimia can be the result of a slowly growing obsession with one’s appearance. It is usually thought to be harmless at first, but can slowly turn into a full-blown case of starving yourself to death – literally.
Remember that your goal is to flatten
your belly for the sake of your health first, and your appearance second.
Enough
about
why
starving
yourself is harmful – how can you avoid it while trying to lose weight in the abdominal area?
As pointed out before, each
woman has a different body. The first step towards any type of diet is to find
the healthy amount of daily calorie intake for you and to make sure you are, at least, getting close to it. In most cases, eating disorders are emotionally driven.
It is a well-known fact that emotional stress can cause one to over-eat. The flipside of the coin is that stress can also cause some women to stop eating for the entire
period
of
the
emotional
discomfort. This is why it is important to find a place where you are surrounded by people who are supportive of you.
Stay away from all types of abuse –
emotional, physical, and sexual – for the sake of your physical and mental health.
When you know you are surrounded by people who appreciate you for who you truly are, you will feel less pressure to
drastically change the way you look, thus avoiding starving yourself.
Is it possible to get a flat nice belly after getting stretch marks from a pregnancy?
Remember ladies, after a
pregnancy, your body is not ruined - you are a tigress who earned her stripes.
While many argue that you should
embrace your stretch marks, most
women still view them as imperfections that they need to erase from their bodies.
Both males and females can get them
during puberty, or if they gain or lose
weight relatively quickly. This chapter will discuss how to reduce, or even
erase stretch marks caused by pregnancy and how to regain that tight, smooth skin that enhances the look of a flat belly. But first, let’s talk about the possibility of prevention.
If you do not currently have stretch marks, chances are, you do not want to get them. Remember that you are not
alone. Over 90% of women do get
stretch marks after giving birth. For those who are not familiar with what those are, the name “stretch marks”
perfectly describes it. They are marks on the skin that indicate that it has been over-stretched due to a fast-paced
enlargement in a specific area of the body. They first appear as pink or red line-shaped indentations in the skin, and if they go untreated, the always remain there. Their color does fade out as time goes by, and eventually, they take a color that is a few shades lighter than your actual skin tone, making them a bit less noticeable. The indentations,
however, do not disappear.
It is possible, although not
guaranteed, to follow the steps below to prevent stretch marks, or, at least, keep the amount of stretching to the minimum.
· Exercise – exercise has comes up
numerous times in this guide, which should really give you an idea about its significance in staying in shape.
Working out does wonders for your
skin too, not just your muscles and
fat. It improves blood circulation,
making it easier for nutrients and
oxygen dissolved in the blood to
nourish your skin. In addition, it
makes the muscles underneath firmer, so your skin will have something
more reliable to hold on to, which
reduces stretching. A little bit off-subject, working out can also extort many of the toxins that accumulate in your pores through sweating, which
naturally reduces blemishes and
black heads.
· Healthy weight – women who are overweight are even more likely to
get stretch marks during pregnancy. In fact, a constantly fluctuating weight is the main cause of stretch marks.
Those who follow the whole scheme
of gaining weight, following a strict diet, losing a dramatic amount of
weight, then, with a sense of
satisfaction, stopping their diet and going back to their previous weight
are very prone to skin problems,
including stretch marks. The best you can do is finding your healthy weight and sticking to it. During pregnancy, try to gain your weight steadily
throughout the 9 months instead of gaining it all at once.
· Hydrated skin – a woman’s gestation period is nine months,
which means that there will most
likely be a time in your pregnancy
when the weather will be cold and
dry. Dryness can literally cause your skin to “crack”, leaving behind very unattractive lines and aiding in the formation of stretch marks. You can
avoid this by keeping yourself
hydrated. Remember, during
pregnancy, you will daily need
enough water to keep both you and
your baby hydrated, so increase your
intake of liquids. Using hydrating lotions, especially ones with cocoa
better, can immensely help your skin in staying firm. However, be on the
lookout for suspicious “miracle
products” on the market, as they do
not always deliver what they
promise. Just to be on the safe side, choose a pharmaceutical brand over a cosmetic brand, and use it as
instructed on the packaging.
Now, let’s say that you were not
aware of all the ways that can help you prevent stretch marks, and you went the whole period of your pregnancy without protecting your skin. Or, let’s say that
these methods failed to help you. There are still ways to reduce your stretch marks, especially while they are new.
The quicker you act, the better your chances of seeing an improvement. Do not wait until the scars begin to fade. If you see a dermatologist, he/she can help you decide whether to choose a
prescription cream treatment or laser therapy treatment, which are the 2 most drastic, yet generally most effective methods.
To regain the skin’s tight feel and
appearance, try using this recipe made with inexpensive products that you can probably find in your kitchen. In contrast to artificial moisturizers, this one does
not contain any harsh chemicals. All you will need is some extra virgin olive oil and some used coffee grounds. Heat up the oil for no longer than 30 seconds then test it to make sure it will not be too hot on your skin. Pour the oil on a soft towel and sprinkle coffee grounds
generously on top. Apply the mixture on your belly with the towel. This
procedure can be done in your shower in order to avoid a mess, and will work on your butt and thighs as well to improve the tone of your skin, keep it hydrated, and prevent cellulite. The warm oil will quickly penetrate your skin, leaving it with a soft feel, while caffeine will invite blood into your dermis to keep it well-nourished.
Fun Exercises to do to get a Flat Belly Working out for a flat belly is
commonly viewed as something
strenuous, stressful and rather painful. It is one of those activities that require a lot of consistency, strength and
endurance. On the other hand, exercising can be turned into something fun and enjoyable for anyone. In here listed are the different kinds of exercises that will help you reach your goal without taking out all the fun or leaving the comfort of your home or neighborhood.
1. Simple Daily Activities If you think about it, a gym
subscription is not indispensable. Even simple daily chores can lead one to
attaining a flat belly. Enjoyable
activities like playing tag or Frisbee with children, a long walk in the park, mopping the floor, mowing the lawn,
gardening, carrying and arranging
groceries and even walking your pet can burn calories rapidly. With the presence of continuous torso, upper and lower limb movement, these activities are
proven into eventually flattening your belly as well as aid you in losing weight in all areas of your body. Since these are part of many people’s daily routine,
these undertakings are guaranteed to be less of a hassle and enjoyable.
10 Healthy Challenges and Tips
2. Cardio Exercises Cardio exercises require consistency and patience, but will definitely improve your metabolism, thus speeding up the calorie burning process. They are a great way to lose a couple of pounds and tone the body in different areas. Many
believe that cardio simply consists of jogging and running, yet, on the contrary, it actually involves activities like jumping rope, swimming, playing
football, tennis, racquetball, aerobics, and even practicing martial arts. Imagine having the enjoyment of playing your
favorite sport a couple of times in a week while speeding up the process of having a flat belly – beneficial and enjoyable!
3. Stomach / Abdominal Exercises This type of exercises is the most
effective when it comes to flattening the stomach. It improves your overall
performance when it comes to sports as well as your agility and endurance.
More people find this to be a struggle without the aid of gym equipment.
Fortunately, not all abdominal exercises are dependent on it. There are, in fact, a lot of exercises you can perform in the convenience of your home. These
exercises, though a bit strenuous, can be
made enjoyable when done with others.
Women report that they find a few of these to be quite laughable when
practiced with friends, because of the funny positions or routines required by the routine. Here are a few examples:
· The Bicycle
The bicycle is the most basic
abdominal exercise. Other than the
promise of a flat belly, it can also lead you into attaining a slimmer waistline and stronger muscles. As the name
suggests, the exercise is similar to the regular motion of riding a bicycle. Those who enjoy biking or cycling will
definitely enjoy this.
o Lie down facing upwards
on an exercise mat or on the
floor then put your hands
behind your head for support
and lift it to a 45-degree
angle. Avoid pulling on your
neck.
o Start a pedaling motion by bringing your knees towards
the chest and lifting your
shoulder blades.
o Bring the right elbow
towards the left knee. The
right leg must be
straightened as you do so.
o Do this on the other side
by bringing the left elbow towards the right knee as the
left leg is straightened.
o Continue this pedaling
motion for about three sets
with 15-16 counts. Breathe
steadily during the exercise.
· The Vertical Leg Crunch This exercise resembles the regular
crunch. The only difference is the level of intensity, since in this one the legs are kept straight up, thus forcing the
abdomen to do the entire work. It has more effect on the abdomen than the
regular crunch which makes the exercise
worth the effort. It will surely speed up the process of flattening your belly.
How to:
o Lie on the floor and extend legs upward with the knees
crossed.
o Put your hands on the back of your head for support.
o Begin to contract the abdomen by lifting the shoulder blades
off of the floor and moving your
chest towards your legs. Do
this repeatedly.
o Keep the position of the legs fixed.
o Continue the routine for about three sets with ten to sixteen
counts each – whichever is in your capacity.
· Power Plank
Stomach muscle contraction is present in this exercise. Practicing this routine is similar to a playing “don’t let the
balloon touch the floor”, except one should keep their belly from touching the floor. And for this to be a reality, stomach muscle contraction is required.
How to:
o Lie face down on the floor.
o Support your body up by
using the forearms. The balls of
the feet should come in contact with the floor.
o Contract stomach muscles to prevent the slumping of your
belly.
o Hold for 10 to 15 seconds.
o Repeat for one to two
minutes, depending on your
capacity.
· Seated Crossover
·
This exercise is a lighter version of the bicycle – mainly because of the fact that it is done sitting down in a chair.
How to:
o Sit up straight on a chair.
Your feet should be flat on the floor.
o Position the arms in a way that allows for the elbows to
bend at about 90 degrees and
level with the shoulders. The
palms should be facing
forward.
o Do pedaling motions by
bringing the right elbow and the
left knee towards each other.
Apply the same for the other
side.
o Repeat for about three sets.
Do you
need a flat belly to start getting toned abs if you choose to?
Contrary to
what many
people think,
have layers
of fat on their
bellies still
have muscles
underneath.
The sheets of
fat are found
between the
abdominal
muscles and
the skin. The
presence of a
six-pack
does not
indicate the
existence of
muscles, but
they are
toned and
developed.
What is
commonly
called a six-
pack is, in
fact, formed
by the toned
rectus
abdominis
muscle. The
rectus
abdominis
muscle, also
known as
“abs”, is
vertically
running
muscle fibers
positioned on
both sides of
the anterior
wall of the
abdomen.
When those
fibers
contract for a
prolonged
period of
time (which
is what
happens
during an
exercise),
they receive
their energy
from the
reserve of
lipids stored
in the fat
layers that
are closest to
it. In other
words, when
you work out
your abs,
your body
breaks lipids
down into
glucose and
as a source
of energy.
This causes
you to lose
the fat on
your belly.
Simply put, you cannot get toned abs without getting a flat belly, even though you can get a flat belly without getting abs. The logic behind this is that it takes longer to develop your
abdominal muscles so much that they
show through the skin than it takes to burn off the few sheets of fat beneath the skin. Even if you were able to achieve toning your abdominal muscles before flattening your belly, the fat will stop your six-pack from showing.
How to get a flat belly after a baby?
We have already covered the
question of reducing the appearance of stretch marks and keeping your skin
smooth after pregnancy. Most women, however, struggle with taking their body shape to its previous state after giving birth as well. With the placenta, the fluid, and a human being present in your uterus for nine months, your abdomen will naturally stretch to accommodate the changes, and reducing its size once it is over can become a real challenge.
The first step is to give yourself a realistic amount of time before you start worrying about your body image again.
It is a well-known fact that pregnancy does all kinds of things to your
hormones, and it is important to give your body some time to return to its regular state. Since we are on the topic
of hormones – it is normal, after giving birth, for your hormones to fluctuate and begin to drastically change, which can make you feel depressed and insecure.
This is commonly known as the “baby
blues”. It can cause feelings of insecurity and depression, and can have you
worrying even more about the life-
changing event of having a child and, less significantly, your body image. The best thing you can do in this situation is to try to stay calm and remember that you will start feeling better as soon as your hormone levels stop fluctuating. An
extreme diet and challenging workouts are not an option at this point, so all you can do is eat fresh, healthy, organic foods that contain a reasonable amount
of calories and give you all the
necessary nutrients, especially if you plan on breastfeeding.
After you have given your body enough time to heal, you can start re-shaping your figure. It is as simple as re-adjusting to your normal diet and
workout routine (if they had been
working fine for you before your
pregnancy). Some fun, relaxing, and effective forms of exercises for this period of time would be yoga, aerobics, and dancing. Keep it light and do not stress out your abdomen and stomach
area too much. You can also go with a friend and your baby out on a 2 mile walk around the neighborhood.
Beginners’ exercises do not feel like much of an effort, but as long as you practice them consistently, you will see outstanding results soon enough.
Make sure you combine your
workout routine with healthy meals. Try eating in smaller portions, more often.
This will make the process of digestion easier for your body and will help you get the most nutrients out of your food. A
healthy metabolism will speed up the process of re-flattening your belly.
How can I get a flat belly on a busy schedule?
Women all around the world
struggle every day with trying to keep up with working a full time job, taking care of their children, cleaning their house, and doing dozens of other chores. No matter how busy you are, this guide will let you in on a few tricks to help you get a flat belly.
· Diet
If you go to work during the day, try waking up a bit earlier than usual in the mornings and preparing a healthy meal that contains all the nutrients you need. Tupperware sets only cost a
couple of dollars and can help you store your food in a refrigerator at your
workplace. Heat the food up in a
microwave, if necessary, when you take your lunch break. This way you can put some thought and effort into preparing your meal. The fact that you work during lunchtime does not automatically mean that you must have a sandwich or a bagel for lunch every single day. Try packing some “flat belly snacks”, such us
almonds and sliced fruits with you, and always have some water in your bag to
keep you hydrated and flush out the toxins from your body.
Healthy foods that will help you
get that flat belly are, in fact, very easy to prepare. Stick with simple vegetarian recipes, since meat takes longer to cook and is more difficult to reheat. When you prepare you meal at home, do not season it. Take some salt, sauce, and any other flavoring components that you may want to use with you. This will help you keep your food preserved I its initial, fresh condition for longer.
· Workout
It is understandable that some
women simply do not have an extra thirty minutes in their day to use for exercising. What is the good news?
Even though it will take a longer time, you will still be able to reach your objective. If you work in an office, try sitting up straight the whole day. It might be a bit tiring at first, but you will become used to it in a matter of days.
From then on, sitting up straight will feel as natural as breathing – you won’t even notice that you are doing it any more. It will keep your abdominal muscles
slightly contracted for support the whole day, which burns the lays of fat
underneath the skin and leaves you with a flatter stomach.
Whenever you can, wear a top that is fairly tight-fitting. It will make you more conscious about your bulging
stomach whenever you stand up, which might sound like a bad idea, but follow it until the end: when you feel aware that your stomach is not as flat as you want it to be, you will constantly be trying to
“suck it in”. This motion helps vastly with working your stomach muscles
without wasting your time on an actual workout session.
At night, right before you fall
asleep, lie flat on your back and lift your legs up in the air, using your abdominal muscles to support them. Do not bend
your knees. Try to keep your legs in the air for as long as possible. For the best results, do this exercise in intervals of 20 seconds.
What are some flat belly foods?
You have probably heard, more
than once, about the benefits of some types of alcohol, especially wine, when consumed in moderation. They key word here is not alcohol, as alcoholic drinks are not flat belly-friendly (think of “beer bellies”!). It is moderation – a key factor in most healthy diets. Finding the right foods to accommodate your
objective of flattening your stomach is only half of the work. The other half is having the will power to only consume them in the right amounts.
Mypyramid.gov is a trusted,
government-funded website that you can join for free to learn more about the RDA (Recommended Daily Allowance)
of the various nutrients for you. As you will see there, the types of foods and daily amounts of nutrients that you need will depend on your sex, age, current weight, goal weight, health condition, etc…
Once you complete your profile,
you will have a good idea on the
proportions of food groups to consume in your daily meals. Here are some “flat belly foods” with various sorts of
micro- and macro-nutrients that you can incorporate into your diet:
·
Almonds – it is no surprise that almonds are the number one food on
almost every “flat belly” list. They contain high quality proteins and a
very low amount of saturated fats,
making them a great alternative to
animal proteins from meat. Almonds are a great source of healthy
carbohydrates and sugars that make
you feel full for longer, thus helping you slim down some of the fat around your belly. They also contain Vitamin E, which improves your skin’s tone
and elasticity, as well as Thiamine, Niacin, Iron, Calcium, Zinc, Vitamin B6, and other vital micro-nutrients.
For the purpose of flattening your
belly, consume one serving (20-30
almonds) as a snack between two
meals 3-5 times a week.
·
·
Berries –
berries are perhaps the most effective
“beauty” fruits. They are the perfect source of vitamins and antioxidants
that slow down the aging process and give you beautiful, radiant skin. Most importantly, however, they contain a
high amount of fiber to aid your digestive processes to prevent
bloating and provide real energy with healthy sugars that do not add to the fat around your waist. Always choose fresh berries over jelly snacks that claim they are “made with real
berries”. While actual berries in may be used in these products, the
processing they undergo strips them
of all their fibers and adds artificial sweeteners and harmful chemical
preservatives.
· Oatmeal – swap your double-chocolate donut and your cup of
coffee with extra cream with bowl
oatmeal a few times a week. Some
people even like to mix them with
berries! They are high in fiber and will keep you full for hours, helping you avoid unhealthy snacks.
· Salads – unfortunately, most people think of salads as a tasteless diet
food. Think of preparing a salad as a chance to be creative. Ask yourself,
“What are my favorite vegetables?”
and mix them all together for a
delicious meal. It does not always
have to be a simple garden salad. A
bowl of romaine lettuce, cabbage,
broccoli, carrots, and tomatoes
seasoned with lemon juice, olive oil, mint, and basil with a dash of salt
constitutes a delicious meal and
provides the necessary vitamins and
dietary fiber to slim down your belly.
· Rice and beans – whole grains are a source of healthy carbohydrates that provide the necessary energy for a
long day and help you stay in shape.
Replace meat in your meal with some
fresh beans – a great source of
protein and iron with none of the
saturated fats.
· Eggs, cheese, and orange juice –
the traditional American breakfast
consists of eggs, bacon, and orange juice. To reduce the fat around your belly, skip the bacon. It contains an
extremely high percentage of saturated fats that can become solid at your body’s temperature and cause
various health problems, the least of which is sheets of fat around your
waist, and frying it does not help the situation! Eggs help your body
metabolize fats to prevent them from accumulating beneath the skin, and
cheese provides the much needed
calcium, as well as some protein.
Eggs and cheese should both be
consumed in moderation in order to
prevent high cholesterol levels from occurring.
Some tips and pointers:
· Switch to a vegetarian diet, or at
least cut back on the meat. Most of the meats we consume come from
animals that have been pumped with
harmful hormones so they would
grow bigger and yield more produce.
In addition to the fact that the meat retains these hormones even after it is cooked, it contains dangerous
saturated fats that make you gain
weight in the areas of your body
where you want it the least. Animal
lipids also contribute to the formation of cellulite on a woman’s hips, butt, lower back, and waist. By becoming
a vegetarian you will become
motivated to include more vegetables and fruits in your diet and will lose your belly fat much faster. Moreover,
you will be discouraging animal cruelty, which is always a plus!
· Do not consume fast foods unless you absolutely have to. Most fast
foods are made from frozen meats,
breads, and vegetables. They are
fried and re-fried until they lose all their nutrient value, and you are left with a meal that is high in sodium,
saturated fats, and harmful additives, all of which bloats your stomach and slows down your metabolism.
· Try to consume less bread in your diet, especially white bread. Whole
wheat breads are less processed and
lower in sugar, yet they still provide the necessary carbohydrates. Look for a packaging that says 100% whole
wheat, preferably organic.
How can you maintain a flat belly?
So, you have finally achieved
that flat belly you have always wanted.
That is only one step of the way; you should know that the journey is not yet over. Reaching your goal is one thing, maintaining the status is another. In this chapter, you will learn about the proper exercises, diet and overall lifestyle needed in order to maintain a flat belly.
After all, no one wants all that hard work to go to waste!
1. Eating Right
In working for a flat stomach or in
slimming down in general, exercise is much more effective is it is accompanied by a proper diet. Here are a couple of dos and don’ts.
· Don’t eat foods that are rich in fat – these are one of the top factors that contribute to a bulgy stomach.
Better start being conscious of the fat content in every food you intake –
check the label! The lesser the
content of saturatedfat, the better. Try switching from ice cream to a low-fat yogurt. Cut soft drinks, junk food, and all kinds of sweets that will surely contribute to the bulging of the belly once again from your diet.
· Do eat fiber-filled food. Whole wheat and/or whole grain bread or
cereal is a great kind of fuel for the brain and muscles. It also helps in
giving stored energy to the body –
thus lessening our cravings for food.
It would not hurt to put a little bit or carbohydrates in your diet every once in a while – just be careful in
choosing the kind to intake. For
example, white rice and white bread are processed foods that will defeat the whole point of dieting. Brown
rice and dark bread are unprocessed
and count as a healthy source of
energy. Eating a lot of fiber-filled food also promotes healthy
metabolism, making you feel full
faster while consuming a meal, which pushes you to eat less.
· Don’t consume foods that are too salty or oily. What food comes to mind that is both salty and oily? Of course, we all just love French fries.
Fried foods cannot be burned easily
by our bodies, and will drastically increase your weight. “Salt” contains Sodium, which in high amounts,
causes our bodies to retain water.
This has a number of negative effects, going from high blood pressure, to
bulging veins, and of course, a round belly. Moreover, frying food causes it to absorb a shockingly high amount of oil, which can end up sitting on your belly and thighs for weeks. Water
will wash out the different toxins and acids gained from these types of food.
Green tea is a good remedy too.
· Do eat a lot of fruits. Not only do they contain fiber, but they also
contain a lot of vitamins and nutrients that are much needed. It is best to
replace your usual dessert with apple or mango slices.
2.
Of course, working out should not end the moment you get the flat stomach that you have always wanted. Exercising
should be part of your daily routine and not just something you do to improve your body image. Here are some
routines you can do in order to keep your belly firm and flat:
· Brisk walking, running, jogging, and cycling:
These are a few of the many aerobic
exercises that will help speed up your metabolism and the entire calorie
burning process that keeps the belly
flat and firm. This simple routine also tones and slims down the other parts of your body just as well.
· Hula Hoops
This child-like game is a great way of maintaining a slim belly, mainly
because it directly targets the waist area. The proper way of doing some
hula hoops, specifically for flattening the belly, is by having one foot in
front and the other at the back – your weight transferring from one leg to
another as you rotate the hula hoop
using your hips. Go on as far as you can and do it repeatedly. It is a
simple, yet a very effective workout.
· Abdominal Exercises
Doing a few abdominal exercises
wouldn’t hurt. Exercises like the
bicycle, the vertical leg crunch,
regular abdomen crunches and the
power plank are few of the ones you
can do to keep your belly firm and
flat. Any kind of abdominal exercise for that matter can still be practiced.
However, those that require a
stomach muscle contraction are the
ones that are highly recommended.
With all the contractions done from
these abdominal exercises, more fat
is burned in the abdomen area. Doing
abdominal exercises along with basic aerobic exercises, such as jogging,
can be a great combination.
Eating right and exercising are both needed habits in maintaining that flat belly. One alone cannot give you the full potential. If you eat right but do not bother to exercise, your belly can still bulge since there would be no force that continually contracts it and makes it firm. If you only exercise, but do not make your food choices with extra care, all your effort will go to waste. With all the unhealthy products we intake, our bellies as well as other parts of our body will eventually bloat, even with a proper workout habit. With exercise
alone, your belly may not become big, but it will not become as flat as you may desire either. So, in order to maintain a flat belly, do consider your food choices wisely and make exercising part of your daily routine.
How can I get a flat belly without exercise? Is it even possible?
While some people are blessed
with a naturally flat belly, the rest have to work (out) for it. There is a good reason why specialists recommend
following a healthy diet and working out I order to flatten your belly, or slim down any other area of your body, for that matter. The reason is that dieting
without working out cannot give you the full potential of the results, and vice-versa. While dieting, alone, has the ability to flatten your belly, exercising is what is meant to tone the area and
prevent it from looking loose.
Whether you choose not to
exercise because of a health condition you have or because you do not have the time for it, there are a few simple
alternatives:
1. Carbohydrates and sugars are needed in our diet in big quantities because they are a very simple, quickly accessible
source of energy for our muscles.
However, if you plan on leading a less active lifestyle, consider cutting back on sugars and carbs. I your body does not use them, it will soon store them in compact fat cells around your waist and on your belly, forming layers of cellulite that are very difficult to get rid of.
2. If you literally have rolls of fat that you can grasp with the palm of your hand on your belly, massaging them will aid in dissolving the lipid cells more easily.
Rub massage oil or a body lotion in the palm of your hand, grab the roll and massage it for 3-6 minutes 3 times a week. This also works for getting rid of
excess fat on one’s thighs and buttocks.
Don’t be too gentle with your fingers –
the whole point is to break-up the fat cells and make them less compact so that the body can flush them out o your
system more easily. Your body will
need to use a lot of water for this
process to work, so make sure you stay hydrated.
3. Help your body get rid of excess
fluids that can cause bloating by going to the bathroom more often. Timely
secretion of waste speeds up the process of getting in shape.
4. If your stomach is abnormally big for your size, or if you feel like you have tried many methods and failed to flatten your belly, check with your doctor to make sure your hormone levels are
where they are supposed to be. The
“female hormone”, Estrogen, can cause the storage of excessive amounts of fat in unflattering areas of women’s bodies.
One way to regulate your Estrogen
levels is to include all the vitamins and minerals your body needs in your diet, especially Vitamin B and Calcium D.
How to keep your belly flat without getting abs
While some women love the
athletic, muscular look, others prefer a more feminine look. Maintaining a flat belly without getting abs is more difficult for some women than others, but even when that’s the case, it is still doable. For this purpose, you might need to give less time to intense exercises that target the stomach and abdomen area and dedicate more time to shedding a few pounds . Try some of the following tricks:
1. Running / Jogging – this type of exercise can help you stay fit and allow you to lose weight evenly from your entire body. Running burns ten calories per minute! It also improves your metabolism rate. The better your
metabolism, the faster you can burn the fat around your belly.
2. Limit your sugar – This one is a bit more difficult than it sounds. Sugar is the most basic ingredient for weight gain. It is a source of “quick” energy, but if it is not used up quickly through physical activity it get stored in fat cells. The problem with cutting back on the sugar is that we are so used to consuming it with different foods.
Sometimes we consume sugar without
even being aware of it. This is what makes checking the labels for
processed foods with additives so important in flattening your belly.
3. Fiber – Fiber is vital for a healthy metabolism and an easy digestion. By consuming foods that contain high amounts of fiber it becomes easier to give up “bad” carbs that promotes weight gain and bloat your belly.
Replace white bread, white rice, and pastas with alternatives such as brown rice and whole wheat bread and incorporate a bigger quantity of leafy, green vegetables into your meals to increase your fiber intake.
4. Drink water – 8 glasses of water daily will aid in your digestion, prevent bloating, flush out toxins, help break down the sheets of fat around your belly, and make you feel
slightly full, leading you to consume less calories in your meals.
5. Eat often – Try eating more often, in smaller amounts. The feeling of being full is associated with the secretion of Leptin – a hormone that the brain interprets as a signal of how full the stomach is. If you let yourself become too hungry, you will be
eating at a faster pace when you have your next meal. Therefore, your body will not have enough time to react with a feeling of fullness, and you might end up overeating. When you have smaller portions, your stomach will find the food easier to digest, which will prevent bloating.
How To Lose Love Handles
Remember the “ideal” body image
that came up once before in this guide? It does not condone love handles! For this reason, most women who do have them are constantly looking for ways to erase them. This, however, is not just a matter of body image. The presence of love handles indicates and poses some health complications, and in order for you to properly remove them, you must first know exactly what they are where they are located on your body.
The first thing you need to know is that there are two types of abdominal fat
in your body. Visceral fat lies deep in your abdomen, surrounding your internal organs
and
providing
them
with
protection and shock absorption. The relatively superficial layer of fat, which, in simple terms, constitutes love handles, is called subcutaneous fat in medical terms. This fat is much easier to remove because of its location just under the skin and on top of the abdominal muscles. While visceral fat is extremely important for the proper functioning of our organs, subcutaneous fat’s only function is to keep us warm (but our clothes can do a better job at that). Love handles are soft in nature and that is why they spill on the sides of one’s abdomen and lower back. Medical studies suggest
that the risks posed by the presence of love handles include:
· Diabetes
· Heart failure
· Cancer
· Alzheimer’s Disease
Losing love handles is not that
different than losing the rest of the fat around your belly. If you keep following a diet and a workout plan that will help you maintain a healthy wait, it will help you immensely in reducing the fat on the sides of your abdomen. For more
targeted exercises you can try biking –
either at home or indoors. If you do not own a bike or a similar exercise
machine, you can still simulate the motions of biking by lying down flat on your back, extending your arms parallel to your core and placing the palms of your hands on the ground for support, then lifting your legs up and moving them the way you would if you were pedaling.
You can also try a workout where
you stand up straight, legs a bit further apart than shoulder width, place your hands on your hips for support, and bend down as far as you can without bending your knees. The difficult part is trying to get back up as slowly as possible and stand straight again. During this part, your love handles will be supporting the whole weight of your body above the
waist. Repeat this exercise 20-30 times daily.
How to Get a Flat Belly without a Diet
Yes, it is possible to flatten your belly without dieting. However, do not take this as a discouragement from eating healthy. A proper diet is an important part of flattening your belly, but it is not indispensable. As a matter of fact, one can get a flat belly with only a few simple exercises and simple habits that can easily be incorporated into your day.
So, whether you suffer from a medical condition that does not allow you to diet, or you simply do not want to undergo the
pain of dieting, here is what you need to do:
1. Straighten up your posture Yes, posture does count. Other than
the fact that standing straight makes you look a few pounds slimmer, it also helps you in toning your stomach as well as back muscles. How can one make it a
habit? A constant reminder is all it takes.
Sticky notes placed where you can
easily see them is proven to be a good way of reminding yourself of the simple steps you must follow in order to reach your goal.
… Of water, that is! Drinking
water often will aid in your digestion and prevent your stomach from bloating.
Strive to drink at least 8 glasses of water a day. Avoid dehydration at all cost, as it will lead your body to try to retain fluids. This event will cause you to carry a few excess pounds near the abdomen.
Fiber-enriched drinks such as smoothies and fruit juices will also works. And of course, steer clear from soft-drinks and carbonated juices that contribute to belly bulging.
3. Add some good bacteria to your meals
The word “bacteria” has left a scary imprint in most people’s minds. It is important to know that good types of bacteria also exist, and that they make up a huge part of all life on this planet. Also known as Probiotics, they are vital for a healthy metabolism and can contribute to attaining a flat stomach by helping in breaking down large nutrients.
Gastrointestinal issues can sometimes prevent the belly from becoming flat.
The aid of good bacteria in the digestion process puts an end to these issues and thus, helps you in getting that flat belly.
Add some probiotic-rich foods to your daily meal schedule. For example, start off by replacing the chips, ice cream, or chocolate bar you have for a snack with
4. Don’t eat too fast It is highly recommended by
nutrition experts to eat a little slower than the average person. When we eat fast, we have this tendency of
developing an even more bloated belly.
This is due to the bigger amount of air we swallow when we eat way too
rapidly. Food must be chewed at least 10 times before being swallowed. In
addition, when you eat slowly, your
stomach will have more time to send a message to your brain signaling that you have had enough to eat, thus preventing you from eating more and causing your
5. Keep up the cardio exercises As mentioned in a previous
section, cardio exercises are very much replaceable when trying to achieve a flat belly, but they are still recommended.
Exercises like brisk walking, running and jogging are a great help in slimming down the waist area. Do one of these exercises for at least 30 minutes every day and you will not only slim down
your waist, but also shed a few pounds as well. The good thing about these
exercises is that you don’t need to hit the gym in order to perform them. You can simply go outside or to a nearby park or
even stay in your own house. Some people find it hard to be motivated
without the atmosphere of a gym. To
avoid that, listen to some upbeat songs while you are at it – the faster and more upbeat, the better. You will find yourself running a farther distance than before without knowing it.
6. Lift some weights If you have a couple of dumbbells
in your home, try weight lifting.
Weightlifting has its benefits: it is great for burning calories, boosting
metabolism and for building and
maintaining muscles. It is best to focus on weightlifting exercises that involve
the movement and contraction of the abdomen for a guaranteed firm and flat belly. Other than that, this type of exercise also develops muscles that
improve your physique and will help
you shed some pounds. It is
recommended to do some weightlifting after doing some cardio exercises for better results.
7. Abdominal exercises One of the most effective workouts
for a flat belly is the abdominal
exercises – mainly because these
exercises target the belly area. Thus, just a few of these abdominal exercises
combined with a cardio exercise will also bring forth great results. Here are a few abdominal exercises you can try:
· Crunches
’
Though crunches can be strenuous,
the exercise burns a lot of fat around the belly area through the muscle
contractions that take place as it is performed. You can start doing crunches by lying down the floor face up with legs bent. Then place your hands behind your head and slowly lift your upper torso towards your legs. Do this repeatedly for one to three sets with 12 to 15 counts each.
· Leg raises
Leg raises require a great deal of
lower body strength. This exercise will result in a lot of contractions in the
abdomen and shed a few pounds off of your thighs. Start doing leg raises by lying down on the floor. Lift both legs upward, and then bring them back down slowly without ever letting them touch the floor. Repeat 10 times. Next, lift both legs again then bring them down to the left or the right. Do this 10 times for each side. You might feel a hint of pain in your legs, but that is part of the process. Eventually, you will not only gain a flat belly but also get slim legs.
Feeling healthy and confident
can change the way you look at life.
When you feel comfortable with
yourself, outside factors will have a very difficult time ruining your mood.
Those who have less health issues to worry about can finally focus on other areas in their lives and go further in achieving their dreams. If you truly care about staying in shape, do not let any obstacles stop you. Remember that there will never be a perfect timing to begin dieting and exercising – something will always be in the way, whether it is your family, your school, or your job. Do not wait. Start today, and take it step by step. Getting a flat belly might only take 27 days, but maintaining your new shape takes a lifetime of healthy choices. Do not choose anything over your body and your health.
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