Many people are on a quest to achieve a “flat stomach”. The obsession with the abdominal area can cause frustration, anxiety, and can even lead to eating disorders. Unfortunately for many people it is not physiologically possible to achieve a flat-stomach. Gender, age, and individual body types can affect the size and shape of your abdomen. The fact that millions of peoples desire a trim waist is what keeps the ab equipment industry booming.
Few tips on making your tummy flat….
Many people are on a quest to achieve a “flat stomach”. The obsession with the abdominal area can cause frustration, anxiety, and can even lead to eating disorders. Unfortunately for many people it is not physiologically possible to achieve a flat-stomach. Our abdominal muscles are not designed to be flat. Instead, they form a rounded and not flat, shape.
Gender, age, and individual body types can affect the size and shape of your abdomen. The fact that millions of peoples desire a trim waist is what keeps the ab equipment industry booming. Unfortunately, many of the abdominal exercise gadgets on the market are ineffective and sometimes even unsafe.
Lukewarm water soothes digestion by relaxing your muscles. Having a glass of lukewarm water with lemon and honey right in the morning on an empty stomach helps reducing your overall weight, along with reducing your tummy fat.
Exercises remain the best option towards toning up your abdominal muscles and being in good shape at the same time. These exercises do not help you lose fat from this area. The fact is that abdominal exercises will tone your abdominal muscles, but you will have the same layer of fat on top of these muscles unless you create a calorie deficit by burning more calories than you consume.
Crunches are the most commonly used abdominal exercise.
1. Lie flat on your back and place your calves on a flat bench seat.
2. Place your hands behind your head with fingers interlaced together.
3. Perform the following movements simultaneously:
Pull your hips from the floor using your lower abdominal muscles.
Raise your shoulders and back from the floor using your upper abdominal muscles
Force your shoulders in moving them towards your hips
4. Hold the contracted position for a slow count of 1-3 seconds.
Keep repeating this movement until fatigued.
Lie on your back on the floor and hook your toes under a heavy piece of furniture.
Bend your knee comfortably and keep them bent throughout the entire set. This helps to relieve concentrated back strain.
Place your hands behind your head and lock your fingers together.
Curl your head, shoulders, upper back and lower back slowly in succession off the floor until your torso is perpendicular to the floor.
Hold the upright position for a second and reverse the movement slowly until reaching the starting point.
Lying leg lifts target the lower abdominal muscles.
l Lie on your back on the floor with your legs flat on the floor and toes pointing up.
l Raise your legs 6-12 inches off the ground concentrating on the lower abdominal muscles.
l Inhale while lifting your legs and slowly exhale out while returning the legs back to the initial position.
Place your hands under your buttocks when performing lying leg lifts.
A 30 – 60 minutes of physical activity a day can help you reducing that tummy flab. Exercising not only keeps you active, they also cut down unwanted calories.
Leg raises help you have a flat tummy
1. Lie on your back on the floor or an inclined board with your head toward the raised end.
2. Grasp the end of upper bench with your hands to stabilize your body.
3. Bend your leg 15-20 degrees or until you feel your back relax.
4. Use your abdominal muscles to raise your feet in an arc to a position directly above your head.
5. Repeat until the desired number of repetitions is complete.
Add resistance by raising the incline angle of the bench or by holding a light plate or dumbbell between your feet.
Cut down on packed juices, soda, cream and sugar in your coffee or tea. Instead have 8 to 10 glasses of water a day, which will not only keep you hydrated, but also make you feel full.
To avoid early relapse, don’t cut too much of your favorite foods from your diet. Having a piece of cake or a bite of chocolate once in a week won’t hurt your diet plan, neither will it stop you from losing tummy flab.
Fried and junk food may be a good friend of your taste buds, but they surely are an enemy to a good figure. If you wish to have a flat tummy, cut out all those burgers and pizzas you thrive upon.
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and help to keep your calorie count low.
Eating small frequent meals help to balance your calorie intake throughout the day and also keep your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 – 6 smaller meals throughout the day.
Purchase fresh foods and avoid package (processed) foods as they are often higher in sodium and fat content.
A product labeled with a fat-free claim does not mean that it is low in calories. Similarly a product labeled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
Keeping a daily record of what you are eating will help you figuring out where you are going wrong. It will also help you measure the number of calories you are consuming per day and thus, will help you modify your diet chart accordingly. Consult a dietitian if you are unable to make a sustainable diet plan for yourself.
Brisk walking for just 10-20 minutes early morning can help you burn up calories faster.