7 Exercises For A Flat Stomach At Home
Want a sexy flat stomach? You’ll definitely love these 7 easy-to-do exercises that will help you achieve just that. Follow these exercises on their own for a complete ab workout cardio workout.
So, when you realize you’ve been missing your routine at the gym very often thanks to your busy schedule, these exercises will surely get you going.
Are you slumping in the couch right now? With your tummy bulging from beneath your shirt? Fatty, one pack, beer belly – are you sick and tired of these words? Or have you been suffering from being overly skinny and bony, that it makes you feel small, weak and vulnerable? Abs is a short form for abdominal, which is your stomach muscles.
A well-developed rectus abdominis or six-pack abs, seems to be the end goal of any exercise regimen. It is this muscle group that is one of the most challenging to build, as tons of effort and brutally intense workout do not magically guarantee a successful outcome. Think of your abs as a bi-product, not a muscle that you build. Like a bonus of work from a job well done.
But if you aim for overall well-being first and six-pack abs second, you are more likely to keep up the vigorous training needed to get that enviable perfect physique.
The Solid Foundation To Get Washboard Abs
1. Burn Your Fats First
Want to burn those unwanted fats? Perform some regular aerobic activity. You can’t spot-reduce abdominal fat. You need to burn your overall body fat before your body allows you to start building specific muscle group. Cycling, jogging, running, jumping rope, and swimming are some good aerobic exercises to achieve this. To enable your body to begin burning your stored fat, you should blast fat for at least 30 minutes by performing heart-rate-elevating exercises.
This is because your body only burns energy from food during the first 20 minutes. The ideal calculation is 30 minutes for at least four times a week. It is best done before breakfast as it triggers your body to burn your previously stored fats.
2. Crunches Exercise
Tone your abs with crunches. There are three types of crunches to target specific region of your abdominal area to achieve an evenly sculptured washboard abs.
Regular crunches (tones upper abdomen)
1. Find a place with a solid support for your back. Lie on an exercise mat to prevent straining your back.
2. Your knees should be bent. Your feet position should be as wide as your hips and both should be flat on the floor. Your hands should be behind your head. Hold your chin forward, not tucked into your chest. Try to gaze at ceiling while you’re doing this workout to ensure your chin is in the right, safe position.
3. Exhale contract your abs muscle. Use your abs muscle to lift your head. Do not pull your head up with your hands.
4. Pause for a moment. Squeezing your abdominal muscle as you do so then inhale slowly and ease your back down the starting position. You must control your movement while lifting your back up and going back down. Do not release and let go rapidly.
5. Relax your muscles for a moment, exhale and repeat. Throughout the exercise, be mindful to keep your knees bent and your feet in the same position. Never lift your lower back off the floor.
Reverse crunches (tones lower abdomen)
1. Similar to the regular crunch, your hands are behind your head, your shoulders off the floor, but this time you are going to have knees in the air to start the movement.
2. With your feet and knees up, pull your knees as close as you can and hold that position. From there just go back and forth
3. A good reverse crunch that targets the lower abs would be a small movement
4. Each crunch needs to be a squeeze and not a rocking motion
5. Don’t let your upper body move too much
6. Repeat for several times
Bicycle crunches (tones obliques, aka “love handles”)
1. Find a place with a solid support for your back.
2. You can support your hands behind your head to make sure you are not yanking on your neck. This may cause pain and problems. You are just supporting your head.
3. Keep your shoulder blades off the ground. Bring knees up to 90 degrees. Bring your right elbow to left knee as you alternate side to side. Your goal is to get your elbow as close to the inside of that knee as you can
4. Now simultaneously, slowly go through a cycling motion
5. Continue alternating in this manner.
6. Bear in mind that it is essential that you increase the difficulty of your exercises and change the variety of your workout routines every two months. This is to allow your muscle to recuperate and burn calories efficiently. Do these routines at least three times a week. Remember that crunches are best done very slowly and always with control.
3. Eat smart
Avoid processed foods (at all means if you can!). Foods that have undergone preservation or packing have lost their nutrients. And worse, processing adds on unhealthy fats, plenty of sugar or sugar substitute, and synthetic vitamins and minerals. Most the ingredients in processed foods include sweeteners, coloring, and hydrogenated oils. These ingredients are not even recognized by your body as edible ingredients, so they end up being stored as fats.
4. Eat healthy fats
Fats have a bad reputation, but not all fats are harmful. Dietary fats coming from monounsaturated and polyunsaturated fats are food for you. Olive oils, fish oils, natural peanut butter, avocado, and almonds are some really good examples.
Just make sure to keep your intake between 20% and 30% to regulate your calories. This will help stabilize your insulin level, which if too high, causes fat retention. By eating healthy fats, you are more likely to stay away from the fridge looking for food, as these healthy fats tend to keep you sated for a longer time. Most often, eating only
protein or carbs alone will make you hungry more often.
5. Drink plenty of water
Studies have shown that people who drink a lot of water lose more weight and are able to keep it off longer. Adequate water intake boosts your metabolism rate. Drinking more water helps you stay away from empty-calorie drinks like soda and processed juice.
6. Eat good carbs
Good carbs like whole grains are rich in fiber and go through your system much slower than refined, white carbs. Therefore, it avoids spikes in blood sugar levels. Instead of your normal to-go carbs, always opt for healthy carbs – whole grains, nuts, pumpkin, potatoes.
7.Eat protein for breakfast
What’s more important than feeling your tummy with protein early in the morning? A protein-packed breakfast is closely related to increased feelings of fullness and this would help to reduce your desire to snack. For example, instead of the usual ham and eggs, maybe you can go for nuts, egg whites, and cottage cheese. Eat less but often.
Rather than eating 3 big meals per day, you can eat 5 meals per day, but each with a smaller portion. When your body in hungry, it likes to hoard fat, causing you to crave foods like pizza, burgers, and pastries. If you’re rarely hungry, your metabolism learns to stabilize, and you won’t feel food cravings.
If you would like to try a stricter diet to keep your blood sugar level balanced throughout the day, eat 4 – 5 proper meals in bite-sized portions. You tend to not overeat this way, because you’ll be consuming foods high in fiber, protein and nutrients.
We’ve just unlocked the secrets to getting washboard abs! It’s all about making small lifestyle choices in order to reduce body fat! Eat clean, take it easy on junk food, drink plenty of water work those abs and do cardio! Abs are yours for the taking!