Best Toned Flat Stomach Workout Tips
Posted by Luulla Admin
Wednesday 5 Apr 2017
Posted by Luulla Admin
Wednesday 5 Apr 2017
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Most girls want to know how to flatten their tummy and tone up their abs especially when summer is just around the corner! Hence, I have decided to grab some tips from my gym-junkie friend. What I've discovered is that it all comes down to three things: eating the right food, exercising smarter, and proper digestion to remove any bloating. Hence, if you have finally want to get the flat stomach, here are some useful tips on how to tone up and de-bloat!
Tone up the tummy
When it comes to toning your waistline, you need to make sure you have a good exercise routine and fuel your body with the right food. Take note: if you are not matching it with the right nutrients, regardless how hard you work out, you may never get the flat midsection you desire!
Exercise smarter
Doing 100 crunches every day is not going to result in a flat stomach. Toned abs come from doing a range of different exercises that target the core in different ways to help the body burn fat. HIIT (High Intensity Interval Training) has been shown to be one of the most effective methods for burning fat. HIIT circuit is very simple. You take a handful of exercises and then perform each at high intensity, while keeping the rest between exercises to a minimum.
Below are the exercises you can try!
1. Knee Hugs | 45 seconds
Sit down with your knees bent, then hug your knees with your hands and lift you feet off the floor. Open your arms, extend your legs to a 45-degree angle and lean back. Lift your torso, bend your knees and return to the starting position.
Credits: Spotebi.com
2. Inverted V Plank | 60 seconds
Start in a low plank position with your body in a straight line, your elbows bent under your shoulders and your feet hip width apart. Press down through your shoulders and arms to lift the hips toward the ceiling. Slowly return to the starting position and repeat until the set is complete.
3. Standing Side Bend | 45 Seconds
Stand up tall with your feet shoulder-width apart, hold a dumbbell with both hands and raise your arms up and above your head. Bend your torso to the right, as far as it feels comfortable, and pause. Return to the initial position and bend to the left side. Keep alternating sides until the set is complete.
Credits: Spotebi.com
4. Sprinter Crunch | 60 Seconds
Lie on your back with your legs fully extended and your arms bent and by your side. Lift your torso off the floor, bend your right leg and bring your right knee close to your left elbow. Slowly return to the starting position, and crunch to the opposite side. Repeat until set is complete.
Credits: Spotebi.com
5. Plank Jacks | 45 Seconds
Start in a pus up position with your feet together. Hop your feet as far as you can and land softly on your toes. Jump again to bring your feet back together and repeat the exercise.
Credits: Spotebi.com
6. Pilates Swimming | 45 Seconds
Lie on your belly with your arms and legs fully extended. Raise both arms and legs off the mat and lift your head and chest. Flutter your arms and legs and keep alternating sides for the entire duration of the set.
Credits: Spotebi.com
7. Mountain Climbers | 60 Seconds
Start with your body in a straight line and your hands slightly wider than shoulder-width apart. Keep your toes and balls of the feet touching the floor. Bring one knee up toward the center of your stomach and then quickly alternate between legs. Continue alternating until set is complete.
Credits: Spotebi.com
8. Dead Bug | 60 Seconds
Lie on your back and extend your arms and legs toward the ceiling. Lower your right leg and extend your left arm behind your head. Switch sides and keep alternating legs until set is complete.
Credits: Spotebi.com
9. Waist Slimmer Squat | 30 Seconds + 30 Seconds
Stand straight with your feet shoulder-width apart and hold a dumbbell with both hands. Rotate your torso to the right, straighten your arms and raise the dumbbell until it's parallel to the floor. Squat, as you rotate your torso to the left, and bring the dumbbell diagonally across the body until it's close to your left hip. Repeat and then switch sides.
Credits: Spotebi.com
10. Side Plank | 30 Seconds + 30 Seconds
Lie on your side with your body fully extended. Lift your body off the ground and balance your weight between the forearm and the side of the foot. Keep your body in a straight line and hold for as long as you can. Change sides and repeat.
Credits: Spotebi.com
P.S Start this core workout with a 10 minute warm up circuit.
Then repeat the above circuit 3 times and rest for 60 seconds between sets.
When you're done, don't forget to do stretching with a core stretching routine.
Eat the Right Food
You have to fuel your body with proper nutrients, if not you aren't going to reap the rewards for all your hard work at the gym. A poor diet often lead to exhaustion and if you're under-eating, this can also damage your metabolism. To get fit and feeling great, you will need to eat a well-balanced whole food diet that will give your body proper nutrients.
Stay away from refined carbs as they will spike your insulin levels, which then prevents fat burning in the body. Refined carbs are in food like white bread, pasta, crackers, and white rice. Replace refined with healthy complex carbs from things like vegetables and brown rice.
Get Rid of Bloating and Improve Digestion
1. Drink apple cider vinegar as it prevents bloating by kicking starts the digestion process in the stomach. Just have one tablespoon in a glass of room temperature water before each meal.
2. Drink herbal teas such as peppermint, licorice and chamomile tea. Adding fresh ginger root can also help reduce inflammation.
3. Take probiotics help you to restore the balance and get rid of the bloat.
xoxo
"Sweat Now, Shine Later"
