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I WANT A FLAT BELLY

To get a flat stomach, you need to lose body fat. I have designed 3 main things that work together for an optimal result.  

1-      Regular cardio exercises  

2-      ABS exercises  

3-      Best food choices  

REGULAR CARDIO EXRCICES:  

Chose any activity that you like if you don’t like the treadmill, whether it’s running, cycling or hiking. In other words, chose anything that accelerates you heart beats. Doing this type of exercises for 20 min will only burn the glycogen (glucose storage in the muscle). After this duration you will start burning fat.  

BEST ABDOMINAL EXERCICIES:  

3 best exercises: you have to focus on the 3 parts of your ABS: the upper abs, the lower abs and the oblique which are known as 'love handles'. Focus on each one individually.  

1- Upper exercises: BASIC CRUNCH: Lie on your back in the floor, put your hands on the sides of your head, with your knees bent, and your feet on the floor, and then lift yourself by using your stomach muscles only.  

Try to do 3 sets, each one 30 repetitions.  

   

2- Lower exercises: REVERSE CRUNCH: Lie on your back on the floor, with your knees bent and your feet lifted only 10 cm above the floor, hand on the floor or under your butt. Bring your knees towards your chest and contract ABS, and then go back to the starting position (10cm above the floor).  

Try to do 3 sets, each one 30 repetitions.  

3-      Oblique exercises: TWISTING CRUNCH: Lie on your back on the floor, with your knees bent, hands in the sides. Put your right foot across your left knee. Lift yourself by bringing your left shoulder towards your right knee.  

Try to do 3 sets, each one 30 repetitions.  

Don’t forget to do the same set up for the other side.  

BEST FOOD CHOICES:  

You want to achieve realistic goals, so you need to consume a well balanced and complete diet.  

-         VIT C:  Research found that food rich in VIT C  decreases fat absorption. Stick to pineapples, kiwis, grapefruit, red peppers, lemon juices..  

-         TEA: This antioxidant will help you in burning fat due to catehins (substance in the tea). Chose a variety from red and green tea.  

-         WATER-RICH FOODS: These foods are like a detox for your body and are very low in sodium (salt). They flush out the water retained in your body, keeping a flat stomach. Eat more fruits like melon, watermelon, apples and more vegetables like lettuce, cucumber, spinach.  

-         FIBER: Body digests fiber very slowly, so you feel fuller all day and you will be less likely to fill your tummy with fatty food. Also, it will help you fight constipation problems. Go for oatmeal foods, nuts and seeds.  

-         Lactose intolerance: Some people feel bloated after consuming dairy products like milk, yoghurt and cheeses. This is caused by lactose (the sugar of the daily products) If you consider yourself one of these people, chose dairy products that are lactose- free  

GET READY FOR THE SUMMER AND BE PROUD OF YOUR FLAT STOMACH!  

TWISTING CRUNCH

REVERSE CRUNCH

BASIC CRUNCH

  

  

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Printed from: http://eatlikemira.com/2010/01/20/i-want-a-flat-belly/ .
© Eat Like Mira 2017.

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