Flattening Your Stomach in Four Easy Steps
You look at it every day and wish it would just go away; that little pouch below your belly button that keeps staring back at you. You do crunches, sit ups, the works, and yet there it is just hanging around. There are all sorts of cute names for it: snack pouch, spare tire, love handles, and the list goes on. All you know is that you want it gone.
The American Council on Exercise calls the bicycle one of the most effective ab exercises out there. This exercise is one of many that should be completed as part of a lifestyle change which includes both diet and exercise. Just doing ab exercises all day will not
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The following four areas of diet and exercise will help you gain the toned, flat stomach that you are craving.
1. Fat Intake
How much fat is in your diet? The American Food Pyramid says that a healthy diet is one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products, includes lean meats, poultry, fish, beans, eggs, and nuts, and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
Following the food pyramid will help you find the fats you need in good foods like nuts and plant oils as opposed to potato chips and ice cream. You
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2. Carbohydrate Intake
Maybe your friends were on lo-carb diets and were amazed at the weight they lost. Maybe you tried one too? Carbohydrates are amazing in that each molecule attracts four water molecules to it and they hang out together inside your muscles. When you start decreasing the amount of carbohydrates you take in, you start to see weight loss in the form of fat loss. Oops, I mean WATER
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3. Cardiovascular Exercise
Running, cycling, swimming, aerobics; they are all using oxygen and so the prime energy source comes from muscle glycogen and fatty acids. The furnace is on and it s burning fat. You may have heard that cardio is
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You can t melt fat off of one area specifically, but it will come off over the whole body in time. We all lose fat from different places first. Just remember that cardio is a complement to the diet and the floor work that will also do.
4. Floor Work
Abdominal exercises were once
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Floor work is an essential component in getting a toned tummy. There are four main abdominal muscles that we can work: the rectus abdominus, which runs from the sternum to the pubic bone, the transverse abdominus which runs horizontal all around the torso connecting near the spine, and there are the obliques- internal and external which run alongside our ribs in opposite directions.
Exercises:
Hip lifts:
Lye on your back with your legs straight up in the air. Keep your back pressing into the floor and think about tightening a belt around your
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The Plank:
Facing the floor, get on your hands and knees, keeping your shoulders over your hands. Straighten out your body and keep your toes on the floor. You should be straight like a board with your abs pulling in tight. Breathe in and out naturally. Hold for up to one minute. Repeat 4-5 times.
The Bicycle:
Lye on your back with you knees bent. Slowly pull your upper body off the floor and support your head with your
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Double Leg Drop:
Lye on your back with your legs straight up in the air. Keep your back pressing into the floor and think about tightening a belt around your waist. Keeping your abs pulled in at all times, slowly drop your legs toward the floor, keeping them pressing together. If you feel your back begin to arch, pull your legs back to the starting point. Inhale on the
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Diet and exercise are the only ways to get to your goals and they need to become part of a new lifestyle if you re going to maintain the body you want. Quick fixes, pills, drinks, diets, etc are only good for short term and could have long term effects that don t equate to your ultimate goals.
Nicole Palacios BSc, has been an integral part of the fitness industry for the past 11 years, working first as a group fitness instructor, and more recently as a personal trainer. She is certified through ACE and the BCRPA as
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Check out her website at [http://www.perfectfit.ws]http://www.perfectfit.ws, or contact by email at [mailto:Nicole@perfectfit.ws]Nicole@perfectfit.ws