How to get a flat, toned stomach?
Trying to work on this problem area… any suggestions or tips for exercise would be appreciated.
Categories: How to Get a Flat Stomach Tags: exercise
Trying to work on this problem area… any suggestions or tips for exercise would be appreciated.
Categories: How to Get a Flat Stomach Tags: exercise
It is impossible to get a "flat, toned stomach" without having a low percentage of body fat. In other words, doing 1000 crunches and leg raises (don’t do sit-ups – they put too much stress on the spine and back muscles) won’t give you ripped abs if you are 30, 20 or possibly even 10lbs over-weight. People with toned abs are lean. You see the skinny guys that have a six-pack? That isn’t from exercise. It is because there isn’t any fat to cover up the abdominal muscles. So, you can do ab exercises to increase the size and strength of your ab muscles (and increase torso stability and strength), but you will have to drop enough body fat if you want anyone to actually see them.
Exercises:
Leg Raise (15 reps – laying flat on floor)
30 sec. rest
Crunch (25 reps – arms across chest, not behind head)
30 sec. rest
Combo Crunch Leg Raise (10 reps – arms behind head, knees bent at 45 deg. angle, pointed at ceiling – raise your lower body and upper body toward the ceiling at same time)
Wait 2 minutes and repeat.
Do this three days a week and then you can work up to more reps and more days. It is important to give the muscles time to repair between workouts.
Loads of cardio. An hours worth of walking a day.
Contrary to what some people will tell you, situps (100 day) will help tone your stomach greatly.
I used to have a little belly too. Well i do dance- some ballet, jazz, hiphop. Cheerleading too. So staying active helps. Try running, walking, and sit-ups..eat right..its hard but stay focused for whaat youre aiming at. =D
I’d suggest martial arts like Kung Fu or Jujitsu
If that’s not for you than drink decaffinated green tea, eat some good vegetables and fruits, try Acai which is a fruit, it’s considered a super fruit.
abdominal exercise. lie with your stomach on the floor move your head up count 10, then do the same your feet and legs up then count 10. do it regularly with background music.
The only way to really get the "washboard abs" look is to have really low body fat (around 5% for men, 10% for women, give or take). That takes a lot of hard work and discipline. I personally prefer weight training to cardio and find it to be a lot more effective. You will also need to be very strict with what you eat and only eat healthy food. Follow the food pyramid and you should be fine.
You may also want to talk to a personal trainer or a friend who is physically active to help you design a workout plan to help you meet your goals.
Losing weight and getting fitter is really quite simple. All you have to do is a few simple things. Firstly, clear your fridge of fatty junk foods. If there’s no temptation, you cannot fall. Secondly, stock up on watermelon and other fruits. Watermelon is excellent because it clears out your digestive system of toxins and waste, leaving you feeling and being healthier. Next, begin exercising every day. Do not go too hard. If running, don’t go fast or uphill, unless you want bulky muscle. A steady pace each day for a minimum of 30 minutes will allow you to shed fat and tone your body. Set a day each week when you each junk food, but try not to go overboard and ruin the work of every other day. Drink plenty of water, often when you think you are hungry, you are actually thirsty. If you are getting cravings, have a glass of water, wait 5 minutes, and then see if you still want food. This usually gets rid of those nasty afternoon hunger pangs for me!
Good luck, and I hope you get the results you want!!
You can only get a flat stomach with a sensible diet and exercise. Do weight resistance exercise to boost your metabolism and burn fat. Do high intensity cardio to burn fat. There are no exercises that can help you get a toned stomach. The stomach will look toned if you have low body fat levels. This can only be achieved by forcing your body to burn your body fat. Unfortunately, we cannot control where the body burns fat.
There is a more detailed explanation in the following articles if you are interested to find out more. Hope it helps
10 reasons That Could be Stopping You From Getting a Flat Stomach : http://correct-weight-loss.net/2009/10/06/10-reasons-that-could-be-stopping-you-from-getting-a-flat-stomach/
The 4 Things You Absolutely Must Do to get a Flat Stomach : http://correct-weight-loss.net/2009/09/02/want-a-flat-stomach-here-are-4-things-that-you-absolutely-must-do/
The 5 Things You Absolutely Must Not Do to get a Flat Stomach : http://correct-weight-loss.net/2009/09/02/want-a-flat-stomach-here-are-5-things-you-must-not-do/
Here is another article as to why dieting without exercise will not get you a flat stomach : http://correct-weight-loss.net/2009/07/31/flat-stomach-why-dieting-does-not-work/
You should also try to strengthen your TVA muscles. A lot of people also have weak TVA muscles. These are the muscles that hold the contents of your abdominals firmly in place. Strengthen your TVA muscles to tighten your waist. Here is an article that describes the TVA muscle in detail and also tells you a very simple exercise that you can do on a daily basis to strengthen this TVA muscle : http://correct-weight-loss.net/2009/08/31/reducing-your-waist-size/