21 Tips To A Flat Belly

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Has a little extra padding around your midsection gotten you down? We understand. When you’re as busy as we are, it much easier to reach for processed or fast foods, and to drive past the gym while shuttling the kids to soccer practice.

Believe it or not, maintaining a fit physique may be easier than you think. By following some simple tips, anyone can earn a flat belly. Read on for 21 tips that will help you get the flat belly you’ve always wanted.

1. Eat Clean

No number of crunches will eliminate belly fat if you’re not eating a nutritious diet. Aim for clean foods that are free of unhealthy additives and extra calories. For a sensible whole-foods approach to eating, check out the Cruise Control Diet.

2.Watch Portion Sizes

In today’s day and age, it seems like everything is “Supersized”. Go old-school by eating the amount of food you need to keep your body going. It’s important to eat whole foods that give you energy that lasts throughout the day. Going hungry is never an option.

3. Just Say, “NO,” to Soda

Sodas, even diet ones, are horrible for your waistline. Sodas contain either refined sugar or artificial sweeteners, both linked to weight gain.

4. Rev up Your Cardio

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Regular cardiovascular exercise not only helps the body to burn calories and fat, but it helps prevent a number of diseases, like heart disease and certain cancers. Interval training is one of the most effective workouts for burning fat. Many of the interval workouts you will find on our website are quick and intense, many lasting only 4 minutes.

5. Snack Regularly

Snacking regularly provides the body with the fuel it needs to continue burning calories all day long. Plus, those who skip snacks between meals are for more likely to overeat at mealtime.

6. Keep a Food Journal

Journaling your daily food intake will help you stay on track with a healthy eating plan, keep you aware of hidden calories, and promote weight loss. Number a note pad from one to six and track your six small meals per day by writing down every bite you eat and what you drink. Do this for 30 days and you’ll be amazed at how effective it is with sticking to a weight loss plan. This process takes about two minutes a day, so no excuses!

7. Keep Stress Low

Studies show that stress has quite a negative impact on our bodies. Plus, when we’re stressed, we tend to eat more or choose unhealthy foods.

8. Work Every Angle

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Total body workouts help to keep all muscles active so that they can continue to burn calories, even when they’re at rest. Mix your workouts up to keep every muscle group engaged.

9. Stay Full Longer with Fiber

Avoid bloating by keeping everything flowing smoothly with a diet filled with fiber. Quinoa is a fiber rich food that is also considered a complete protein. If you haven’t tried quinoa, we think you’ll love the versatility of this easy to prepare food.

10. Get Your Sleep

Studies show that sleep is important to maintaining adequate body function, as it gives the body time to repair the damage done during the day.

11. Drink Green Tea

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The combination of catechins and antioxidants found in green tea helps the body to burn calories and fight fat. Plus, green tea is a superfood with many health benefits!

12. Plank It Out

Plank exercises are great for the midsection because they work the entire core, are easy to modify, and can be done without any equipment. It’s easy to have fun while toning your abs. Try planking in your living or bedroom room while listing to motivating music.

13. Watch Your Sugar Intake

Refined sugars feed your body a ton of calories and have no nutritional value, and the problem is that they’re hidden in many of the foods you eat.

14. Walk More

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Walking just doesn’t get enough credit. It’s so easy to do and is one of the absolute best ways to stubborn belly fat. Try walking at a fast pace while swinging yours arms back and forth. Do this for 30 minutes a day, either outside or on the treadmill. To increase the calorie burn, alternate between walking and jogging.

15. Watch Those Carbs

Complex carbohydrates are important to your body, but not all carbs are created equal. Try to avoid simple carbs, like white breads, pastries, and candy, because they offer a lot of calories and almost no nutritional value. Instead, opt for snacks that provide nutritional value and are naturally low in calories.

16. Keep Sodium in Check

Excess salt in your diet can make you retain water and get bloated. Most all recipes on the Skinny Ms. website calls for “salt to taste“. It’s important to know how much sodium you’re eating and with highly processed foods, that is virtually impossible. This is another excellent reason for cooking at home.

17. Get Into Tabata

Tone up and burn fat, Tabata-style! If you haven’t been introduced to the powered-up interval workouts Tabata training offers, get ready for a high intensity burn! Tabata workouts utilize a series of intervals that supercharge your metabolism and allow you to continue burning calories for up to 24 hours.

18. Ditch the Diet Foods

Diet foods might sound healthy, but they are often loaded with unwanted ingredients that reduce the body’s ability to function as it was intended. Instead, get on a healthy eating plan and ditch the diet foods.

19. Eat Slowly

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The body can take up to 20-30 minutes to digest the foods we eat. This means, if we’re not careful, we can end up eating food after we’re full. Eating slowly also prevents us from swallowing extra air that will bloat the belly.

20. Become a Probiotic Pro

Probiotics, like yogurt and kefir, use healthy bacteria to fight back against unhealthy ones. This keeps the belly free from infection and prevents bloating.

21. Laugh More

Studies show that people who laugh regularly are often thinner than those who don’t. Not only does laughter engage the stomach muscles and burn calories, but happy people are less likely to reach for unhealthy food choices when they’re feeling down.

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9 Most Celebrated Moves To A Sexy Flat Belly

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A recent research used ultrasound to measure changes in abdominal muscle tone when test subjects (who were mainly women) performed six abdominal exercises. The side plank (or side-bridge) and the abdominal crunch both resulted in the greatest increase in muscle tone in the transverse abdominis and internal oblique muscles of the women.

Based on the findings, the research concluded that side-bridges and crunches contract the muscles more than any other abs exercises. So leave the rest alone and follow these 9 variations of the side plank and crunch that will get your abs rocking hard. Be warned though, these exercises will make your abs sore for days (but the good kind of sore):

1. Crunches On Floor:
Lie on your back with feet flat on the floor. Place your hands across your chest. Contract your rectus abdominis (front abdominal muscle), drawing your breastbone downward. Try not to lift your neck or shoulders; let the abs do the work. Begin with one set of 10 repetitions. Increase the number of sets and reps as fitness increases.

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2. Crunches (with feet on a bench):
Lie on your back perpendicular to a bench. Place both feet flat on the surface of the bench and your hands across your chest. Contract your rectus abdominis, drawing your breastbone downward. Try not to lift your neck or shoulders; let the abs do the work. Begin with one set of 10 repetitions. Increase the number of sets and reps as fitness increases.

3 Ways To Eliminate Stubborn Female Body Fat

3. Bicycles:

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Lie flat on the floor on your lower back with your hands beside your head. Bring your knees toward your chest to about a 45-degree angle and make a bicycle pedaling motion with your legs, touching your left elbow to your right knee, then your right elbow to your left knee. Begin with one set of 10 repetitions. Increase the number of sets and reps as fitness increases.

4. Crunches on Exercise Ball:
Lie on the ball on your back and bend your knees and place your feet flat on the floor. Place your hands across your chest. Contract your front abdominal muscles, drawing your breastbone downward. Try not to lift your neck or shoulders; let the abs do the work. Begin with one set of 10 repetitions. Increase the number of sets and reps as fitness increases.

5. Reverse Crunches on Bench:
Lie on a bench and stabilize your body by grabbing the bench above your head. Lift your legs so your feet are pointed at the ceiling and bend your knees slightly. Contract your lower abdominal muscles and lift your tailbone off the bench by pushing your feet towards the ceiling and pushing your lower back into the bench. Return to the starting position. Begin with one set of 10 repetitions. Increase the number of sets and reps as fitness increases.

Turn Your Body Into A Fat Burning Machine

6. Side-Bridges:

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Lie on your side and support your body between your forearm and knees. As you increase fitness, first move your non-support arm across your body as you hold the side-bridge; later, support your weight between your forearm and feet. Do this exercise on your left and right sides and try to hold your spine in a neutral position (normal curves)—avoid letting it sag during the exercise. Hold the position for 10 seconds. Rest. Repeat as fitness increases.

Drop up to 20 lbs off your belly in only 3 weeks using this weird trick.

7. Front-Bridges (plank):
In a prone position, support your weight between your forearms and toes. Keep your back straight and head in a neutral position. Hold the position for 10 seconds. Rest. Repeat as fitness increases.

3 Ways To Eliminate Stubborn Female Body Fat

8. Supermans:

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Lie on a stability ball at chest level with your legs extended to the rear. Extend your arms and place both hands in front of you as though you were flying like Superman. Hold the position for 10 seconds. Rest. Repeat as fitness increases.

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9. Bird-Dogs:

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Balance on your hands and knees. Lift your right leg and left arm and extend your leg to the rear and reach to the front with your arm. Don’t arch your back during this exercise. Hold this position for 10 seconds. Repeat with the opposite arm and leg. Rest. Repeat as fitness increases.

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5 Moves That Work Your Abs Hard

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You don’t need crunches to get solid abs. Here are some simple unconventional ways to achieve strong functional abs without having to spend hours at the gym. They can be done after your regular gym session or integrated with you workout. The great thing about these training methods is that they will get you results and they can all be done easily with minimal equipment. Doing a 5 minute circuit of all the exercises after finishing a workout in the gym is ideal. Start feeling the burn.

1. Negative Chinups
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These are definitely a favorite ab exercise for many women. They are done simply by:

  • Jumping up the the chin-up position on a bar
  • Lowering yourself slowly (10 seconds)
  • Repeat for 8-12 reps

As you get stronger with these start hanging weight but do not sacrifice your form or how slow you lower yourself. I guarantee you a set or two of these will get your abs burning, as well as your back and biceps.

3 Ways To Eliminate Stubborn Female Body Fat

2. Stomach Vacuum
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Your Abs and lower back are made to stabilize your body, not much else. So when you suck in your stomach like I did as a kid on the beach your whole midsection starts to activate its stabilization instincts. Vacuums are especially important if you suffer from lower back pain as it activates the transversus abdominis which is the deepest of your abdominal muscles.

Here’s how to do it:

  • “Lying on the floor, exhale completely, forcing all the air out of the lungs/ diaphragm with your abdominal muscles. Next, instead of inhaling, suck in your gut, pulling it in so far that you can imagine your abs actually touching your spine. Since there’s no air in your lungs, you should be able to suck your stomach way in, which will contract your transversus abdominis.
  • Practice holding this vacuum for longer and longer periods of time. Eventually, your waist will get smaller, providing you don’t stuff yourself at meals and bloat with massive amounts of liquids between meals.
  • After you have achieved a sense of control in the lying position, next practice the standing position. Initially, it will be easier to achieve the vacuum if you press your palms against your upper thighs after exhaling and sucking in your gut.
  • The final step in doing the ultimate vacuum is to start practicing with your hands behind your neck.This particular vacuum is not easy, but keep at it.
  • I like to do this after workouts when my abs are already weak, usually holding the vacuum for around 20 seconds and then taking a break before repeating.

Turn Your Body Into A Fat Burning Machine

3. Hold something heavy over your head
2013 Open workout descriptions with Julie Foucher

This is one of my favorite’s but it requires a gym or a heavy barbell.

  • Push Press a heavy weight over your head (not too heavy, be sensible)
  • Hyper extend your arms and contract your midsection and stand
  • After about 10 seconds you should start to feel your midsection weaken and shake, this means your abs are working full-out to stabilize your body
  • Repeat for 2-3 sets of 20 seconds

Drop up to 20 lbs off your belly in only 3 weeks using this weird trick.

4. Throw something heavy
2013 Open workout descriptions with Julie Foucher

This is another great one but requires a heavy medicine ball but a big rock will do if you want to go primal.

  • Head out to a park or playing field with a medicine ball
  • Throw the thing as far as you can
  • Run towards it and repeat
  • When you feel your abs weaken, your work is done

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5. Dumbell Pullovers
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This actually makes your abs sore, and it’s not just for your lats. A favorite of many women bodybuilders. This is a great exercise and should be part of everyone’s full body training regime, its old school but it works!

You Want Streamline Functional Abs
Remember, function is what we should ultimately strive for. Forget the crunches and conventional abdominal training, the only way to build abs for real is to do real exercises that will benefit your bodies functionality in the real world. I guarantee you a combination of these technique’s will get your mid-section sore and feeling deeply worked out.

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5 Best Moves To A Flat Belly

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If you’re overweight and looking to get flat abs, it’s going to be a must that you’re paying attention to the exercises that you’re including in your workout program. However, exercise selection alone is not enough.

The biggest must-do if you want to achieve flat abs is to focus on cardiovascular exercise and eating a calorie reduced diet. If you aren’t eating a lower calorie diet, fat loss will be virtually impossible and this will mean your abdominal appearance will stay as-is even if you perform abdominal exercises daily. In combination with diet, cardio is also a necessity if you’re trying to burn fat from your waist.

Once you’ve got your diet in order, here are five great abdominal exercises that you should consider including in your workout routine. These are what I consider to be five of the most effective abdominal exercises for women. Not an end all list, but a great place to start.

1. Lying Leg Raises
leg-raises-1Lying leg raises are the first exercise to be performing. This exercise is perfect for working the lower abdominal muscles and for firming the tummy quickly. When doing lying leg raises, you’ll want to ensure that you keep the back pressed flat into the floor at all times, never letting it lift upwards as your legs rise up to the 90 degree point.

Also be sure that your legs never drop down to the ground either, as that’ll take all the stress off the lower ab muscles altogether.

3 Ways To Eliminate Stubborn Female Body Fat

2. The Bicycle
bicycle_crunch-2The bicycle is the next exercise to add to firm the abs. This one is great for strengthening the oblique muscles, so will help you reduce the appearance of love handles that so many people despise so much.

The bicycle is also good for strengthening the entire abdominal section as the legs will stay elevated off the floor the entire time.

Perform it in a slow and controlled manner for best results.

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3. Decline Sit-Ups
decline-situp-b-female-3Decline sit-ups are the next exercise that you should be doing in your workout program. These are great because they’re going to place far more strain on the abdominal muscles as you move along the decline and against additional resistance.

If you want to intensify this exercise, add a twist to the movement so that you call the obliques into play as well. This movement can cause the hip flexors to tense up, so just make sure that you do perform some stretching exercises after it’s completed.

Turn Your Body Into A Fat Burning Machine

4. The Plank
bootcamp-plank-4The fourth exercise that’s a must to firm up your core is the plank exercise. The plank is going to help build muscular endurance very well and is an isometric movement, unlike all the rest.

This exercise can be done incorporating a leg raise into the picture or done with the hands or feet up on an exercise ball as well.

Make sure that at no point do you allow the hips to rise up or fall back down as you perform it as this would instantly take the stress off the core muscles and put you at risk for additional pain.

Lose 20 pounds in 3 weeks? Is it really possible?

5. Prone Ball Roll Ins
jackknife-5Finally, the last exercise that you should be performing in your workout program is the prone ball roll-in. Prone ball roll-ins are going to be great for firming up not only the core, but the shoulders as well.

As you do this exercise, make sure that you focus on tensing up the abdominal muscles to bring the ball into your core rather than performing it with the hip flexor muscles instead.

The Bottom Line
So there you have it, five great core/abdominal exercises that are must-haves in your workout routine. Choose two or three of these to perform each workout and you’ll be happy with the results. Just remember though, these exercises alone are not enough to get a defined six pack. Don’t forget that these exercises will need to be utilized in conjunction with a balanced healthy diet. You’ll also want to make sure you mix in cardiovascular exercise if you’re looking to achieve optimal results, especially if you currently have a high body fat percentage. These 3 (weight training, cardiovascular exercise, and nutrition) components coupled together will have you seeing results in no time.

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