10 Tips for flat abs
Flat abs are a fantasy of everyone who is hitting the gym and aspiring to ditch those extra pounds. Exercise, diet, and sleep are three of the most important parts of your flat abs pursuit. However, there are many other factors which can obstruct or take you towards your goal. Check out these 10 tips on the ways you can get flat abs!
Tip 1 - Dig the reason
What are the reasons behind the disappearance of your abs behind the flab? Is it just diet or have you been under a lot of stress lately? The first step in a workout goal fulfilment is always to point out the reasons as to why you lost your good shape in the first place.
TIip2 - Balanced diet!
If you crave flat abs, then it is time to put a stop to another set of cravings. You should reduce starch from your diet. This is present in fizzy drinks, salt, caffeine, processed foods, alcohol, and sugars. Shift to fresh fruits and vegetables. The transition might be difficult, but remember what stands at the end. You should also eat plenty of lean protein, seeds, nuts, and eggs. Shift to whole grain food items as well. Choose low-fat dairy products and lower the amount of sodium you eat daily.
Tip 3 - Smaller and consistent meals
Instead of eating three large meals a day, shift to smaller portions with regular timings. If there is huge amount of time-gap between the meal timings, then your sugar levels will rise and this will result in you eating way more for the next meal than you would have if you had just eaten a small healthy snack. It is best to eat a healthy snack every three to four hours.
Tip 4 - The right fat!
Abdominal fat increases with the amplified consumption of processed food and refined sugar. This is present in white bread, most of the cereals, cakes, and others. These food items increase your insulin and also the fat around your abdomen. It is important for you to distinguish between the bad and good fat. Your body needs good fat (monounsaturated fats) in order to function properly. These are contained in oily fish, olive oil, avocados, and nuts. Their consumption in moderation will help your body to decompose bad fats, helping you to lose the weight around your belly, especially!
Tip 5 - Fix your posture
Flat abs are not created simply by working out in the gym, but by making changes in the little bodily activities we are doing the wrong way. Do you walk upright without slumping? If you slouch when you sit or walk, your stomach is going to get that pooch. What is the ideal posture? Your ears should be aligned over your shoulders, your shoulders should be placed at the level of your hips and hips over the knees, and lastly, knees should be at the level of ankles. Make sure your shoulders are open on the front and not drooping. The weight of your body should be evenly distributed between the balls and heels of the feet. Did you know that without doing any abdominal exercise, you can look leaner just by standing properly upright? Your shoulders should be backside and the chest should be upside for best results while performing abdominal exercises.
Tip 6 - Whole body exercises
Do not do isolation exercises if you want to get those flat abs. The abs should be seen from all angles and the strengthening occurs from all the surrounding areas. You should prefer gradual and high-quality exercise over swift and ill-balanced ones. Pilates are a great way to get flat as they work primarily the abs as well as other regions like back muscles, arms, glutes and legs.
Tip 7 - Exercise regime
Cardio exercises are vital for those who want flat abs. They will warm up your core temperature and also benefit the circulation. Get at least 30 to 45 minutes of cardio daily. This can be done through brisk walking, swimming, and dancing. Actually, anything that can increase the heart rate will help to burn out the fat.
Tip 8 - Strength training
Increase the amount of muscles you possess. This will improve your metabolism, helping you to lose larger amount of rate in a short period of time. Crunches, leg raises and side bends are three essential strength-training exercises. Do 15 to 20 repetitions of each daily. Get home an exercise ball to work on your stomach. Lay down on your back with your arms stretched over your head. Hold the ball over your head. Slowly life the ball over your chest and at the same time, raise your legs off the ground. Make sure your knees do not bend. Fix the ball between your ankles and slowly lower your arms and legs to the floor. Now, pass the ball from your ankle to hands. Do this exercise 10 times a day.
Tip 9 - Adequate sleep
It is absolutely necessary that you get at least 8 to 10 hours of sleep daily. If you do not sleep enough, your body will not have the time to rest and recharge for the next big day of work.
Tip 10- Healthy living
Apart from the bodily and diet-based changes you are making, it is important that you embrace your body and make decisions which do not injure it in the long run. Don't go on crash diets and starve yourself. If you feel that you are obese, try to shift to a healthy living, than to just hit the gym. In this way, you will begin to live in a healthy manner and won't need to hit the gym or eat less. The point of healthy living is to get 30 to 45 minutes of moderate aerobic activity daily, 8 to 10 hours of sleep per day, 10 to 11 glasses of water daily and a balanced diet. This might take longer to bring out results, but the effect of this healthy living will be more effective qualitatively and quantitatively.
