Tummy Exercises

Question

Please help, what exercises can i do at home to get my stomach flat, and how long will it take to see the results.

Submitted by Weidy Padayachee on 26 April 2013

Answer

Five steps to a flat tummy:

Focus on your diet
Simplify your eating patterns, limiting wheat, sugar, alcohol or processed food. Take in plenty of fluids to fight dehydration and water-retention, also saying no to salty snacks. Eat more probiotic yoghurt or take a probiotic supplement to speed up the digestion process, and don´t forget the fibre. Women in particular need at least 25 grams daily.

Practise high intensity cardio and interval training
Shaking up a steady-state cardio routine to one that is varied and explosive has been proven to target more abdominal fat.

Practise compound movements for lean mass and increased metabolism
Strength training plays a critical part in toning your abs, as well as the rest of the body. Compound exercises are responsible for greater calorie burns during sessions as well as increasing lean muscle tissue at a greater rate, therefore improving your resting metabolism.

Target ALL your abs
So often we focus only on the desired ‘six-pack’. Targeting all three of these muscle groups – rectus abdominis, internal and external obliques, transverse abdominis – is crucial when it comes to sculpting your abs.

Stress less
In addition to other detrimental effects on our immune systems, stress can play a part in weight gain – particularly in the storing of belly fat. Be sure to get plenty of rest as well, as inadequate sleep increases cortisol levels and reduces leptin, a hormone that signals fullness, leaving you storing fat and hungry.

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