Ways to get a Flat Stomach ]]> ]]>
Two ways to get a Flat Stomach
When it comes down to it, there are really only two ways to get a flat stomach. Of course, this is when you discount motivation, which is of course an essential ingredient in any kind of fitness program.
One of the ways to get a flat stomach is through regular exercise; the second way is through proper diet. As far as motivation goes, well, nothing is going to happen until you get up and take action for your health.
To get a flat stomach and help bring more definition to your abdominal muscles, you’ll need to do some exercises which target these muscle groups to strengthen and tone them.
Decline Board Crunches – Start with your hands clasped behind your neck and your feet elevated and then lift your upper body towards your knees, using your stomach muscles to do most of the work. As you do this exercise, keep your shoulders up off of the bench; only your posterior and your lower back should be in contact with the bench. Hold for a count of two and then repeat. Do this exercise in 3 sets of 50 reps each.
Compound Crunches – Start off by lying on your back on a mat. Raise your knees and keep your hands clasped behind your neck. Perform crunches, first lifting your left elbow towards your right knee and then switching to the right elbow towards the left knee. As you move your elbows, move your knees as well, using your abs to do most of the work. Perform three sets of fifty reps each.
Incline Board – This is the same exercise as you would do on a decline board, but with your head elevated; the exercise works your abdominal muscles differently.
Roman Chair Sit-Ups – Do three sets of 10 slow sit-ups each while using a Roman Chair which supports only your legs.
Roman Chair Back Raises – Using a position opposite of that for Roman Chair sit-ups, lower your head down towards the floor, followed by lifting your upper body, at the same time contracting the muscles of your lower back. Perform three sets of ten reps each.
Leg Raises – Lying on your back on the mat, arms at your sides. Slowly lift your legs until they’re about 2 feet from the floor, keeping your legs straight throughout. Hold for a count of five, lower your legs and repeat for three sets of 20 reps each.
Compound Leg Raises – Perform these just as you would simple leg raises, but once your feet are elevated, separate your legs until your feet are about three feet apart. Hold for a five count, bring your feet together, lower your legs and repeat for three sets of 20 reps each.
The second of our ways to get a flat stomach is diet. Exercise can develop and tone your abdominal muscles, but eating a proper diet in combination with exercise is what will actually allow the results of your exercise to be seen. A good diet will let you lose the subcutaneous fat you’re carrying around your midsection and let those toned abs show.
Your diet should include high quality proteins and complex carbs, a moderate amount of healthy fats and plenty of fiber. Overall, protein should make up about 25% of your calories, carbohydrates 40% and fats and fiber the rest of your caloric intake.
Steer clear of simple carbohydrates, especially refined flours and sugars as well as artificial sweeteners. Reduce your alcohol and caffeine intake. Take appropriate dietary supplements such as protein powder, either mixed with raw milk or with water, desiccated liver tablets, kelp tablets, Lipo3 Compound (lipotropic amino acids) and include wheat germ oil in your diet
Take the initiative. If you need a little motivation, just imagine how great you’ll look on the beach and how many admiring looks you’re going to get once you get into good shape!
In conclusion, there are really just these two ways to get a flat stomach: regular exercise and a good diet. If you can stick with both, then you’ll start to see the difference pretty quickly.