Want A Flat Tummy, Read This To The End
Too many of us have had the experience of our jeans feeling uncomfortably tight at the waistband. There’s no getting away from the fact that an expanding waistline is unsightly, uncomfortable and unhealthy. To make matters worse, it’s also difficult to get rid of. Hence, losing your tummy fat becomes your top priority.
Tips for a flat tummy
Cardio: These exercises will heat your core temperature and improve blood circulation, both of which will aid in gaining a flat stomach. Strive for at least 30 minutes a day, but include one to two days of rest each week.
Interval cardio training: Try exercises such as alternating between sprinting and brisk-walking. You can try sprinting for as long as you can. When you become too tired, walk. When you feel that you have caught your breath, sprint again. Do these alternations for 20 minutes at a time.
Plyometrics: Plyometrics are exercises that require an abundance of power. They combine cardio with strength-training. Some great plyometric exercises you can do at home include:
- Changed jumping jacks. Start standing, then jump up with hands and feet spread apart, creating an “X” in the air with your body, then land back in the standing position.
- Squat-thrust push-ups. Start in push-up position, do one push-up, then push off with your feet and pull your knees up to your chest so your feet land between your hands (still on the ground in push-up position), then jump as high as you can, arms overhead. Squat back down with your hands on the floor, then jump back to push-up position again.
Abdominal exercises: Crunches work the upper abdomen, leg raises work the lower abdomen, and side bends work the obliques. About 15 to 25 repetitions each day should be sufficient. If you can do more than that, try adding weights to your routine. Doing crunches will only build muscle underneath your existing belly fat, but will not burn the fat directly.
The common sense approach is the easiest with finding diet solutions for a flat tummy. A balanced diet, that includes lean protein in the form of chicken and fat derived from nuts, seeds and fish and fiber from whole grains, fruits, vegetables and sprouts is the best way to do so. Consuming plenty of fluids and fiber is the best way to get a flat tummy, says nutritionist Rina Baliga of Gold’s Gym. “Drink 8-10 glasses of water a day to stay hydrated, prevent bloating and ensure proper digestion,” she adds.
Fitness guru Vinod Khanna says that one common mistake people make with diet is eating till they are full. Instead, eat smaller portions and divide your meals into six meals a day. “This will augment your metabolic rate,” he says, thus also smoldering calories faster.