Getting flat and firm stomach seems to be important for everybody nowadays. Almost daily we seen advertisements comes with the offer on “How to Get a Flat Stomach “, or “How to Get sculpted abs”. The missing point here is they failed to let us know that the belly fat is not just ugly; it is harmful to our health too.
Several scientific researches have shown the relation between belly fat and high blood pressure, high cholesterol, heart disease, and type 2 diabetes. Wanted to know if you have a dangerous level of abdominal fat? Just measure your waist! The healthy waistline for men should be below 40 inches. As for women the optimal waistline should be below 35 inches.
Down here are a few tips on how to get a flat stomach and reduce your health risk:
Move More, Eat Right
You can do exercise anywhere you want. Any activities that get you moving and enjoy doing can help to burn calories. Examples of the activities are like gardening, playing basketball, swimming or simply a long walk to anywhere you like. These activities are fun, fulfilling, and also a great fat burner too!
Any physical activity will help you burn calories and boost your metabolism. Choose the activity you like, be consistent with it, and your weight will go down very soon. Therefore variety in your routine is very important to ward off boredom and maximize the calorie burning.
Here I had found 3 suitable exercises you can do at home and require no equipment at all to help you get a flat stomach. The exercises that effectively target your abs are
- Alternating Side Planks – Builds total core strength without hurting the lower back.
- Burping Mountain Spider – This is a combination of Burpee, Mountain Climber, and Spiderman Climb. This is a total body fat burner!
- Standing Climbers – This is kind of like a ‘crunch’ but without the ‘crunch’. Great for the obliques.
You can perform these exercises 2-3 times per week to get a flat stomach and shrink your waistline. Below is the video tutorial on how to perform the exercises above:
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Food selection is very important for you to get a flat stomach, too. The unhealthy food that high in sugar and simple carbs will only store more fat around your belly. Opt for a healthier balanced diet which consists of complex carbs, lean protein sources, and unsaturated fats. Add in more fruits and vegetables to your diet are a great idea too.
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Learn to Relax
Relaxation can help you get a firm belly too! High stress level had been shown to lead to weight gain and often it contributes to more fat gain around your belly. To counter the stress you can do yoga. There is in two way yoga help in reducing belly fat. First, it teaches you to relax and reduce your stress hormone production which linked to belly fat gain. Second, yoga is able to tone up the abs muscle too. Several routines in yoga like supine poses will work the abdominal muscle effectively. You can find a yoga DVD or online tutorials for the workout routine. Select the poses that work the abs the most and you will be able to notify it when you feel the burn on your stomach.
By now you should notice that to get a firm belly it does takes some effort – but the rewards are well worth it.
P.S. Don’t forget to download the “How to 14 Pounds in 14 Days” e-book for free. You can download it at the top right side of this page. >>>