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Archive for the ‘Flat Stomach’ Category
If you are looking for additional ways to get a flat stomach and add intensity to your workout, look no further! In fact, not only will you be working on a flat stomach, you will also be working on your balance. For instance, grab a stability ball and do some basic crunches. Not so bad, now add intensity by closing your eyes. It gives you a completely different perspective and encourages more abdominal muscle contraction to remain stable and balanced on the ball.
Another exercise that can work on a flat stomach is working on the biceps. Yeah, it sounds crazy, but this is how it can be done. Stand tall and work on biceps curls. While you are doing them, lift one leg off the floor. You have movement, therefore, you have to contract your abdominal muscles so you can balance yourself. Do another set of biceps curls, and lift the other leg while standing. This is a multi-tasking exercise working biceps and abdominals. I always like working out more efficiently. This one will do it.
Getting a flat stomach is not always easy, but incorporating exercises that force your abdominals to contract more will help your balance and get faster results!
Over the weekend I was approached by yet another person asking me how they can get a flat stomach and get rid of their abdominal “excess”. I then proceeded by showing them several different abdominal exercises they could perform. They included the basic crunch, but illustrating how to bring the ribs and hips together, the bicycle, and even some abdominal exercises seated in a chair.
After this quick illustration, I explained, that the best way to achieve a flat stomach is watching calories and activity. There has to be a deficit in calories and an increase in activity. Experts persist with their prescription of at least 30 minutes of cardio exercises most days of the week.
I hate to be repetitive about this but it is what it is. It will take more energy on your part to obtain a flat stomach of your own!
We have briefly talked about muscle imbalances in the past. I mentioned that when I was working chest really hard, I would wake up during the night with extreme shoulder pain. I then found out, that I was overtraining my chest, and neglecting my back. Once I started working my upper back ( trapezius, rhomboids) my shoulder pain subsided.
One of the biggest muscle imbalances most people make is the abdominals and the lower back. Now, since we will start shedding our clothes, you’ll probably concentrate more on achieving a flat stomach. I’m finding most people work their abs really hard, but neglect working the lower part of your back, the erector spinae, and back extensors. This imbalance can cause low back pain and lead to back injuries.
So the moral of the story for today, is to maintain muscle balance. When you work hard for a flat stomach, you have to off set the imbalance by working the low back and strengthen those muscles. Tomorrow, I’ll offer some really good low back exercises for you to accomplish that goal.
Yesterday, I mentioned we would talk about good form when it comes to the basic abdominal crunch for a flat stomach. As promised, here are a couple of things to remember.
The one and most important thing: Keep the low back into the mat!!! We all have a tendency to arch the back. As soon as that arch takes place you release the abdominals. Think of it this way, when you are laying on your back and you crunch up, concentrate on bringing the ribs to meet the hips. The low back automatically sinks into the mat. Plus you get a little more bang, by tilting the hips up, you are working the full range of the abs.
A second thing to remember: Don’t pull on your head! With our hands behind our head there is a tendency to pull the head up to ease the crunch. This is incredibly bad for the cervical spine. Instead, gently/lightly place your finger tips by your ears and lift.
Another thing to concentrate on is: Keep a fist distance between the chin and chest! Place one of your fists under your chin to get a feel for where that distance is. Or get an
orange, place it under your chin and do a crunch that way.
Finally, I see some folks who want to make the abdominal crunch harder, by lengthening the levers. They have both arms extended over head, which is fine except, they use their arms as momentum to help lift the upper body off the floor. This is called Angular Momentum. You are transferring the real work your abs should be doing, to the swinging the arms. Instead, control the upper body from your abs as you lift with arms extended.
Always remember, GOOD FORM IS EVERYTHING for all exercises, even for a flat stomach!
There are certain foods you can eat that will promote a weight loss diet and help to flatten your stomach. First of all, there is no magic pill for weight loss and it is a matter of calories in have to be less than calories out! With that said, there are foods in a weight loss diet that can help you reduce your caloric intake and also blast some belly fat. Here are a few of those foods:
- Salmon- is full of wonderful Omega 3 fatty acids, and protein. It helps stabilize your blood sugar levels to prohibit excess production of insulin. The controlled bloosd sugar level helps control belly fat. The protein builds muscle that you may lose during a weight loss diet.
- Apples- are a high fiber food. Each apple could contain 4-5 grams of fiber. The antioxidants help control excess production of insulin. With the stabilization of insulin production, apples can help your weight loss diet and reduce excess belly fat.
- Lentils- are another stomach flattening food. Lentils have a high amount of protein, which takes longer to digest making you feel fuller longer. There is a ton of water soluble fiber which also stabilizes blood sugar levels and offsets insulin production helping to reduce belly fat.
- Yogurt- helps to keep you feeling fuller longer with the combination of carbohydrates, protein and fat. It helps to keep sugar levels consistent. Studies show that 61% of people on a weight loss diet who did not include yogurt did not lose as much weight compared to 81% of people who did include yogurt in their weight loss diet.
- Parmesan Cheese- is full of flavor and is also a lower fat cheese. People sprinkle parmesan on their food are less likely to gain weight overtime.
- Chiles- ooooo-eeeee… HOT!!! Inreases your metabolism and helps you burn extra calories for 20 minutes after you eat due to the thermogenic effect. Also when you eat spicy food you tend to eat it more slowly, giving your brain time to let you know when you are full.
There are other foods that are good in a weight loss diet including, but not limited to: blueberries, steak, avacado, sardines, eggs, spinach, oats, almonds, pomegranates, wheat pasta and olive oil. These foods either have a high amount of protein to help maintain muscle during weight loss or are full of fiber and antioxidants.
Did you also notice a common theme from the foods listed above? The more stabilized your glycemic index is at controlling your insulin production, the flatter the stomach becomes. Your weight loss diet is smart eating! Include the major ingredients in your diet like, protein, carbs, dairy, fiber and fat. Stay away from refined sugars and processed food and you’ll be losing weight and belly fat at the same time!