Tempting as the adverts that promise fabulous abs are, in reality there’s no miracle solution. Fitness and nutrition experts say it’s down to three key things: posture, exercise, and eating methodology.
Poor posture is a primaryreasonfor making your tummy look much fatter than it actually is. So make sure to stand tall and don’t bend your spine, keep your shoulders back and keep your chest upand you will see that the abs pull themselves in. For a better body posture while you stand, make sure to align your ears along with your shoulders, your shoulders with your hips, hips with your knees and knees with your ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt hanging on a simple hook. Draw your navel all the way back to your spine and keep your body weight balanced on the heels and balls of your feet.
- Entire body exercise
It’s not all about doing 500 sit ups a day. To get flatter abs you require a mixture of exercises. Cardio work is scratch as you could have great muscle strength and center abs but, with a heavy layer of fat incredible, who’d know it? So work on getting to the privilege weight first by shedding excess pounds. Attempt high energy aerobic exercise for this, running and circuits are good for boosting your heart rate and burning that fat.
- Pilates, yoga and gym classes – like body balance – are essential because the focus is on your center; so you use those abs but also you are using your arms and legs, back muscles and gluteal muscles as well. Pilates helps in developing the top layer of abdominal muscle as well as the internal and external obliques and the transversus abdominis. As per popular belief, it’s all about control and using the right method.” Crunches, leg lifts and sit-ups are all good providing they are done slowly and appropriately.
- The crunch – Lie on your back with your knees curved and your hands behind your ears. Slowly smash up bringing your shoulder blades off the ground. 12-15 repetitions work the upper section of your abs.
- The plank – Start on your hands and knees and come up into a push-up plank position, balancing on hands (or elbows) and toes (or knees). With your wrists under your shoulders, keep your spine straight and make sure to keep the abs muscles tight. Hold the position and breathe out for 10 seconds, exhaling to tighten the abs and draw the navel to the spine.
- The leg let – Lie down, twist the abdominal area, chest over ribs, with your hands behind your head.
- The seated rotations – While sitting up, twistyour knees and your legs together and keep your arms across the chest or in front of you. Tuck the tailbone and move back slightly as you alternate, rotating the spine right and left.