Wednesday, April 27, 2011

Flat Bellies

Well It's that time again....
Everyone starts thinking about swim suit season
and looking for ways to get muscle definition, and flat tummies...

So here are some of my flat belly tips!

Back in 2010 I told you about a German Study that found that

The first 10 minutes of jogging specifically targets visceral fat

Visceral fat is the realllly dangerous type of fat that surrounds your organs...
It contributes to chubby bellies, and makes your organs run less efficiently...

So its really important to reduce this type of fat....
(it typically starts to decrease the fastest after you start exercising... but be patient.. you might not see results right away)

So Step 1
add cardio to your routine.. try to do 3-4 times a week of at least 30 minutes

Step 2
add full core exercise to your regime... instead of just targeting your abs

The Plank
1.Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest.

2.Prop yourself up to form a bridge using your toes and forearms.

3.Maintain a flat back and do not allow your hips to sag towards the ground and don't stick your butt in the air.
-hold for as long as you can focusing on keeping your abs tight and your hips up.. start with 10-15 seconds and work up to 3 minutes
T- Stabilizer
Get into a push up position
(a). Shift your weight to your left hand and rotate your body, raising your right arm into the air so that your arms and torso form a T
(b). Hold for one or two seconds, then return to start. That's one rep.
-do as any as you can in 1 minute
Nose-to-Knee Crunch
Get in plank position with your hands shoulder-width apart on a stability ball
(A). Draw your right knee toward your chest
(B). Hold for 1 second, then return to plank position. That's 1 rep.
-do 2 sets of 12-15 reps
Oblique chair lift
Lie on your back with hands resting lightly behind your head, feet on the seat of a low chair or the edge of your couch, knees bent 90 degrees.
Keeping shoulders flat on the ground and knees together, drop knees to the right.
Then pull your bellybutton in and up and lift shoulder blades off the floor, twisting the left shoulder across your body toward your right hipbone.
 Lower to the starting position. That’s one rep;
do 15 reps, then switch sides and repeat.
-do 2 sets of 15 reps on each side.

Step 3
Watch your diet.
Reducing sodium intake will reduce bloating and water retention
Women's Health Magazine has a 1500 Calorie meal plan you can find here
Eat foods that fill you up and keep you feeling full for longer...
Fibre:oatmeal, whole grain bread and pasta, fruit and vegetables,
Protein:use whey protein in your shakes, eggs, beans and legumes, lean meat and fish
Fat: yes you read that right... fat - good fats.  mono and poly unsaturated fats will keep you feeling full
Avocados, olive oil, almonds,

1 comment:

Ashley Lane Hamlin said...

Def adding some of these. Already added the plank. Hate that thing, but it's good for me. :)

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