One of Madequa's objectives for the summer is to show off the abdomen as flat as possible, within our conditions and characteristics, of course!
Achieve it with some practical advice and 3 exercise routines that some professionals give us with the aim of toning and smoothing the abdomen.
It is not a secret that the best formula to achieve a flat stomach is a healthy diet and regular exercise , but there are different ways to achieve it and direct our diet and exercise to achieve the perfect abdomen .
We give you some keys to direct your efforts towards success and have a toned stomach:
Balance
Getting a flat stomach is not the same as starving yourself or living in the gym as belly fat reduction is based on a combination of healthy eating and effective exercise.
Make sure you eat enough food to maintain your body without experiencing hormonal imbalances; Eating too little (less than 1,200 calories a day) reduces the amount of the fat-burning hormone leptin , thus delaying weight loss. On the other hand, if you are working out without changing your diet, you can already spend so much time in the gym that you won't get great results…you must find a balance between diet and exercise to optimize fat loss.
The posture
Carrying out strengthening and posture correction exercises will help you doubly when it comes to toning your belly. Having a good posture helps you appear to look slimmer and more balanced, and performing a postural correction routine will strengthen your abdominal muscles and help you tone your abdomen.
Burn calories
Abdominal exercises will help you define your muscles, but you should not forget cardio to lose weight in general. If you want quick results, try high-intensity interval training. It has been proven to be one of the best ways to fight belly fat.
there is no stress
Having too much stress can lead to higher levels of the stress hormone, or cortisol, in your body, which can increase the amount of fat stored around your belly. Take a few minutes each day to relax and learn how to lower cortisol levels in your body.
oatmeal breakfasts
The most advisable foods to eat during the weight loss stage are those rich in fiber and those that help reduce swelling. You can swap your normal breakfast for a bowl of oatmeal with blueberries, so the fiber in the oats will help with digestion, while the antioxidants in the blueberries can help you lose belly fat. There is a lot of information about which foods are ideal for losing abdominal fat and essential for a fitness diet.
drinks that purify
Not only the food you eat can help you in the process of getting a toned abdomen, the drinks are also important. Drinking a glass of lemon water every morning, for example, will help introduce alkaline minerals into your body that will help you burn fat and detoxify the intestinal system. In addition to lemon water, you can drink green tea or natural green vegetable juices for the same purifying effect.
Do not eat foods that bloat
As you progress through your training plan, be sure to avoid foods that cause bloating, such as broccoli, cabbage, beans, squash, or other dairy products.
Full Body Exercises
Don't waste time focusing only on crunches, as they only tone one muscle group and aggravate poor posture, especially if you spend the rest of the day sitting down. Focus on doing exercises that involve the whole body, such as compound exercises, because you save time by working multiple parts of the body including the abdomen and you will be working in an optimal posture so that the abdomen can develop without involving back problems.
Works all parts of the abdomen
The fact of only performing one type of abdominal exercise in your routine, or some very similar ones, can cause you to be wasting time and poor results...abdominal work should consist of exercising all abdominal layers , not only the top that can be seen. The inner muscles help make your abdomen look slimmer from within, so make sure you work all of your abdominal muscles by including a diverse variety of exercises in your routine.
And the Michelins…..
If your belly and waist have a little more fat, there are some tricks to accentuate the process. First of all, totally avoid trans fats from foods that are part of your diet and follow it very strictly. While you're focused on the abs, don't forget to do back exercises like the Superman or Side Crunches if the problem is at the waist.
Eat foods with monounsaturated fatty acids
Foods high in monounsaturated fatty acids burn fat, especially the belly variety. So include foods such as avocados, almonds, olive oil or pistachios in your diet to keep your stomach full while you burn fat.
Yoga
Y og can help you tone your abdomen while giving your muscles a good stretch .
A healthy diet
Salt, foods with added sugar, and fats can cause bloating, while fruits, fresh vegetables, and grains do just the opposite. Pay attention to the products you buy and get used to fresh products. It is best to talk to a dietitian to advise you according to your needs, and remember that eating healthy does not mean not eating.
Quantities and Servings
Even if you've already been working on your abs, no one is going to see definite results if you have a few extra pounds covering it up, use a well-defined portioning method that helps you not eat more than you need and helps you lose weight.
use weights
Adding hand weights or dumbbells when doing the abdominal exercises will increase the difficulty and therefore engage the abdominal muscles more in order to perform the movements. So add weights whenever you can, both in the hands and some anklets with weights when you work the lower abdomen.
Work the Balance
Another way to challenge your body and activate your abs is to do workouts that play on instability. By having to maintain an upright position to be able to perform the entire exercise correctly, you will activate the center of your body involving your abs.
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