We all want a toned and beautiful tummy. Although it may seem impossible, almost anyone can get it with enough determination and hard work. To get a toned stomach, you must burn fat and commit to a series of exercises specifically for the stomach. If you want to know the secret to having six pack abs, follow these steps.
Step
Part 1 of 3: Burn Fat
Step 1. Eat well
Before you start thinking about toning your stomach, you must first get rid of the fat that is above your stomach. One of the most important ways to do this is to ensure that you maintain a healthy diet. You don't have to count calories, but you should focus on eating healthy three times a day and reducing the fatty foods you eat. Here's how to do it:.
- Replace the high-fat and sugary foods you eat, such as fast food, ice cream, or butter foods, with healthy foods, such as frozen yogurt, grilled chicken, and fruit.
- If you can't burn enough fat by eating three healthy meals a day, try eating 4-5 smaller meals a day to speed up your metabolism.
- Don't skip meals. This will make you feel unbalanced and you will be less likely to binge eat later.
- Reduce your alcohol intake. Alcohol slows down your metabolism and makes it harder for you to burn fat.
Step 2. Do cardiovascular exercises
Another important part when it comes to getting rid of belly fat is doing regular cardiovascular exercise. Anything that speeds up your heart rate and gives you a workout will shed your belly fat. This doesn't mean you have to run every day-if you don't like running, you can try walking, dancing, biking, or swimming.
- You can also go for a brisk walk over long distances, climb stairs, go hiking, or even do circuit training at the gym in your city.
- The hula hoop or jump rope is another great way to do a cardiovascular workout.
- Jumping jacks are another great way to get your heart rate up.
Step 3. Dance
Dancing is not only fun and a great way to spend time with your friends or significant other, but it can also burn a lot of calories when you move your body. You'll have so much fun dancing that you won't even notice you're burning fat. Here are some ways to dance:
- Take a salsa class. You will burn fat by moving your hips in no time.
- Take a Zumba class. Zumba is a fast full-body workout that's guaranteed to make you lose a few pounds.
- Go dance in a club. Have fun dancing with your friends. You won't even realize you've been dancing for an hour because you'll be doing it so happily.
Part 2 of 3: Strengthening the Middle Body
Step 1. Learn to breathe
Even if you don't have time to practice, you can give your abs a little exercise by breathing. Place your hands on your stomach and feel your muscles tighten. Make sure not to inhale or exhale too much air-breathing should still be done easily and quietly.
You can also improve your breathing by meditating
Step 2. Maintain good posture
Even something as simple as maintaining a good posture will help strengthen your midsection. While this alone won't give you a toned stomach, every bit of activity will help. Be sure to check your posture from time to time, whether you're sitting on the bus or at your desk.
Step 3. Do power yoga
Yoga is a fantastic way to strengthen your midsection while burning fat. Yoga improves your breathing and provides you with exercises that strengthen your entire body, especially the midsection, which is key to doing various yoga poses. Take a yoga class two or three times a week and you will see the difference in your body and stomach.
- Vinyasa, a yoga cycle consisting of three poses used to rejuvenate the body between each pose, can work your midsection great. An hour-long yoga class can contain at least twenty or thirty Vinyasa, and you will feel the difference.
- Many power yoga classes even include specific abdominal exercises in their practice, such as the bicycle.
Part 3 of 3: Train Your Abs
Step 1. Design your abs workout routine
You can do the exercises in the comfort of your home with just a mat and a medicine ball. You should start working out your abs for only 20-25 minutes twice a week, and increase your workout to three times a week. When you start your exercise series, remember that quality is better than quantity, and that you should do each exercise only 2 or 3 times for a set of 15-20 repetitions per workout.
If you plan to do other exercises in your workout routine, work your abs first. If you are adding abdominal exercises to your daily workout routine, do the abdominal exercises first. You'll get the most out of your workout if you're not exhausted from doing other exercises
Step 2. Stretch well
Stretched muscles create a slimmer and longer torso, which results in better results. It's important to stretch before you engage in any form of exercise to prevent injury or cramping, relax your muscles, and to get the most out of your workout. Below are some great stretches you can try for your back, stomach and arms:
- Stretch your back and abs with some yoga poses. Start with some simple yoga poses, such as camel pose, bow pose, or cobra pose.
- You can also stand up and touch your toes.
- Stretch on a medicine ball as you would a backbend to feel a deep stretch in your stomach.
- If you can do a backbend or bridge, this is another great way to stretch your abs and back.
Step 3. Do sit-ups with your feet in the air
Cross your arms in front of your chest and lift your legs close together. Then lift your head, then lift your shoulders toward the knee you are bending. Hold this position and lower your back toward the floor. Do a series of 10 or 20 sit-ups before you rest. Repeat three to five times.
You can also try regular sit ups, or variations of a variety of different sit ups
Step 4. Do a reverse crunch
Lie on the floor and place your knees together at a 90-degree angle. Place your hands at your sides, or behind your head if you feel particularly strong. Contract your abs to lift your hips toward your ribs. Be careful not to use your leg muscles here-you should only use your abs.
- Exhale as you contract your muscles and inhale as you lower your legs.
- Do 20 reverse crunches three sets at a time.
Step 5. Do a bent-elbow plank
Lie on your stomach with your elbows in line with your shoulders. Lift your body resting on your toes and arms. Contract your abs and keep your back straight. Hold this pose for at least 5 seconds-ideally you'll be able to hold this pose for 90 seconds without resting.
- For an added challenge, drop one hip toward the floor. Hold for a moment, then return to the basic plank position. Repeat with the other hip. This can also be done with an exercise ball-put the ball under your feet before you go into the plank position. Then, use controlled movements to keep the ball under your feet.
- You shouldn't do more than three bent-elbow planks in an abdominal workout session or you'll feel a lot of pain. You can do three planks in a row after you rest for each session, or do this exercise at the beginning and end of your workout.
Step 6. Do the bicycle
Lie on your back and bend your knees 90 degrees. Place your hands behind your head. Lift your upper back off the floor. Extend your left leg and lift your right knee toward your chest. Keep your arms in position and your upper back on the floor.
- Rotate your body with each movement. Make sure that every moment is very well controlled-you shouldn't move your hips.
- Once you find your rhythm, you will feel that your feet are really like pedaling a bicycle in the air.
- Bike for a minute at a time before taking a break. Repeat 2 or 3 times.
Step 7. Do the high knee exercise
Stand in place with your arms by your sides and your back straight. Then place your hands on your hips as you lift your right knee without changing your posture. Lower your left knee and raise your right knee.
- Lift your right and left knees alternately ten times each. Then take a break and do two more sets.
- Keep your abs tight and your spine straight.
Step 8. Perform a knee tuck with a stability ball (exercise ball)
Sit on the ball with your feet in front of you and your feet flat on the floor. Place your hands on the ball for support. Then, lean back slightly from your hips, not your upper back. Lift and extend your right leg at the same time. Pull your knees toward your chest as you pull your torso forward away from your hips.
- Do the same in reverse to return to the starting position. Repeat with left leg.
- Do one set of twenty knee tucks at a time before resting. Repeat 2 or 3 times.
Step 9. Rest
Just like any other muscle, your abs need time to recover between each workout. Over-training your abs won't give your abs time to rebuild muscle, and you're less likely to get the results you want.
Step 10. Don't be discouraged if you don't get the results you want
The older you are, the harder it is to get six pack abs. Women also need a long time to get six pack abs, because their bodies store more fat than men's bodies. Men also tend to lose weight faster with the same amount of exercise.
Don't obsess over the idea of a six pack-just practice to get a firmer abs and you'll feel great
Tips
- Do not give up. Once you stop, it's hard to get back on track.
- Make sure to drink plenty of fluids. Staying hydrated will help you to lose weight. Remember, caffeine can make you dehydrated. If you want to drink coffee, make sure to drink extra water to compensate.
- Don't be discouraged when you step on the scales, and your weight is bigger than before. You want a toned stomach, right? Muscle is heavier than fat.
- Don't expect quick results. It may take at least up to six weeks for you to see definite results.
- Another good exercise is to sit on a low bench. Put your feet under something to hold your feet up. Then lean back. Now do sit ups 10-20 times.
- A quick little exercise you can do anywhere is to straighten your body while tightening your abs. Do this as long as possible then breathe as long as you want and do this exercise wherever you are. This is very helpful.
