Abdominal muscles – A set of six muscles in the abdominal cavity. These muscles have important functions: movement and support of the torso, help with breathing, and protection of vital organs. Commonly referred to as ‘abs’.
When we talk about how to get a flat tummy, we are really talking about building up our abdomen muscles so that they are firmer and more defined.
There are two key elements that are critical to getting a flat midsection: exercise and diet. You can work out every day and not see the results you desire if you don’t eat a proper diet. Similarly, you can eat the best diet possible, but unless you are exercising regularly, you won’t achieve a flat stomach.
Combining exercise and proper diet, and sticking to it, is how to get a flat tummy.
If you want to flatten your midsection and really bring out those upper, middle and lower abdominal muscles you must perform a number of muscle-specific exercises to strengthen and build them up. These exercises target the abs, and they really provide the best results.
Decline Board Crunches
Lie on your back on a declined board with your feet elevated and your hands behind your head or neck. Curl your body up toward your knees while simultaneously contracting your abdominal (stomach) muscles. Your shoulders should be elevated and only the small of your back and posterior should touch the bench. Hold the position and count to two, and then lower your upper body back to the starting position. Your abdominal muscles should control your movement, and you should feel the strain on them throughout the entire exercise.
Do three sets of 50 repetitions each.
Compound Crunches
Lie on your back on a mat. Raise your knees and place your hands behind your head or neck. Curl your body forward, bringing your right elbow and left knee together, while contracting your abdominal muscles. Return to the starting position and repeat the exercise, this time bring your left elbow and right knee together. Alternate in this manner throughout the entire exercise.
Do three sets of 50 repetitions each.
Incline Board Crunches
Similar to the decline board crunches, except your head is at the elevated end. This exercise works your abs differently than the decline board crunches.
Roman Chair Sit-Ups
The Roman Chair is a piece of exercise equipment that holds just your legs in place. If you have access to this equipment you can do the Roman Chair sit-ups. This exercise will work your abs much better than regular sit-up.
Try to do 3 sets of 10 repetitions each.
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Diet
Remember that diet is just as important as exercise. Exercise builds the muscle and diet displays the results. Think about that. You can’t have a ring of fat around your abdomen if you want people to see your flat tummy.
Your diet should consist of the highest quality protein, complex carbohydrates, and fat. Approximately 40 percent of your calories should come from carbohydrates, 40 percent from protein and 20 percent from fat.
When choosing your foods, try to follow these guidelines:
- Avoid simple carbohydrates: Refined sugar, refined (white) flour, and starches (potatoes, etc.)
- Try to minimize your intake of caffeine and alcohol
- Drink plenty of water (six to eight cups per day)
You need to make sure you are getting enough protein each day, in order to help your muscles recover and grow. Protein powder mixed with milk or water is an excellent way to supplement your protein intake.
Initiative
The exercises are tough, and the diet can sometimes be hard to follow. However, most of us find the hardest part about how to get a flat tummy is getting motivated. Once we get started then it is easy to stick to the routine.
One way to get motivated is to think about how good you are going to look in your bathing suit. Start to plan a vacation to the beach or some exotic locale where you can show off your flat stomach.
Just remember to stay with it, and you will begin to see results very fast. That is how to get a flat tummy.
References:
- http://www.truthaboutabs.com/abs-diet-training-tips.html
- http://primehealthsolutions.org/how-to-get-ripped-abs-fast-arnolds-top-tips
- https://www.evolutionary.org/6-pack-abs-meal-plan
