Best Exercises To Get A Flat Stomach With The Ab-mxr Workout
Best Exercises To Get A Flat Stomach
Best Exercises To Get A Flat Stomach
1. Do aerobic exercises daily at 30 minutes minimum and include 1-2 days of rest break each week. Anything that brings your heart rate up. Take up dancing, running, tae-bo, swimming,cycling and walking at a good pace.
2. To better work the entire abdominal region, vary your exercises: Crunches work the upper abdomen, leg raises work the lower abdomen, side bends work the obliques (also known as love handles). About 15 - 25 reps should be enough a day for certain exercises (but if you can do more than that, try adding a weight to your feet for the leg lifts). Sure, you can do 100 daily crunches. But if you've got a layer of fat covering up your ab work then what's the point? You need to burn the top layer of stomach fat to see the changes- Try the plyometics and cardio exercises in the section below.
3. Do cardio exercise. Cardio exercises are best as they will heat up your core temperature and improve circulation, both of which will aid you in acquiring a flat stomach. You should aim for interval cardio training, such as alternating between sprinting and power walking. You can try sprinting for as long as you can. When you become too tired, you should walk. When you feel that you've caught your breath, sprint again. Do these alterations for a total of 20 minutes at a time.
4. Include plyometrics. Plyometrics are exercises that require explosive power. They are not just cardio, but strength training as well. Some great plyometric exercises you can do at home include:
* Modified jumping jacks. Start standing, then jump up with hands and feet spread apart, creating an "X" in the air with your body, then land back in standing. Repeat as many times as you can.
* Squat-Thrust-Push-ups. Start in push-up position, do one push-up,then push off with your feet and pull your knees up to your chest so your feet land between your hands(still on the ground in push-up position), then jump as high as you can, arms over head. Then squat back down with your hands on the floor, then jump back to push up position again. Repeat; do as many as you can do well with good form.
* Cartwheels. If you don't already know how to do them, once you learn, you can do multiple cartwheels in a row. The quicker you do them the greater the plyo benefit.
5. Strength training. This will improve your muscular tone as well as increase your metabolism so you'll burn calories faster over time. Best strength training exercises (that don't require a gym or weights) include:
* Push-ups
* Pull-ups (You can do these in a park hanging from the branch of a large tree)
* Squats
* Lunges
* leg lifts
* crunches
* plankholds
* 6" hold
* flutters
* scissors
* v-ups
* L-holds from a bar
Consider some form of anaerobic exercise as well. Some simple resistance training or light weight lifting will not only help you burn fat more efficiently but tone up the rest of your body as well. The Ab workout called Ab-Mxr would be the perfect fitness equipment to use to really get a flat stomach you can be proud of.
Raising your metabolic rate is crucial. The higher your metabolic rate, the more energy (and thus fat) you'll burn even when you aren't doing anything. Try compound exercises like deadlifts with heavier weights. See "How to Do a Deadlift" for more information.
* To increase your metabolic rate, increase the frequency of your meals to 6-8 times a day. Every 2 to 3 hours, ingest a small meal. This increased frequency will put your metabolisim into overdrive. Do not overeat. For greatest effect, only eat carbohydrates before 2:00 p.m, from then on only proteins.
Your booty and your belly are unlikely partners in crime. Here's why: Over time, sitting around too much renders your glutes practically useless and causes your hip flexors-the muscles that connect your hipbones to your legs-to become stiff. This couch-potato combo tilts your pelvis forward, which increases the arch in your back and puts stress on your spine. From a cosmetic standpoint, it pushes your abdomen out, making even a relatively flat stomach bulge. That means that to lose your gut, you've got to work your butt.
The glute bridge march and hip-thigh raise will help you get a stronger behind. Combat tight hip flexors with this stretch: In a lunge position, lower yourself so your back knee is resting on the floor. Push your hips forward, keeping your back upright, until you feel a stretch in the front of the hip. Hold for 10 seconds, relax, and repeat. Switch legs. You can increase the stretch by reaching your arms over your head.
Eat flat-belly foods - You can't see ab muscles if they're buried under a layer of fat. Excavate them by following these easy dietary guidelines.
Pump up your protein intake Substituting meat, fish, dairy, and nuts for carbs can reduce the amount of fat around your middle. Researchers at McMaster University in Canada assessed the diets of 617 people and discovered that when they exchanged carbohydrates in favor of an equal amount of protein, they reduced overall belly fat.
Eliminate added sugar The average American eats about 20 teaspoons of sugar daily in the form of processed foods like soda, baked goods, breakfast cereals, fruit drinks, and even flavored yogurt. That's about 325 empty calories every day. All that sugar increases insulin production, which slows your metabolism.
Don't fear fat Research shows that diets containing more than 50 percent fat are just as effective for weight loss as those that are low in fat. "Fat is filling and adds flavor to your meals-both of which help you avoid feeling deprived, so you can stick to your diet," says Alan Aragon, M.S., a nutritionist in the Los Angeles area. Eat foods rich in monounsaturated fats, such as olives, nuts, and avocados; research has even found that it's OK to enjoy whole foods that contain saturated fat (including milk, cheese, and butter) in moderation.
Beat the bloat No matter how much ab fat you lose or muscle you tone, if you're bloated, you won't look (or feel!) your best in a bikini. Carbonated beverages, and even good-for-you foods such as beans and broccoli, can make your stomach swell. And keep your sodium intake in check: Nutritionists suggest you stay under 2,000 milligrams to avoid retaining excess water. (Most of us get closer to 5,000 a day.)
Most of us don't stress about a bit of belly fat hanging over our waistbands during the winter-after all, damage control is just a body-shaping undergarment away. But now you're headed to a place where not even Spanx can save you: the beach.
The frustrating reality is that the midsection is one of the trickiest areas to tone. That's why even women dedicated to regular exercise often can't iron out their abs. Fortunately, with expert help, we've come up with the ultimate tummy-flattening plan. Not only is it super effective, but it's likely loads easier than the agonizing ab workouts you've been putting yourself through.
Attack Your Hidden Core Muscles
Crunches target only superficial muscles, so they aren't the most efficient way to work your abs. Hard fact: To burn one pound of fat, you have to do 250,000 crunches, according to researchers at the University of Virginia. That's 100 crunches a day for seven years. Uh, no thanks.
Instead, you need to target the muscles that lie beneath the superficial ones: your transverse abdominis, multifidis, and internal obliques. Strengthening them pulls in your middle like a corset, keeping the area looking flat and toned. "Not only are these muscles weak in many women, but most of us don't have a clue about how to engage them," says celebrity trainer Valerie Waters, whose clients include Jennifer Garner and Elizabeth Berkley.
The core moves here target these "hidden" muscles. To practice engaging them, try this drill from Waters: Lie on your back and place your palms just below your navel. Exhale and allow your tummy to expand as far as you can, then focus on pulling your belly button toward your spine, drawing your abdomen toward the floor. Hold for 5 seconds. Repeat 8 to 10 times.
by: Ally Tomson
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