To tell the truth, there are just two ways to get a flat stomach. Now of course, there is also the essential element of motivation, but this is part of succeeding with any kind of exercise regimen.
One of the two ways to get a flat stomach is by engaging in regular exercise. The other is to eat a healthy diet. Motivation is the key which makes it all happen of course, since you’ll have to get up and start being active if you’re serious about getting into better shape.
Exercise
To help flatten your stomach and bring out those upper, middle and lower abdominals you must perform a number of muscle-specific exercises to strengthen and build them up.
– Decline Board Crunches – Being by lying on the board, hands behind your head and feet elevated. Lift your upper body, curling it towards your knees while crunching your abdominal muscles. While doing this exercise, make sure that only your lower back and posterior are actually resting on the bench. Hold this position for two counts and repeat for 3 sets of 50 repetitions.
– Compound Crunches – Start off by lying on your back on a mat. Raise your knees and keep your hands clasped behind your neck. Perform crunches, first lifting your left elbow towards your right knee and then switching to the right elbow towards the left knee. As you move your elbows, move your knees as well, using your abs to do most of the work. Perform three sets of fifty reps each.
– Incline Board – This is the same exercise as you would do on a decline board, but with your head elevated; the exercise works your abdominal muscles differently.
– Roman Chair Sit-Ups – Do three sets of 10 slow sit-ups each while using a Roman Chair which supports only your legs.
– Roman Chair Back Raises – Using a position opposite of that for Roman Chair sit-ups, lower your head down towards the floor, followed by lifting your upper body, at the same time contracting the muscles of your lower back. Perform three sets of ten reps each.
– Leg Raises – Lie back on a mat with your arms at your sides. Lift your legs up to about 2 feet off of the floor, with your legs held straight. Hold this position for a five count, then lower your legs. Do three sets of 20 reps.
– Compound Leg Raises – In a supine position on the mat with your arms at your sides and keeping your legs straight, elevate your feet about two feet off the floor. Separate your feet until they are three feet apart and hold for a five count, bring them back together, lower and repeat for 20 reps. Perform three sets.
Diet
Diet is the second of the truly effective ways to get a flat stomach. Regular exercise builds and tones your abs, but eating the right kind of diet helps you lose the fat underneath the skin around your midsection and makes your ab muscles visible.
Your diet should include high quality proteins and complex carbs, a moderate amount of healthy fats and plenty of fiber. Overall, protein should make up about 25% of your calories, carbohydrates 40% and fats and fiber the rest of your caloric intake.
– Steer clear of simple carbohydrates, especially refined flours and sugars as well as artificial sweeteners – Reduce your alcohol and caffeine intake – Take appropriate dietary supplements such as protein powder, either mixed with raw milk or with water, desiccated liver tablets, kelp tablets, Lipo3 Compound (lipotropic amino acids) and include wheat germ oil in your diet
Get motivated by thinking of how good you’re going to look in a swimsuit and how many looks you’ll get with your new, trim physique.
In conclusion, there are really just these two ways to get a flat stomach: regular exercise and a good diet. If you can stick with both, then you’ll start to see the difference pretty quickly.
If you would like to learn more about effective Ways To get A Flat Stomach and download a free report revealing the 7 secrets to your ideal body, visit www.wholelifegym.com