Bathing suit season is almost here and the goal is to have a flat and toned tummy just in time for that. But doing crunches and abandoning your favorite food is no fun at all. A sculpted abdomen can be easily achieved by making small tweaks in your lifestyle.
1. Do catch-up walks
Instead of meeting your friends at your favorite local bar or hanging out for afternoon coffee, why done you ask them for a walk-and-talk session instead. Get your friends motivated to get fit while you grow closer together.
2. Do a roll-up to banish the muffin top
Lie on the floor facing up, extend your legs and put your arms overhead. Pull your abs in, lift your arms, and roll your head and shoulders over your legs. With your heels on the floor, reach your feet and slowly roll back down. Do these 5 to 8 times for about 5-6 times a week.
3. Do cardio exercises
Cardio exercises are the most effective in burning deep, visceral fat in your belly. In fact, it burns 67% more calories than doing resistance training.
4. Do the Spiderman climber
Start with the plank position with both your arms and legs extended. Put your hands beneath your shoulders and flex your feet. Bring your left leg to the side and your knee to your left elbow. Pause and return to start position. Do the same to the other side.
5. Keep off the fat with fiber
Consuming 10 grams of fiber carries off about 4% of fat from your body. This is equivalent to eating 2 apples, 1 artichoke, or 2 cups of broccoli – so load up!
6. Order first
When out for a girl’s night out, make a habit of ordering first. Studies show that women with normal weight are more likely to mimic a thin woman’s eating habit than one who was obese. Maybe this will also help keep your friends on track to getting their summer belly.
7. Do the windshield wiper
Lie down facing up with arms on the side and legs bent at 90 degrees. Slowly lower your legs to the left as far as you can while keeping your shoulders on the floor. Pause and return to start and do the other side.
8. Spring clean
Cleaning your house is a great way to tighten your abdominal muscles. For example, the back-and-forth motion done while vacuuming will exercise your tummy.
9. Cut back on pretzels
Salt makes you retain fluid and this creates a puffy appearance and adds extra water weight.
10. Do the boat move
The boat move will help target deep ab muscles. Lying face up on a mat, put your arms straight over your chest. Lift your upper body while at the same time raising your legs so that you are balancing off your butt, with your knees bent. Roll back down and lower your legs. Paus e and repeat.
11. Add avocadoes to your diet
Avocadoes are rich in MUFAs (monounsaturated fatty acids) that keeps sugar spikes under control.
12. Play catch
Get into a crunch position then have someone throw you a ball, first to your right and then to your left so that you will twist to try to reach it.
13. Skip the soft drinks
The bubbles from all the carbonated drinks you take goes directly to your belly, so skip sodas as much as you can.
14. Skip drinkies
Just like soda, taking a glass of wine with your meals may be the reason why your jeans are getting tighter.
15. Paddle through to a flat belly
Kayaking is a great ab workout. The paddling motion requires your abs to twist and crunch for a long period of time.
16.Munch on some sunflower seeds
Sunflower seeds are rich in MUFAs and B vitamins which controls inflammation. You can easily add this to your diet by sprinkling some on your salad or stir-fry dishes
17. Focus on your core while walking
When walking, imagine that you belly is being pulled to your spine by a magnet. This may seem uncomfortable at first but if you make a habit out of it, it will become second nature to you.
18. Eat more seafoods
Fatty fish like salmon are rich in omega-3 fatty acids which burns belly fat. Poaching will be a low-calorie alternative.
19. Load up on H2O
Drinking water will help flush the bloat that your body may be retaining due to the heat.
20. Stand when doing weights
Pumping iron while standing up will force your abs to work as it naturally helps you balance and stabilize your body.
Studies show that those who sleep at least 7 hours a night will lose twice as much fat and are likely to be less hungry than those who sleep less.
22. Play tennis
Backhands and forehands are great tin tightening the abs and strengthening your obliques
23. Add peanut butter to your diet
A serving of peanut butter is loaded with fiber, protein, and MUFAs. You can integrate this into your diet by adding peanut butter with your salad dressing.
24. Take on boxing
Aerobic kickboxing is a great fat burning workout for your belly. The high kicks and arm thrusts helps firm your abs too.
25. Sculpt your abs just by sitting
While sitting down when you drive or at work, imagine you have wet paint at the back of the chair so that you will not lean back. Keep shoulder blades down and your abs lifted.