3 tips and tricks to get a flat stomach
Obtaining a flat stomach is not always easy. Indeed, this part of the human body is among the most difficult to melt. If you want to lose belly fat, try our tips and tricks! Here you will discover methods to achieve your goal. As a prerequisite, you will only need yourself.
Practice stomach vacuuming!
Sport is an effective slimming ally. Very demanding, it requires willpower as well as physical endurance. Stomach vacuum is a completely different matter. This bodybuilding exercise is based on yoga and pilates. Appeared for many years, but popularized recently, it was put forward by bodybuilder Franck Zane. Its popularity has skyrocketed since YouTubers and sports coaches talk about it in their videos. This exercise mainly involves two muscles: the rectus abdominis and the transverse muscle. Its advantage lies above all in its softness, which rhymes with anti-stress. You will be able to assimilate the principles quite easily:
- inspiration ;
- slow exhalation while contracting the perineum;
- tummy tuck in as much as possible;
- blocking of breathing;
- relaxation.
You can try all three variations and choose the one that makes you comfortable: on your knee, facing the ground and on your back. The latter can be done by lying down or bending your legs with your feet flat. The stomach vacuum is safe for the perineum and other organs.
It is recommended to start with 5 sets of 20 seconds. If you want effectiveness, do a daily session of 15 to 20 minutes. Coupled with a healthy diet, stomach vacuum can cause you to lose several centimeters from your waistline in three weeks.
Do the plank!
The plank, commonly called core, is a static bodyweight exercise. It is used to sculpt your abs. The main advantage of the board remains its simplicity while strengthening the abdominal strap. It is ideal for beginners and experienced athletes alike. The principle is to maintain a straight position facing the ground. Lean on your bent forearms and the tips of your feet. Inhale while contracting your glutes and abdominals. During the exhalation, pull your stomach in as much as possible.
To start, do a series of three cores for 30 seconds with a break of 1 minute. Make sure you adopt the correct position by facing a mirror. Gradually increase your time and vary the postures to use other muscles: side plank, knee plank, inverted bridge, etc.
To ensure the effectiveness of the plank, do three sessions per week. This regularity will help you achieve your goals.
Eat healthily and efficiently!
When it comes to food, focus on lean proteins and fiber. These help prevent abdominal bloating and eliminate fat. You have a wide choice: dried or fresh fruits, legumes, soya, whole grains, etc. For proteins, select those that you want: poultry, white fish, eggs, dairy products, seafood, etc.
So what is the best food for a flat stomach? The answer is very simple: the lawyer. This fruit, rich in monounsaturated fatty acids, helps distribute belly fat. As a bonus, it contains a lot of fiber.
Also, hydration is important. The recommended daily amount of fluid is 1.5 liters. Don't complicate your life looking for your ideal drink, opt for the most convenient and effective: still water. If you want to vary the flavor of your liquid, have green tea, kombucha, kefir or lemon juice.
You should avoid specific foods as part of your flat stomach diet. First of all, ban anything that swells the abdomen: carbonated drinks, sugars and refined products. These foods are devoid of fiber and unbalance the intestinal flora. Also no more processed products: palm oil, corn syrup, glucose syrup or hydrogenated fats. So do you think that eating vegetables is the solution to having a flat stomach? You are right, but be careful with cruciferous and raw vegetables! They are difficult to digest and cause abdominal bloating. Therefore, limit cauliflowers, white cabbages, broccoli, Brussels sprouts and red cabbages.
