Potbellies, muffin tops, and spare tires aren’t a good look and definitely not impressive in swimwear. There’s still time to get ready for summer. Creating the beach-ready version that both men and women want takes a double-edged attack. Whether it’s just a flat tummy or washboard abs, you need both diet and exercise.
It all starts in the kitchen.
When you think of great abs, you normally think of hours of leg raises, planks, and crunches. Exercising is part of it but it takes more. If a pot belly, dunlap belly, or muffin top is a problem, you have to lose weight first. Exercise will help tighten the muscles and help you lose weight, but when you lose weight, it comes off the entire body equally, not just in the spot you exercised. Focus first on losing any weight necessary by eating healthy. You need healthy fat, protein, and carbohydrates. Filling your plate with leafy greens and other vegetables can fill you up and provide fiber to help eliminate bloating.
Make sure your exercise program includes exercises for upper and lower abs and obliques.
Your abs are three distinct areas. Your obliques run along the sides of the abs. When they’re toned you have a waistline that forms the V and no spare tire hanging over. Doing side planks and twists can tone them quickly. Most ab exercises work both the upper and lower abs, but curl-ups worked the upper abs more, while the reverse crunch worked the lower abs the most. A hanging pull-up works the lower abs and a standing cable crunch works the upper abs. Doing a wide variety of ab exercises will target all three areas.
Include weights in your exercise program.
Strength training goes a long way to build abs. It offers two solutions in one type of exercise. Strength-building workouts burn tons of calories, so you’ll eliminate that layer of fat that hides those newly toned abs. It also helps build the core muscles, which includes the abs. You don’t need weights to do strength training. Bodyweight exercises will do. Planks, push-ups, pull-ups, and crunches all help build rock-hard abs.
- Cut out food with added sugar. Eating food with added sugar increases insulin levels. Higher insulin levels can pack on belly fat. Food like oatmeal provides fiber that can slow the absorption of sugar, which causes insulin to rise.
- If you don’t workout at the gym and want affordable workout equipment, resistance bands, and a stability ball are good investments. The stability ball will work all core muscles.
- Spend a few minutes every night doing planks. Keep your body straight with your feet aligned with your head. Place your forearms on the floor with your elbows bent directly beneath your shoulders. Hold your body straight with your weight on your hands and toes.
- Don’t forget to check your posture. Your posture plays a big role in whether your tummy looks flat and tight or hangs down like a deflated balloon. Work on improving your posture and building stronger core muscles.
For more information, contact us today at Wellness On A Dime Coaching