FLAT ABS

How to get a flat stomach

"I want a flat stomach and even if it kills me, and I'm going get a flat stomach soon". Most women would love to have a flat stomach but 'getting a flat stomach' is really not easy considering I've tried them all. The methods of 'how to keep a flat stomach' over an extended period of time is even more difficult, so I devised my own. 

I initially heard that it's possible to get a 'flat stomach in 3 days' but after trying it on several occasions and not succeeding,  I gave up because it is impossible, seriously I've been there and done that. I've even seen adverts and heard promises of a 'flat stomach in a week' but even that is wishful thinking. However, a 'flat stomach in a month' is doable and I'm going to tell you how but I need you to bare with me. 

The first rule of a flat stomach is to get your mindset right because without that, I'm sorry to say, you've already lost the battle of the bulge. Just look at my initial statement, viz I want a flat stomach and even if it kills me, I'm going get a flat stomach soon. That's what I'm talking about. Be positive and assertive in your intentions and desires to 'get a flat stomach fast', only then is it even possible.

Flat stomach workouts

Stomach Crunches are by far the best exercises for a flat stomach and there is no need for any exercise equipment. Pull-in that stomach,  is exercise for a flat stomach that also beats most other exercises. Having said that, let me reassure you  these flat stomach exercises are very different from the crunches you have in mind, because you do them in bed in the morning before you even can even think of jumping into a shower. So here goes...

Flat stomach exercises for women and men

When you wake-up, open your bedroom windows as wide as possible, so that the morning fresh air can rush in. Remove you pillows, cast the sheet and duvet aside, get back onto your bed and lay flat on you back with your arms  straightened on either side.  Turn your attention to you stomach and pull it in as much as possible. Then interlock your fingers and place your hands on your stomach so that you can feel your stomach muscles work. Take a few deep breaths and breath out slowly and be conscious of your chest expanding making  sure with your hands that your stomach doesn't expand and pulled in at all times. 

The idea is to breath with your chest and not your stomach. Do this fore at least 3 minutes. Now lift your head and shoulders off the bed, about the pillows thickness, but leave your heels on the bed. With your hands feel your stomach muscles contracting and count to 20 then lay back onto your bed. Repeat this 20 times if you can. The flat stomach rule is, don't overdo it because as of tomorrow you need to increase them at the rate of 3 extra per day, everyday forward.

Tips to a flat stomach

Come to terms with your shape and your weight and accept yourself. Admit that your  waistline isn't ideal but make a firm intention that you will do whatever it takes to loose those extra grams, pounds or kilograms - starting right now!  Repeat this declaration to yourself often until you are committed and in believe that you will follow it through. Repeat it when you see food, repeat it when you smell food. Repeat it just for the hell of it because what the mind can conceive the body will achieve. 

How to have a flat stomach is best achieved through your own consciousness. Be constantly aware of your posture. Keep you spine erect as much as possible, whilst walking, standing and sitting, especially whilst driving a car or sitting in a bus or train. Breath with your chest whilst keeping the spine erect and pull-in that stomach. Never sit with an arched back and slumped shoulders because this actually limits you air intake  and deprives you of oxygen, the oxygen needed by your 'flat lower stomach' muscles to strengthen and burn away the fat.

Diet for flat stomach

"You are what you eat"; and "Garbage in garbage out", are two adages that sums up the diet for a flat stomach. You have to constantly watch what you eat and more particularly how much you eat. No snacking between meals, stick to natural foods and steer clear of processed foods, take-out and fast foods. Steer clear of carbonated cool drinks and fizzy drinks.  Instead, drink a glass of water before a meal and one while you eat and a glass of water after you eat. This ensures that your food for flat stomach is substantially reduced. Reduce your fruit juices intake rather eat you fruit don't drink it.

FLAT BELLY

Dudes and dudettes, here's my explanation on the easiest ways to achieve a flat belly for women after childbirth, and how it differs from reducing a beer belly for men. While the basic principles of achieving a flat belly —healthy eating, regular exercise and patience  — apply to both women after childbirth and men with beer bellies, the specific approaches may vary based on individual factors such as hormonal changes, metabolism and lifestyle habits as well as due to the unique physiological changes that occur in each gender. 

However, it's important to consult with a healthcare professional before starting any new diet or exercise regimen, especially after childbirth or if you have underlying health conditions.

Flat stomach

For Women After Childbirth:

Postpartum Exercises:
Incorporate exercises that target the abdominal muscles, such as pelvic tilts, gentle crunches, planks, and pelvic floor exercises (Kegels). Start with low-impact exercises and gradually increase intensity as your body heals.

Healthy Eating:
Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Breastfeeding mothers should ensure they are consuming enough calories to support milk production while still making nutritious food choices.

Patience and Time:
Understand that it takes time for the body to recover after childbirth. Be patient with yourself and avoid putting pressure on achieving rapid weight loss. Allow your body the time it needs to heal and adjust.

For Men with Beer Bellies:

Healthy Diet: Reduce your intake of refined carbohydrates, sugary foods and beverages, and alcohol, which contribute to abdominal fat accumulation. Focus on eating a balanced diet that includes plenty of vegetables, lean proteins, and healthy fats.

Regular Exercise: Incorporate both cardiovascular exercise and strength training into your routine. Cardiovascular exercise helps burn calories and reduce overall body fat, while strength training helps build muscle mass, which can increase metabolism and aid in fat loss.

Limit Alcohol Consumption: 
Beer bellies are often associated with excessive alcohol consumption. Cut back on alcohol intake or opt for lower-calorie options to reduce the empty calories and excess sugar associated with alcohol.

Stay Consistent: 
Consistency is key to achieving and maintaining a flat belly. Make exercise and healthy eating habits a regular part of your lifestyle rather than relying on short-term fixes. Stick to your plan consistently and be patient. Achieving a flatter belly takes time and dedication, so stay committed to your healthy eating and exercise routine.

For both Men and Women:

Healthy Eating:
Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary snacks, and excessive sodium, which can contribute to bloating and abdominal fat.

Hydration:
Drink plenty of water throughout the day to stay hydrated and help flush out toxins. Limit sugary drinks and alcohol, as they can contribute to bloating and water retention.

Portion Control:
Pay attention to portion sizes and avoid overeating. Eating smaller, more frequent meals can help keep your metabolism steady and prevent bloating.

Cardiovascular Exercise:
Incorporate regular cardio workouts such as brisk walking, jogging, cycling, or swimming to burn calories and reduce overall body fat, including abdominal fat.

Strength Training:
Include strength training exercises targeting the abdominal muscles, such as crunches, planks, leg raises, Russian twists, and bicycle crunches. These exercises help tone and strengthen the core, leading to a tighter and flatter stomach.

Core Stability:
Focus on exercises that improve core stability, such as yoga, Pilates, and stability ball exercises. These activities engage the deeper abdominal muscles, helping to create a firmer and more defined midsection.

By following my flat belly plan and incorporating these lifestyle changes, you can work towards achieving a flatter belly (tummy) and a more toned midsection. Remember to listen to your body, stay consistent, and celebrate your progress along the way!