Get a Flat Tummy in 7 Days with our expert-approved diet and exercise tips, and say goodbye to bloating and hello to a slimmer, healthier you!
I’ve decided to put an end to all of those excuses and laziness. With a few changes, you’ll notice a lot within days. You should try as much as is needed to achieve the silhouette you desire so desperately. Picture the wedding, the dress you want to wear or the toned six pack that everyone will salivate at on the gathering. A flat tummy is all you need. Right? True to be told, with a few efforts here and there, I am sure you will be able to do it in a reasonable amount of time.
1. The Best Circuit Training For Burning Body Fat
If you want to build muscle while burning fat, then incorporating circuit training is a great option. If you do circuit exercises three times a week, this will allow you to strengthen your body whilst burning a good amount of calories. A typical session should include full-body exercises like lunges, push-ups, and pull-ups, all of which will be performed in a set of 15. Do one minute of jumping ropes after each of them to ensure your heart rate doesn’t go down. Combining these workouts can burn somewhere between 500 to 600 calories per session, and It contributes in reducing the overall body fat including that around the tummy as well.
2. Achieving The Flat Tummy Look Through Ab Exercises
To achieve the look of a flat tummy, incorporating exercises in targeting your abdomen is a must. This allows your core to be targeted at least three times a week. Great options to target your tummy include crunches, leg raises, and planks. For crunches and leg raises, perform three sets of 20 repetitions. Start off with 30 to 60 seconds of being in the plank pushup position resting on your elbows, and then aim to do four sets of this. This will strengthen your tummy muscles and also assist in engrossing the rest of your body into a very strong and central core.
3. Healthy Diet for Flat Stomach
What goes in the mouth is one of the most important factors that help in losing belly fats. Try eating a lot of nutrient dense and natural food such as fresh fruits, vegetables, whole grain cereals, legumes, fish meat chicken or even tofu and low fat milk products. The more of these foods you eat the more you will get satisfied while your body’s nutrient requirements are met. Most European and American countries, people consume high amount of processed food that is full of unhealthy fat, sugar and sodium which not only BLOATS them but also makes them accumulate belly baby fats.
4. If You Want to Get Rid of Water Weight, Lower Your Sodium Intake
If there is much salt in your food, you can experience water retention, resulting to an increased volume of fat in the belly. To avoid excessive belly bulge, it would be a fantastic option to lower your sodium intake by réduction mouthing canned soups, processed foods, and salty snacks, and other preservatives. Replace them with more herbs and spices. Not only will this prevent you from freezing, but you will feel lighter and better in your clothes.
5. Stay Hydrated to Eliminate Toxins and Prevent Accumulation of Heat
Taking plenty of fluids is one of the most straightforward and effective methods for combating bloating and achieving a leaner belly. Toxins and waste accumulation in your system can contribute to bloating and poor digestion. Make sure that you take 8 glasses daily. You may also take herbal teas with anti-oxidants or eat vegetables and fruits to help your body stay hydrated and maintain a shiny, toned skin and trim waist line.
6. Cut Down Alcohol for A Smoother and Less Full Appearance
While it may help uplift your mood, alcohol can cause bloating as well as swelling around the belly, making it difficult to achieve that flat stomach. You should probably skip alcohol over this week if you wish to feel great in your ensemble. Also, alcohol promotion, that adding weight to your diet and slowing down metabolism. Thus it is best avoided if you want to get sideways as soon as possible.
7. Stress Management for Weight Reduction around Abdomen
Chronic stress is harmful to one’s mental state and also implements changes such as accumulation of abdominal girt. Cortisol is a stress hormone that is produced during stress, which might in turn increase the accumulation of fat in the stomach region. Engage in stress management practices which include deep breathing exercises, doing some yoga and even going for walks. Having control over your stress will ultimately lead to avoiding stress which in turn helps you remain focused on your goals for toning your tummy.
Other Workouts Apart from the Above mentioned Core Exercises for the Reduction of Abdomen Fat
The core exercises as discussed above can be augmented with other better moves due to which the burning of belly fat will be better. These will also assist in toning and lengthening your waistline.
The bear crawl is a complex multi-joint action that does target quite a number of muscles. This exercise starts off while one’s hands and knees are on the ground. The hands should be placed under the shoulder joints while the knees remain beneath the hips. Now gently raise the knees a little upwards then alternately raise the opposite face and body exterior forward. During this workout, the internal abdominal muscles are recruited as well as the individual’s coordination and balance is tested.
Bicycle crunches can be good for strengthening your lower abs and obliques muscles. Start off by lying on your back with your left knee bent at a 90-degree angle. Reach forward with your right elbow so it touches your left knee and extend your right leg. Once you’ve completed that, go again on the other side. This exercise is very beneficial in tightening the abdominal muscles and burning belly fat.
To work your core, start off by getting into a position where your back is lying on the mat, your knees’re bent with your feet planted strongly on the floor. Now, place your hands in a way that is behind your neck to avoid any strain while performing the exercise. While exhaling, lift your torso towards your knees and lower yourself back after a few seconds of the position. This exercise will work your upper abdominals and assist in building a stronger midsection.
Flutter kicks exercises lower abdominal in a very simple way. To do this exercise lie down on your back and with your arms placed flat on your side. Place your thumbs under your hip bones for support and lift your legs while keeping them straight. Thrust your legs up and down while having your back flat against the floor. This exercise will enable you to develop your core and decrease lower abdominal fat as well.
A more advanced variation is V-Ups which works the entire abdomen as well, including the upper and lower abs. You should lie on your back while extending your legs and placing your arms behind your head. Raise your legs while attempting to pull yourself up such that you can reach the knees with your hands. This contraction moves and works out the entirety of your core muscles and is one of the most useful exercises for those who want to get a flat abs．
Through circuit training, regular exercise of the abs and adhering to proper eating habits, it is possible to get a flat the tummy in one week. But just remember that it needs patience, stick to this routine, watch what you eat, and have your eyes on the prize. Soon you will be looking good in a form fitting dress, or a saree, with a flat and shaped stomach, perfect for showing off, and the best part is that you did all the hard work on yourself.
All Images are AI Generated only for Reference Purpose
