Are you trying to give your belly a flat athletic look? Are you trying to fit your suits on your abdomen? Are you planning to choose different outfits to camouflage your belly? If the answer to all these questions is yes, then you need to flatten your abdomen. We can help you get a flat belly. All you need to do is follow the following exercise and diet tips. These tips will help you kill the fat inside your belly and make it flat like a plank. These exercises will give you a flat belly which you always wanted.
Bring A Change In Hunger Patterns
To get a flat belly, start with a change in your hunger patterns. Remember when you just had a large meal, and suddenly you see some leftover cookies, and you eat those too. And after eating those leftovers, you will feel even hungrier than before. How is that possible? Trust me, it is! The reason is that when you eat for a long time, the stretch receptors in your stomach become less sensitive. These are the receptors which are responsible for sending your brain the message that the stomach is full. These receptors become weak when you overeat all the time. Therefore, to cut the extra dosage make sure you take in more fibrous food. Eat some veggies, grains and take in some coconut. Make sure that your receptors are working fine.
Have Grapefruit In Breakfast
Have some grapefruit as soon as you get up and brush your teeth. Make sure that the first thing you have is the pink fruit. It helps with slow digestion. It makes you feel full even after eating fewer amounts. It also provides almost 64% of vitamin C which you need for the day.
Walk And Talk
Are you fond of talking to your friends and gossiping about almost everything? Well, if yes then make sure those gossips are not happening while you sit on a sofa in your home having a pizza. Instead, take a walk in the park.
Perform Some Roll-Ups
This exercise is fun and will ensure that you get a flat belly. Lie on the floor with you face upwards. Extend your legs and arms. Now lift the arms up towards the ceiling while your abs are pulled in. Now roll your head towards the feet. Do not move your feet, and do not lift up your heels. Go as far as you can with your head and shoulders. Now touch your feet with your hands. Keep this position for a while, let say 10 seconds and then roll back. Do these exercise every day at least five to eight times.
Cup-A-Soup For Flat Belly
Have a low-calorie bowl of soup once a day before lunch or dinner. It will reduce the intake of calorie by 20 percent.
Perform Some Cardio
The most effective and efficient way to burn the belly fat fast is to perform cardio. The experts at Duke University have proved that the aerobic exercise such as cardio will burn the belly fat.
Have Some Dark Chocolate
One of the compounds which burns the belly fat are the monounsaturated fatty acids or also known as MUFAs. The dark chocolate is rich in MUFAs. So, if you wish to give your taste buds a treat and the belly a kick at the fat, eat the dark chocolate (more than 70% cocoa in it). It also helps clean out the arteries. According to a study by the researchers in Denmark, dark chocolate also keeps you full.
Be The Spiderman
You know how the Spiderman climbs the walls don’t you? He puts the weight on his hands and feet. Try this exercise, get into a plank position and extend your arms and feet just like the Spidey. Once you get into position, take your left leg out while the knee towards your left elbow. Keep your body in this posture for a while and do for the right side. Repeat it 20 times at least for 30 minutes.
Fiber Is The Enemy Of Fat
Fiber burns the belly fat and also has many other health benefits. Your stomach will lose 4% fat if you eat 10 grams of fiber every day. It is not important to eat the flakes to have fiber. There are a few pleasant ways to provide fiber to your body. You will get those 10 grams of fiber if you eat two apples daily or one artichoke, or if you eat two cups of broccoli.
Order First
Make sure that you stick to a flat belly diet. If you are on a girl’s night out, do not let your friends order for you. Insist on ordering first. This way you will not only help you get a good flat belly diet but a few of friends too.
Keep Your Tummy Tight With This Move
It is called the Windshield Wiper workout. Lie down facing upwards. Now spread your arms and lift the legs upwards at a 90-degree angle. Keep the position unless you feel the tightness in your thighs. Now lower the legs towards the right side slowly keeping the legs tight. Bring back upwards once the legs touch the floor. Do this for the left side and repeat this exercise 20 times a day.
Vacuum The Home
Vacuum cleaner! Yes, cleaning the house with a vacuum is a great exercise. It makes you push back and forth keeping the tummy tight. It will not only help you keep a clean home but also tighten the abs.
Eat More Eggs
There are proteins, and then there are belly fat-fighting-proteins which are present in eggs. So, eat at least two eggs in a day. According to studies people who eat eggs for breakfast lose approximately 65 percent weight as compared to those who do not.
Gardening
Gardening is a tough task. It involves a lot of exercise such as bending, lifting, pulling, digging, etc. All these tasks engage your tummy. Gardening twists, contracts, relaxes and pulls the belly, all the necessary workouts for a flat belly.
Cut Salty Items
Pretzels are tasty but have too much salt. Salt retains the fluid which makes the belly puffier. It also increases weight. So, cut back on the pretzels and a few other salty items.
Try The Boat Move
One of the best ways to get a flat belly is to try the Boat move. Lie on the floor facing upwards with your arms right on the sides touching the body. Now that you are in position lift the upper body and the legs at the same time. Keep the balance on the butt. Reach the extreme position and hold for a while and then roll back. Do this five times and rest for at least 30 seconds between the reps.
Go Round With The Hula-Hoop
It is a fun way to get a flat belly. When you do the Hula-Hoop, make sure that you only move your midsection. Keep the upper part of the body and the lower part (the legs) stable. Now rock the hips. Do not Hula-Hoop in a circular manner, but from side to side.
Stand Straight Perfect
A straight body involves tight abs. The more straight you stand the tighter the abs get. Make sure that you practice standing tall and straight. Additionally, you can press more pressure on the abs if you lift your arms up straight.
Go Green
Burn the belly fat with MUFAs, the compound which burns belly fat is found in avocado. Eat half an avocado and you will give your body 10 grams of MUFAs). It prevents the body to store fats in the belly area.
Catch The Ball
It is easy to throw a ball in the air and catch it while you are standing, but doing the same while lying down puts the belly under pressure and stress which tightens and contracts the abs. Lie down on the floor and throw the ball in the air upwards and then try and catch it without moving the body just the arms and hands. Try this exercise at least a dozen times a day.
Skip The Soda
Say no to soda. Sodas are the worst enemies of your belly. Never have a carbonated drink on a daily basis.
Milk With Exercise
Only drinking milk will get you fat, but drinking milk and exercising at the same time will flatten the belly. Studies conducted at the McMaster University, Canada suggest that dairy items that you drink with proper exercise will lose fat from the belly.
Entire Body Workout
It is the most common activity which helps tighten the abdomen and lose belly fat. Lie face downwards. Put the weight of the body on hands and toes. Keep the body straight. Hold this position as long as possible. Now lower the entire body. Relax for a moment and get the body up again. Repeat as many times as you can.
Get Rid Of Alcohol
Know this; the wine goes straight into your belly. Every glass of wine that you have with the meal raises the fat in the belly.
Go Underwater
Swimming is one of the most tiring exercises which activate muscles of the entire body. It is an excellent flat-belly exercise. The natural twist during the swimming enables the muscles in the abdominal area to work hard.
Paddling The Belly
One of the best workouts which burns the belly fat is Kayaking. It involves continuous tightening and twisting of the abs which result in a flat belly.
Put The Pressure On Elbow
Lie on your left side so that the upper part of the body weight is on your elbow and hands. Make sure that the elbow is directly under the shoulder parallel to the body. Now putting the pressure on the elbow and the arm, lift the rest of the body. When in air, keep this position for as long as you can. Then relax for some time and repeat for the right side.
Lighten Your Belly With Sunflower
Vitamin B and the monounsaturated fatty acids are necessary for a flat belly, and the sunflower is full of both these compounds. Eat two tablespoons of sunflower seeds every day.
