Tuesday, July 11, 2017

How To Flatten Your Abs in 2 Weeks at Home

Super-trim and flat abs are many dieters’ dream – but how do you achieve them?

The answer is simple.

In conjunction with the foolproof weight loss food plan, you need to do some toning exercises to transform your body.

How To Flatten Your Abs in 2 Weeks at Home

Remember to do these in the evening for 20 minutes, once every three days (between your thigh and butt workouts).

Here’s how to flatten those abs:

The Plank

This abs workout doesn't require much movement, but it packs a punch.

For this ab workout routine you will start on your stomach. Again, you can use a mat for comfort.

Bring yourself up so you are resting on your forearms. Position your elbows underneath your shoulders. Place your palms flat against the ground. Once in position bring the rest of your body up as if you were doing a push up.

Hold this position for 10 seconds, building on the time as your body allows. You'll want to build up to 30 seconds or challenge yourself for the full minute. Keep good form and bring your naval in towards your spine for the best results.

Abdominal Hold

Now sit tall on the edge of the chair with your hands on the edge of the seat and your fingers pointing to your knees.

Tighten your abs and bring your toes 2 to 4 inches off the floor and lift your body off of the chair. Hold for as long as you can, shoot for 5 to 10 seconds.

Lower yourself down and repeat. Continue this exercise for 1 minute.

Beginners can keep one foot on the ground for additional support.

Navel Pull-In

Kneel on the floor in front of a chair with your knees hip-width apart.

Bend forward at your waist and place your elbows on the chair.

Breathe in and exhale, slowly contracting your navel in toward your spine. Pull your navel in and hold for 5 to 10 seconds.

Do as many reps as you can each time, building up to 10 reps.

Superman Raises

Get on all fours, aligning your knees under your hips and hands under your shoulders.

Lift your right arm to shoulder height and your left leg to hip height, hold for two counts. Reach forward with your fingers and back with your heel.

Repeat this exercise on the opposite side. Do 20 reps, alternating sides.

To burn a few more calories, touch your opposite elbow to your knee as you pull your arm and leg in.

Leg Lifts

Sit up with your back straight on the floor, with your legs stretched out and your toes pointing towards the ceiling.

Slowly raise each leg as high as you can, pulling in your abdominal muscles, then lower it. Raise and lower the alternate leg. Repeat the set of raises 20 times.

Rest for 20 seconds… then repeat all of the exercises until the 17 minutes is up.

Next Steps

Don’t forget, you will not do these exercises again for two days, because you will be working on your legs and butt, so put plenty of energy into it.

There are also a few little tips you can use to help perfect your abs faster and more effectively, so read on…

5 Secrets to Flatter Abs!

The exercise that you will do, both cardio and toning, will take care of giving you a much better body. The food will certain help you shed the pounds. But what about those little tips that go beyond diet and exercise?

Here are few extra secrets for flatter abs:

1. Don’t eat late at night – This doesn’t just mean takeaway pizza, don’t eat any meals, however healthy, after 8pm.

This is because the body will find the late-night calories much harder to burn off and is more likely to hold onto the excess energy in the form of fat.
Guess where?

That’s right, all around your waist.

Don’t risk more belly fat, only eat before 8pm and try to drink just water and herbal tea after this time too.

2. Keep on drinking lots of water – Most people suffer from dehydration on a daily basis, but have no idea why they feel sluggish and find the excess weight hard to shift.

Remember, we are 60% water. We need to keep ourselves constantly topped up in order to be able to enjoy peak health and lose maximum weight.

3. Don’t skip your snack – Always eat a light healthy snack in the afternoon. There is a great reason for this and it revolves around insulin.

A healthy snack boosts your metabolism and balances out your blood sugar. When you keep your blood sugar lower you keep your insulin levels lower.

Insulin needs to be kept low, because it is what tells your body to store fat around your waist. If you eat every 3 or 4 hours, you avoid the great peaks and troughs in your blood sugar levels, which are detrimental to your health.

4. Chew well – Digestion begins long before you swallow. Chew your food properly, until it is ground into a paste in your mouth.

That way all the right enzymes can work on the food and start to break it down. If you do not chew your food properly, you are likely to suffer from indigestion and bloating, which work against you when you are trying to lose weight.

5. Laugh a lot! – This is the most fun tip ever. The diet really will take care of the food side of shifting the weight for you, but this is one of the enjoyable little lifestyle changes that can really help.

Laughing – deep, spontaneous ‘belly laughs’ - are just that; they work your belly muscles.

You don’t have to spend all day rolling around laughing at jokes (as if you had the time). However, being happy will actually help you to lose weight and studies have shown that feeling down causes people to eat more and exercise less effectively – so keep on laughing!

That’s your abs sorted, if you just stick to the plan. Now it is time to take a look at your butt…
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