You are not alone if you do abdominal exercises to get a stronger core and a flatter stomach. Both novice and elite athletes love ab exercises. To achieve a flat stomach and well-defined abs, you need to do more than crunches. You need to also reduce the layer that covers your abs.
- There’s more to flat abs than crunches
Crunches only tones the abs. The fat layer on top of your abs cannot be removed by crunches. The only way to get rid of the body fat would be to perform vigorous aerobic exercises like skiing or running for at least 30 minutes, 3-4 days a week. Exercises like these are essential, not an option, because they increase your metabolism, which in turn causes your body to burn all the stored energy. Weight training helps increase the metabolic rate of the body. - Crunches are just one form of ab exercise
You need to perform a series exercises from different angles that will work the abs muscles (rectus abdominis, obliques). Three “Places Of Motion” are available. You work on the sagittal plan when you bend forward. You can also target the frontal plan by bending to one side. You can also target the transverse plane by twisting your torso. The basic crunch works your muscles in only one plane of movement – the sagittal. This is why you could do it forever and still only see a small amount of results. Don’t stop doing crunches. Include moves that target the other angles, and you’ll see your abs become much more toned. - Mixing it up is a Must
You should still vary your exercises every few weeks, even if you have a great workout. If you continue to do the same exercise routine, your body will become more efficient. You’ll use less energy, burn fewer calories and not get optimal results. Researchers have found that muscles can adapt to as little as four or five workouts.
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It’s not necessary to create a new routine in order to keep your muscle engaged. Small tweaks are enough. Instead of doing crunches with your hands near your ears, extend your arms out in front of your body. Or, do oblique turns instead of on the floor.
Once you become stronger, it’s fun to exercise while holding a dumbbell or a ball that is weighted. You should use enough weight to limit your reps to 15-20 at a given time.
- Beer Belly is a Real Thing
Every alcoholic beverage can increase the size of your belly for one simple reason: alcohol is high in calories. Each gram contains seven calories, which is almost twice the amount as most carbohydrates and proteins. As with other foods that are high in calories. It encourages weight increase.
There’s evidence that beer may lead to more belly fat than any other type of alcohol. Researchers at the University of North Carolina at Chap 1 Hill discovered that beer drinkers have the highest hip-to-waist ratio, followed by those who choose liquor. Wine drinkers have the slimmest waistlines.
- Running is great, but watch out for “Runner’s Pooch”.
In a typical run, the weight of your body rests about 80% on either one leg or the other. Your stomach muscles, and especially your lower abdominals, must be contracted to maintain balance. These muscles also hold your torso upright (which is two-thirds of your total body weight). Running also burns calories – from 490 to 1103 per hour depending on your speed.
Running can cause an imbalance known as excessive anterior Pelvic Tilt. The condition is more common among women. It occurs when your back and hips are so tight, your spine forms a C-shape, causing the belly to tilt forward. This condition makes your stomach appear larger than it is.
Stretching these areas for five minutes is the best way to loosen hip flexors. Standing with your right foot back and your left foot forward, your feet should be about two feet apart. Gently tilt your pelvis towards the front. Hold the stretch for thirty seconds. Repeat with alternate legs. To loosen your lower back, lie on your stomach with legs outstretched and arms at the sides. Rest your left hand on your right knee, bend your right leg and place your foot down on the floor. Slowly lower your right knee as far to the left as possible while twisting your torso towards the right. Hold for 30 seconds. Repeat with the other leg.
- You can age proof your Abs
After the age of 30, we all experience a metabolic slowdown. We gain an average of half a pound per year. Why? We continue to consume the same amount of calories but burn fewer. Women’s hips, thighs and the belly of men are the most common places to store fat. In late 30s, fluctuating estrogen and progesterone levels in a woman’s body cause her to store more fat around her midsection.
- The Temporary Tummy is Produced by PMS
One week before the woman’s period, her body begins producing more progesterone. This hormone makes her retain fluids, a natural reaction that is designed to prepare her body for pregnancy. That’s why it appears around her midsection. Once the body realizes that it is not pregnant, and her period begins, progesterone drops and the excess fluid is released via urine.
According to studies, high progesterone can negatively impact a woman’s mood as well as her body-image. So, not only will you feel bloated but you may also look bloated. This is the ultimate double-whammy. exercise and watching what you eat will help you to feel better until hormone levels are back in balance.
- It Could Be Gas
There’s no doubt that fat and poor abdominal tone aren’t responsible for a protruding stomach. Beans, fruits, and vegetables are all rich in complex sugars that your body cannot digest. These sugars can cause intestinal gas in many people. This can make your stomach bloated for up to 24 hrs after eating them. What is the solution? In order to prevent distention, you should monitor your diet and reduce foods that cause bloating. The bulge will disappear in about a week and you’ll still reap the benefits of eating these foods. Gas X and Eno Salts are available over the counter. Gas can be caused by lactose intolerance or excess carbonation in colas.
The way you eat also matters. If you eat too quickly and insufficiently, air can be swallowed, causing it to accumulate in your digestive system, which will affect stomach size. This is especially true for women who eat constantly on the move. Slowly chew your food and eat slowly.
- Stress Can Show Up on Your Belly
Stress can cause your body to store extra fat around your abdomen. The study at Yale University showed that the women who had the most chronic anxiety also had the largest waistlines. Researchers believe that excessive amounts of cortisol, the stress hormone, cause your body to increase your waistline because these fat cells have more cortisol receptors than any other cell in your body. Reduce cortisol-inducing activities such as smoking and drinking, or lack of sleep. Exercise, classical music, breathing deeply, and a good laugh can also lower the levels of this hormone. - The Smartest Way to Suck It In is To Take it All in
Holding in your stomach looks like cheating but it actually works the transverse abdominalis muscle, located deep in your lower spine, which can improve your look.
This muscle works as a weight belt to support your lower back, and keep your pelvis in alignment. It eliminates any posture issues that could be making you slouch or appear a lot bigger than you are. This is one of the only exercises that you can do throughout the day. While you can’t do crunches while at work, you can tighten your abdominal muscles anywhere. Pranayam is another relatively simple and effective method of tightening abdominal muscles. “The deep abdominal breath exercise works the abs without any physical effort:. Other benefits include better concentration, stronger lungs and good breathing technique.
