FLAT STOMACH EXERCISES FOR A FLAT TUMMY

FLAT TUMMY WORKOUTS

Share on Twitter
Share on TumblrSubmit to StumbleUponhttp://flattummyworkouts.com/wp-content/uploads/2012/02/tummy-11-200x200.pngDigg ThisSubmit to redditShare via email

 

These flat tummy workouts were designed to be easy with little or no equipment, yet still being effective and targeting your tummy, building lean muscle tissue. Experts now agree that you must build lean muscle tissue to help shed fat throughout your body, especially in your stomach area.  These flat tummy workouts is focused mainly on resistant training exercises and will address all four abdomen areas. This workout will not just workout your abdomen but will help energize your metabolism.

Flat tummy workouts should be done in the morning

Why? It’s most important for your tummy, when you workout in the morning, your more likely to feel good thorughout the day. You feel more energized and stronger and less stressed. Just remember, stress contributes to tummy fat. Also, when you workout in the morning you are more likely to handle deadlines, responsibilities and other hassles creating less stress again. Research backs this up. A study at the University of Leeds in England, researchers discovered that women who worked out in the morning reported less stress and greater feelings of contentment for the rest of the day than those who didn’t workout in the morning.

When you do your flat tummy workouts, your sending a signal to your pituitary gland to release endorphines, your body’s feel good and good mood chemicals. The more endorphines you have in your bloodstream, the better you feel. So naturally doing your workout in the morning is more beneficial and you can deal with stress better. Plus, often times people want to do another workout in the afternoon or evening because they are energetic and feel good.

Doing your flat tummy workouts in the morning will create muscle faster. Resisting levels of testosterone, the body’s primary muscle building hormone, are the highest in the morning. This suggests the muscle building is at it’s peak in the morning. That’s not all, Workouts in the morning helps you to shed fat faster than any other time of the day. You boost your metabolism when its normally the slowest so it will burn more calories when you do your flat tummy workouts in the morning. So please try to do your workouts in the morning, but if you just can’t , don’t quit just do them later in the day when you can.

Flat tummy tips to get the best out of your workout

  • Exhale as you contract your abs- Exhaling when you contract any muscle will help you unleash an extra bit of internal strength to perform the movement. Exhaling is important for ab moves. It will help activate your ab muscle and if you inhale on the contraction, you risk outwardly shaping your belly muscles. You will still develop muscles but the muscles will be shaped in the wrong position, and this happens. Tip: Many people will contract their muscles in and hold it through the exercise, which is easier.
  • Go slowly- Don’t rush through your flat tummy workouts. Take each move slow and focus your attention on quality and not quantity. Research shows you will get more muscle fibers if you move slowly. This will make your workouts more efficient. You will also ensure proper form if you take your time.
  • Always maintain a straight spine- Your spine should always be straight and long. This will help protect your neck and lower back. Many people think their spine is straight but it’s not. Stand against a wall and your spine, shoulders and rib cage should be against the wall. This is a proper straight spine.

Do your flat tummy workouts 3 times a week

This doesn’t sound hard at all and it makes the workout much more accommodating. Here’s the reason, It’s important for your body to rest, your muscles need a minimum of 48 hours of rest between resistant workouts in order to repair themselves and grow. The resting phase is when the magic actually occurs. If you don’t allow your muscles to rest, they will become weak. Do your workouts every other day; Monday, Wednesday and Friday or other days that works for you but do it in the same sequence.

FLAT TUMMY WORKOUTS

These  are workouts for each 1 day that you will do for 3 days a week. Alternating your workouts is good because you don’t want your muscles to get immune to the workout and stop performing, it’s muscle confusion by alternating the exercises frequently which is the most effective. These flat tummy workouts should not take you more than 10 minutes a day, and remember to do them 3 times a week. It’s also essential to have a good low fat diet in place. It is necessary in order to reduce the tummy fat intake. See flat tummy foodsand flat tummy diet recipes to help you with the foods to eat.

Below are flat tummy workouts that will get you started and put you on a good workout routine, after about a month or sooner, begin to introduce new exercises to your workouts. For additional flat tummy workouts that you can do look here. Good Luck!



DAY 1

THE SEATED VACUUM

This is very similar to the standard vacuum, but you are sitting in a chair.

  1. Sit in a sturdy chair with your feet flat on the ground, back straight. Exhale completely, and suck your navel back towards the spine as far as you can go. Hold for 2-4 seconds.
  2. Inhale as you reverse the exercise, but this time making you belly round as possible. Continue exhaling and inhaling slowly for 1 minute.

THE CAPTAINS CHAIR

  1. Remain seated after the seated vacuum, sit straight with a long spine. Hold the edge of your chair with both hands.
  2. Exhale as you slowly bring your knees to your chest, trying not to arch your back is key. Hold for 2-4 seconds then slowly lower as you inhale. Repeat for 1 minute.
THE SEATED CROSSOVER
  1. Remain seated with your feet flat on the floor and spine straight. Put your arms straight on you your sides so you look like a T, then bend your arms 90 degrees, bringing your elbows in line with your chest and your fingers pointing straight up.
  2. Exhale as you bring your right elbow and and your left knee together toward one another, inhale as you bring your elbow and knee back to the starting position. repeat with your left elbow and right knee, alternating. Do this for 1 minute.

THE PLANK

  1. On the floor, get on all fours.
  2. Get into a push up position, with your body completely straight and arms straight and hold for 1 minute
  3. When you are finished with all four exercises, repeat all the moves again for 1 minute each starting with the seated vacuum

 

DAY 2

THE SIDE PLANK

  1. Just like the plank, the side plank you do on your side. Get on all fours, then rotate your body so you are on your side, with one arm completely straight, holding you up and the other arm in front of your for balance. Your legs should be straight on the side.
  2. Hold this position for 1 minute, then switch sides.

 

FLAT LIFTS

  1. Lie on your back with your knees bent flat on the floor. Rest your arms at your sides.
  2. Exhale and tighten your abs as you lift and extend both legs, creating a 45 degree angle between your legs and the floor. (Your feet should be about 3-4 feet from the floor) Keep your back straight and don’t let your back arch.
  3. Lower your legs to the floor and repeat doing the exercise for 1 minute.
THE VACUUM
  1. On the floor, get on all fours with spine straight. Exhale releasing all the air out and bring your navel in back towards your spine as far as you can. Hold 2-4 seconds, then exhale and expand your belly as much as it will expand. Continue to alternate for 1 minute.
THE  TWIST CRUNCH
  1. Laying on your back, straight on the floor and your knees bent.
  2. Lift your head about 5 inches off the floor with hands behind your head
  3. Bring you right arm and your left knee together, then bring back to starting position then rotate to your left elbow and you right knee. Then back to starting position. Do this for 1 minute then go back to the plank and repeat the workout again.
Day 3
THE WINDMILL
  1.  Stand with your feet shoulder-width apart, and place your hands on your hips.
  2. Then bend, twisting so your right fingers touch or almost touch your left toes, stand back up to starting position then twist so your left fingers touch or almost touch your right toes. Repeat this for 1 minute.

 

THE BICYCLE

 

  1. Lay on your back on the floor and place your hands behind your head, lightly supporting it with your hands.
  2. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
  3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
  4. Switch sides, bringing the left elbow towards the right knee.
  5. Continue alternating sides in a pedaling motion for 1 minute.
STANDING TWIST
  1. Using a 2 pound weight, stand straight with straight spine.
  2. Holding the weight with both hands in front of your chest with bent arms, slowly twist your upper body only, keeping feet firmly grounded, all the way to  the right then return to the middle, then twist towards the left. Repeat for 1 minute.
WALL HOLD
  1. Stand with your feet directly under your hips and your head, shoulders and back against a wall. Slowly walk your feet forward as you bend your knees, sliding downward along the wall as far as you can go without bringing your knees past your ankles or your buttocks below your knees. Hold for 1 minute as your breathe normally. (You should look like your sitting on a chair against the wall)
Remember after doing your flat tummy workouts and you stop feeling resistance, increase the reps, or switch to a new exercise.

 

 

Comments are closed.