Summer is fast approaching and us women are looking to flatten our tummy before we strip down to our bikini’s! Yes I am one of them, so I have been doing research to Tighten my extra skin and flatten my tummy in record time!
#1 Tip: Improve your Posture: “If you slouch, your stomach pooch” says a fitness gooroo, Ellen Barrett
Poor posture is hug for many people, you should be walking with your heart in front of your shoulders, not your ears! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls and heels.
“With your shoulders back and chest up, the abs pull themselves in,” Barrett tells WebMD. “Your energy level improves when you have good posture. Your lung capacity is better. You’re open and more awake.”
#2 Tip: Don’t think abs= floor crunches
When most people think “I need to strengthen my core.” They relate that to being on the floor doing 1000 crunches when in reality they should be thinking WHOLE BODY EXERCISES! “If we could spot reduce, our jaws would be hollow,” Barrett says. “We probably work the jaw muscle in talking and eating more than any other, and none of us have hollow jaws.”
Pilates is huge for this, but so are many of our Beachbody programs! One that I have loved for my tummy is Insanity– you are on the floor in planks and up running and jumping but always reminded to keep your core tight because those ab muscles help you in your performance!
Work your core in 3-D, hitting the sides, back, and middle,” Liz Neporent suggests.
Plank: Start on your hands and knees and come up into a push-up plank position, balancing on hands (or elbows) and toes (or knees). Align wrists under shoulders; keep your back straight and the abs and glutes tight (to keep the back from sagging). Hold the position and breathe out for 10 seconds, exhaling to tighten the abs and draw the navel to the spine.
Leg Lowers: Lying supine, curl the upper body, chest over ribs, with your hands behind your head. Lift the legs up with knees bent at 90 degrees, knees over hips, ankles level with knees. Keeping the hips down, slowly lower the legs toward the floor without changing the bend in the knees, then lift them back up.
Seated Rotations: Sitting up, bend knees and legs together and place arms across the chest or in front of you. Tuck the tailbone and roll back slightly as you alternate rotating the spine right and left.
#3 Tip: Nutrition
Did you know nutrition is 80% the problem in most adults today? You will never have a 6 pack if you still have a layer of fat over top of them! So examine what you are eating, how much and when! I suggest you eat 6 small meals a day, limit your processed foods (slowly wean away and get into a CLEAN Eating Diet), also make sure you are eating a protein and complex carb at eat meal! I have sample meal plans HERE! Are you just starting out and want to cut out processed food and sugar cold turkey? Follow the Stripped Diet
*** I feel if you can follow these 3 tips you will have a flat tummy before you know it… but follow the last 3 for faster results
#4 Tip: Equipment… not necessary
Props are optional, yes when you have to balance and concentrate you are more likely going to hold your tummy in and keep your posture on key!
Ex: Stability balls, Bosu balls, bands and straps, and weights
BUT you do not need these things or any fancy membership, you can hold your core tight while walking- lifting groceries or boxes in your house- while cleaning or washing the car… be AWARE!
#5: SLOW and Consistent is KEY
This is a GOAL… There is no quick fix- it will take time for you to get in the habit, the more consistent and aware of your tightened core, the sooner you will see the results
Most people will experience set backs, roadblocks, and utter frustration along the way. Rewards come with time and consistency.
#6: Be realistic
Be realistic when you are setting your goals! Ex. Week 1 improve posture, Week 2 press play and get a full body workout in daily, week 3 get eating on track… Always be aware of what you are doing and how it will effect your body =)
I hope these tips have helped! If you have any question please feel free to message me!