It looks like we have a lot of importance placed on flat bellies. Daily we see ads that promise to help us to “get a flat tummy”, or “Get sculpted abs”. What the advertisements don’t say is that abdominal fat is not only repulsive, but also hazardous to your health.
A number of studies have found a link between belly fat and high blood pressure, high cholesterol, heart disease and type 2 diabetes. Measure your mid-section to find out if you have a dangerous level of abdominal fat. For optimal health men should have a waist size 40 inches and women should have a waist size less than 35 inches.
Here are some proven techniques that will help you get a flat tummy and reduce dangerous abdominal fat:
Move More, Eat Right
Exercise should not be limited to being in a gym. You can burn calories while participating in activities that you enjoy. For instance, gardening can burn a few hundred calories in an hour. Team sports such as soccer burn even more. Swimming is also a big fat-burner while also being fun. You can also take walks on nature trails or do volunteer work.
To kick start your fat burning metabolism you can try cardio exercise. If you can find an activity you enjoy, and be persistent, you will drop pounds in the long run. To keep from getting bored and burn the most calories, it’s a good idea to change your routine.
There are many exercise options to help you get a flat tummy. A study done by The American Council on Exercise found several exercises that targeted the abs most efficiently. They found that supine bicycle, captain’s chair leg lifts and vertical leg crunches worked the abs better than any other exercise. Twisting crunches and exercise ball crunches were also found to be effective. Try the exercises several times a week to obtain a flat tummy and reduce your mid-section. Searching on the Internet will give you detailed tutorials for each exercise.
Certain foods can help you get a flat tummy as well. Sweet carbohydrates contribute to belly fat accumulation, but foods high in protein and fiber are helpful in trimming down. Look for the diet program consists mainly of complex carbohydrates, protein and lean sources of unsaturated fats. South Beach is a well-known example, and similar diets in recent years have emerged.
Learn To Relax
Would you believe that you can get a flat tummy by relaxing? This is possible with the help of yoga. Yoga has a dual effect on the belly. Firstly, it reduces stress which leads to an increase in weight. Weight gain brought on by stress often results in excessive abdominal fat. When you reduce your weight, you can flatten your tummy reducing your risk of many diseases.
Yoga also tones the abdominal muscles. A yoga routine should include supine posture and other positions that give the abdominal muscles a workout. You can find yoga DVDs in your local library or do a search for free video tutorials online. You will be able to tell immediately if a specific position is effective on the mid-section. You’ll get a flat tummy faster by putting together your own routine using the most effective poses.
It takes a bit of effort to firm your tummy – but the results are definitely worth it.