Having a flat stomach when its not that time of the month is a lot easier than you think.
Many people think they have to cut all the carbs, skip meals and do 1000’s of crunches to wear a crop top..this is so not the case.
My belief is this, abs are made in the kitchen, but shaped in the gym. Depending on your body type, you might be able to show off a six pack without a lot of effort but me, it takes a LOT of work and discipline in the kitchen to get rid of that little pooch around my belly button. For me, I have to carb cycle for at least 4 weeks, skip the alcohol and cut out sugar. If I do this, plus train my abs with some weighted front crunches, obliques (never weighted) and planks, I am good to go. I have clients who just have to clean up their diets, add in those weighted crunches and work their abs in different angles and results happen. Again, this is genetics and yes you can defy genetics to a point but having a flat stomach is not genetics, its a result of diet and exercise.
Ab Workout for a Flat Stomach:
This workout works every abdominal muscle in your abdominal wall and in different ways. As much as planks are the most effective exercise you can do for total core stability, hitting the muscles at different angles really helps to shape your abdominal wall. My biggest tip is to avoid using weights when training your obliques, this will thicken the muscle and make your waist bigger versus tighter.
To do this workout, go through each movement for 30-60 seconds and move onto the next. The shorter the rest period the better!
- Half Holds: This movement is one of my favorites and is a lot more difficult than it looks. Lye flat on the ground and bring your chin to your chest while sucking in your stomach. Lift your legs and arms while holding your stomach in and breathing through your nose. Hold this position for as long as you can, I time it for 60 seconds.
- Long Bicycle: This movement targets the transverse abs and gets in deep. I love a traditional bicycle exercise but I always feel like I am not getting deep into the ab wall. Do this movement as you would a bicycle ab exercise but extend your legs and arms as far as you can. The more you lengthen the harder your abs will have to work.
- Half Toe Taps: This movement targets the lower ab area. Lye flat on the ground and bring your toes to your hands, slowly drop your legs down to about halfway and bring them back up to tap. Keep this movement quick.
- Wide Roll Ups: Place your legs into Indian style with your knees facing outwards. Lye down flat and bring your belly button in towards your spine as you roll up. Make sure to sit up straight and exhale all the way before slowly curling your spine into a C curve and rolling flat down.
- Up Down Plank: As much as I love a solid plank, it can be a bore to state at the timer countdown which is why I love to go up and down onto my elbows. Not only does this challenge a basic plank, it gets your triceps and shoulders involved in the process.
- Froggie: Not only does this exercise get your lower abs, it will also target your thighs. Lye flat on the ground and bring your legs in towards you with your knees facing outwards. Click your heels together and turn your toes outwards. Slowly push your legs out about 45 degrees and slowly resist them back into the frog position.
Like I mentioned above, working out is only part of the equation. You have to take care of yourself in the kitchen as well. Here are some of my favorite tips for keeping my stomach flat all year round.
- Hot Lemon Water: Start every morning with a hot glass of water with 1/2 a lemon squeezed or a drop or two of lemon essential oil. I have this concoction very morning and let me just say it cleans you out. I call it nature’s Drain-O because it revs up the liver and gets the digestive juices ready to break the fast or in other words enjoy some breakfast!
- Chew Your Food 15-20 Times: Did you know the first part of digestion happens in your mouth? When you chew your food, your brain is sending signals to your body to get ready to digest! If you shove food into your mouth you are not giving your body enough time to catch up. If you tend to hiccup or feel like your stomach expands with air as you eat, slow down. Put your fork down in between bites and move your food around in your mouth before swallowing.
- Limit Alcohol and Sugar: Unfortunately, alcohol is the hardest for me to forgo. I love a drink out with the girls so if and when I do I keep it clear, soda water, lime and some vodka. Alcohol is the first thing to be digested so if you eat a heavy meal and drink your body will have a difficult time digesting the food. Sugar is another thing to let go, I talk a lot about getting rid of your sugar habit here and why sugar alcohols are not the way to go either.
- Water: Drink 3 liters of water with a little pink sea salt to help de-bloat. I talk a lot about not getting enough minerals and hydration and these are both things that your body needs to function and digest properly. Be sure to hit those 3 liters every single day!
- Detox Your Tongue: Scrap Your Tongue everyday! Not only does this detox your tongue, it will help you control those salty and sugar cravings you get! Learn how to scrape your tongue here.
Photos By: Fly With Memories Amanda
SO I wanna know…
- Do you drink hot lemon water in the morning?
- Do you want some recipes for tonic teas or fun things like that? I am loving tonic teas right now!
P.S I am launching my the Bootycamp program February 15th and would LOVE to invite you to join The Fit and Fabulous Club to get exclusive access to this program plus a meal plan, recipes and 5 other workout programs! Secure your spot here.