I would have to say probably one of the most questions I get asked from girls when they get into a healthy exercise regimen is ‘how do you get defined flat abs?’ I also see so many girls doing a million sit-ups in hope they will get a flatter tummy. Well let me tell you that getting a tight toned tummy isn’t just about sit-ups. Because I’ve spent years working on my abs, and really working out the best formula I thought I’d share with you some of my top tips to getting a flatter stomach today. I’ve even included one of my favourite ab exercises in a video below.
Achieving a toned flat stomach or a shapely 6 pack is the combination of a few things with the two main factors being:
1. Appropriate diet
2. Appropriate exercise
Eat the right foods
So let me first start with what you should or shouldn’t be eating. Your diet is by far the most important aspect to a good program. You can train all you like but if you don’t have the right fuel for your body you aren’t going to reap the rewards of your hard work in the gym. If you don’t eat the right food you will be left feeling tired and lethargic and your abs will never be seen. Not to mention the negative mental and emotional aspect a restrictive and unhealthy diet can have.
Cut refined carbs
One of the biggest culprits that will prevent you from getting a flat tummy is refined carbs. This is foods like white bread, white rice, crackers, sugar, potatoes and sports drinks. These foods spike your insulin levels, which then stops fat burning and makes the body store fat. Replace refined carbs with healthy carbs from things like vegetables, sweet potatoes or quinoa.
Try and remove gluten
In my 30 Day AB Shred the meals are completely gluten free. Gluten is a protein found in bread, pasta, many breakfast cereals and many other foods containing wheat, spelt, barley or rye. Even though you might not be gluten intolerant or coeliac, research shows that gluten is not good for anyone. It stimulates appetite - making you hungrier, may have addictive properties; can cause inflammation in your intestines, degeneration in the intestinal lining, bloating, stool inconsistency and fatigue. Gluten can also have severe effects on the brain. Many cases of neurological illness may be caused and/or exacerbated by consuming gluten. So if you can try and stay away from it, or at least cut it way down. Cutting gluten from my diet has had a huge impact on how my body looks and feels, so just try it out and see if you notice a difference.
So the second factor into getting abs is doing smart effective exercise. My programs are what I personally do to target and define my mid section. Simply doing ab or core exercises exclusively everyday is unrealistic and is not the best way to get the results you want. My approach to achieving a great mid section is more holistic. What I have found to get the best results is combining strength sessions that target specifically your abs and core coupled with circuit training that works your whole body and appropriate rest.
Lifting weights helps the body build muscle and the more muscle you have the faster your metabolism is and the more fat you burn. That’s why it’s so important to add weights into an ab workout program. Don’t worry girls you aren’t going to bulk doing this either. Girls naturally build lean muscle so getting “bulky” isn’t going to happen.
HIIT Circuits have been shown to be one of the most effective methods for shredding fat. The idea of a HIIT circuit is very simple. You take a handful of exercises put them together. You perform each exercise at high intensity and keep the rest between exercises to a minimum. Generally HIIT Circuits involve core, cardiovascular and resistance training in the one workout. This is the reason they as so effective. The idea is to really push yourself and keep your heart rate up throughout the session. This will ensure your success and really bring out that amazing mid section.
Favourite ab exercise
Here’s one of my favourite ab exercise that you can watch and try today. There are also heaps more on my Facebook page, so if you aren’t a fan already go check it out.
I hope you enjoyed some of these tips to getting a flatter toned tummy. If there are any other exercise tips you would like me to write about, feel free to put in some suggestions in the comments below.