There are many benefits to getting a flatter stomach. First, you can eliminate or reduce your risk of developing many chronic diseases, such as type 2 diabetes and heart disease, according to Medical News Today. Having a toned stomach can also be a real confidence-builder because your favorite outfits will fit better and you’ll feel healthier. We spoke with Jacquie Smith, an IIN-certified integrative nutrition health coach and fitness instructor specializing in barre, yoga, and pre/postnatal workouts, who shares some foolproof exercise habits for a flat stomach. and easy to follow.
Stomach fat isn’t particularly easy to get rid of, even if you maintain a consistent exercise program and healthy diet. The fat cells in your belly contain a higher amount of alpha receptors, which makes the weight loss process much more exhausting, according to CoolSculpting CT. So when you start your fitness journey, don’t be surprised to see your arms, chest, and face lose weight before your midsection.
It’s important to keep in mind a few essential steps in the gym, in the kitchen, and throughout the day that are all important in helping you reach your goal and sustain it long after. Incorporate these positive changes into your routine, and soon enough, you’ll start seeing progress! Keep reading to learn more about these foolproof exercise habits for a flatter stomach.
First of all, to get a flatter stomach, it is essential to reduce your consumption of refined carbohydrates. Medical News Today explains that carbohydrates such as white pasta and bread turn into glucose, which can lead to excess fat. Replace your carbs with healthy whole-grain carbs, like whole-wheat pasta, crackers, or bread (via Mayo Clinic).
Increasing your fiber intake is another great habit. It’s an easy way to trick your body into feeling fuller for longer periods of time, which in turn can reduce your food intake, Medical News Today reports. Another plus? The fiber will help reduce stomach bloating.
While you’re there, Medical News Today also suggests adding more protein to your meals. Protein helps your body build and repair muscle, and another source to help you feel full. Research indicates that consuming high-quality proteins like eggs and milk leads to a reduction in abdominal fat.
Related: Best-kept exercise secrets for a smaller waistline at 50, expert reveals
Now that you know some cooking tips, let’s hit the gym with Jacquie Smith! The first habit you should adopt every time you exercise is 360° breathing. You may not think about how you breathe during workouts, but practicing proper breathing techniques is essentially the foundation of every move you perform (via Pronatal Fitness).
Smith suggests, “Do this before you train to engage and activate your core. Inhale through your nose to relax the pelvic floor and exhale forcefully through your mouth as if blowing through a straw to pull your pelvic floor and abs in and up. . It is also important to maintain this work of breathing throughout your workouts.
Related: Most Recommended Exercises to Lose 5 Inches of Belly Fat, Trainer Says
Smith says the one exercise you absolutely need to include in your daily plan for a flatter stomach is the plank. She tells us, “Starting and/or ending your workout with a 60-second plank is an incredible exercise for your core, and your whole body for that matter! It can be improved with 360° breathing.
Along with strengthening your core, planks have additional health benefits you should be aware of. This bodyweight exercise can increase your overall strength because it activates so many muscles throughout your body. Planks can also improve your posture, coordination, metabolism, and flexibility, while helping to relieve back pain, HealthBody reports.
The next step, according to Smith, is to stabilize your core. Establishing a strong and stable core improves your balance and can even help you avoid potential injury during exercise or daily tasks.
Whatever your usual routine – reaching, pushing, picking up objects or general training movements – it is imperative to be sure that your core is stabilized. This is essential to ensure that you don’t overload other muscles and also to protect your back.
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
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