Flat stomach? Yes please!

Posted by on Mar 2, 2013 in Featured, Fitness

One of my favorite muscle groups to work is my core! When I lose weight, it’s the first area to shrink and a whittled core is what gives you an hourglass shape! Shedding belly fat and toning abs not only looks great, it keeps you healthy too.
“Visceral fat” is the fat that gathers around your organs like your heart and liver when you’re overweight. We all have some visceral fat, but too much can cause serious health problems such as fatty liver disease. The easiest way to check your risk is to measure your midsection (at your belly button). For women, your waist should be 35 or under and for men, the range is 40 and under. Carrying your weight around your hips and butt (pear shape) is actually considered more healthy than carrying weight around your waist (apple shape). Good news for me! ;-)
A healthy diet is key in getting a flat stomach. You’ve probably heard me say before to EAT CLEAN because its so important! Not only will you feel better and more energetic, you’ll also lose weight and actually be able to see the muscle definition you’ve been working so hard to get! Upping your cardio will also help you lose extra weight around your stomach and back.
Here are a few easy ab exercises you can try at home when you have time!

Plank: Hold this move for 10-30 seconds depending on how strong you are then rest for 5 seconds and start again. Repeat 3-5 times. If you’re a beginner, try starting on your knees. Keep your hands under your shoulders and keep your hips and butt raised! As you get tired, your hips will start to drop so fight to keep them in line and don’t bow your back.

Bicycle Crunch: lie on your back with your hands at your temples or behind your head for more support. Lift your legs at a 90 degree angle. Lift your head and shoulders off the ground and be sure to keep your chin in and look up at the ceiling. Bring your right elbow and left knee together, then your left elbow and right knee. Keep going for about 30 seconds, then rest for 10 seconds and start again! Exhale as you crunch! Try for 4-6 reps!


V-Ups: lie on your back with your hands above your head. Crunch up and reach your hands towards your legs. At the same time, lift your legs keeping them straight so your body is in the shape of a V. Hold and squeeze at the top, then slowly release back to the floor. Try for 8-10 then rest for 10 seconds and repeat twice.


Pull-Ins/ Scissors: sit on the edge of a chair and hold onto the edge of the seat with your legs raised. Lean back slightly and pull your legs in towards you then push them back out. In the same position, scissor your legs up and down holding your abs tight. These ones are burners so exhale strongly and try to breathe through the burn. Try to do 10-15 for 3 sets. You can do it!


And my favorite!! The circle sit-up: lie on your back with bent knees and your heels firm on the floor. Hold your hands together and move your arms in a wide circle motion starting at your chest all the way up around your knees. Do a few small pulse sit-ups then repeat going the opposite direction. Aim for 3 sets of 10-12 reps. You’ll love it!

Try these before bed or when you get up a few times a week or mixed in with your other workouts. You’ll love the results…who doesn’t like a cut midsection?! I know I do ;)
What’s your favorite ab workout? Share if you have one!! :)

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