Tummy fat will be a problem for most women at some stage of their life. What you need to concentrate on is cardiovascular fitness. If you can consistently exercise for 30 minutes per day you will notice a difference in no time. Of course, you will see much faster results if you modify your eating habits as well!Causes of Fat Belly
You may get concentration of fat around your abs due to stress, food allergies, bacteria, bloating and inflammation. As we get older, a type of fat, visceral fat collects around our organs. This fat can cause high cholesterol and high blood pressure. You cannot convert fat into muscle and muscle into fat. But, you can gain fat to make you fat! So to transform your stomach into a flat one or in other words to lose belly fat, you need to eliminate the layers of fat that are on top of your abs.
Best Flat Tummy Exercises for Great Female Abs
by Olinda Rola
Are there flat tummy exercises that are the best for great female abs? Absolutely! To make this list, the female abs exercises must be safe, effective and can be done nearly anywhere. Your abs can be worked out every day.
Here are great flat tummy exercises:
1. Tummy Isometric Crunch — exhale, then suck in your stomach as far as you can, hold for about 15 seconds. Relax and breathe. Visualize moving your bellybutton straight toward your back. Holding in your tummy muscles and tensing your abs is a good way of firming and strengthening them. You will also become more aware of how to control your tummy muscles. Repeat several times. This exercise can be done anywhere, anytime.
Note: if you have high blood pressure, do not hold your breath for extended periods of time.
2. Rectus Abdominis Tummy Exercises :
1. Lie on your back on the floor with bent knees and your feet flat on the floor, knees and feet spread apart the width of your hips.
2. Place your hands gently on the sides of your head for support, spreading your elbows so you cannot see them.
3. With your chin tucked toward your chest, gently curl upward and forward so that your head, neck and shoulder blades lift off the floor and your lower back presses against the floor (if you want, start with your head resting on a pillow which has your head and neck in the correct position to begin).
4. Pause just a moment, and then gently return to the starting position.
5. Repeat several times.
6. Note: do not use your arms to complete the curl. If you can see your elbows, you're cheating. Do not put your feet under anything since this lessens the effectiveness of these types of flat tummy exercises. If this female abs exercise is too difficult for you, do the next one below.
3. Sit-Back Flat Tummy Exercises — if your female abs muscles are weak and you have trouble lifting yourself off the floor in #2 above, here is an alternate flat tummy exercise for you:
1. Start in a sitting position on the floor with your knees bent; feet flat on the floor (secure your feet under a piece of furniture).
2. Cross your arms over your chest and roll your head and shoulders forward toward your chest.
3. Gently and slowly lean back, keeping your head and shoulders tucked. Continue until you begin to feel your stomach muscles contracting.
4. Then try to lean back just a bit more if you can and hold that position until your muscles start shaking. Try to hold this position with your muscles shaking for five seconds, then ease back to the upright sitting position.
5. Repeat in a few seconds.
4. Reduce Chewing Exercises — yes, as in jaw muscles used for excessive chewing as in overeating. Reducing overeating or exercising those jaw muscles less may be necessary to have great female abs. No one can see great female abs if they are covered with body fat! Having great female abs may require losing some body fat. Losing body fat means:
1. Cardio exercise on a regular basis — getting the heartbeat up with fun whole-body workouts several times a week.
2. Healthy eating habits — eating healthy foods, eliminating sodas/junk food and taking in fewer calories than you burn each day.
3. Besides flat tummy exercises, strength training for the whole body — any muscle tissue you add will burn extra calories 24/7.
ON THE OTHER HAND…..
• Eat more 'fat burning' foods and eat less refined (processed) carbohydrate.
• Start eating more meals a day 4-6 but with smaller portions, drink more water, substitute products with their healthier alternative.
• Try to reduce stress and get plenty of sleep. Both of these factors are related to emotional eating and weight gain.
• You need to do cardio such as brisk walking or running.
• Work your legs. Doing exercises that require your legs to come level or above your lower waistline causes your lower abdominal muscles to work to help keep your balance as your doing your leg exercises.
• Dancing is a great way to lose weight! It also tones your legs and helps you lose belly fat. Try belly dancing, it works!
• Mixed Martial Arts are an alternative for who do not wish to get into such things as dancing. Although dancing is safer, women also may wish to venture into MMA for the health benefits if done with care and protective benefits.
• It is also important to drink enough water to get rid of the toxins and harmful materials in your body and to be hydrated. You need to drink 8-10 glasses (8 oz) a day for average people.
• Cardio and a diet low in refined carbohydrates. Low/no sugar, stick to complex carbs. No artificial sweeteners. Drink your coffee black. Weight training to increase muscle mass.
• Get adequate protein to repair your muscles. Protein also makes you feel full, as does plenty of fiber. Cardio can range from something like walking, which is sustainable long term and you can do for the rest of your life to reap the benefits, or jogging, biking or running, depending on your level of physical fitness.
• On days with a lot of exercise, eat more. On average, keep calorie deficits going. There are SO many healthy choices and you'll feel so much better. It’s worth spending a little extra on better food, real foods/organic, and any vitamins/supplements you need to round out the diet.
• As a very active female who enjoys inline skating, swimming, rock climbing, weight lifting, kickboxing, and kayaking, I recommend kickboxing and kayaking for fast, noticeable waist fat reduction.
LET'S DO IT TOGETHER... :) ALL THE BEST... TAKE CARE...
