Tricks To Flatten Your Stomach
Is a tight, toned stomach near the top of your wish list? With these 10 exercises from fitness professionals like Denise Austin, youll flatten your stomach and say goodbye to those Spanx once and for all…
1. Denise Austins Lower Tummy FirmerCheck out fitness maven Denise Austins favorite belly-busting exercise. This core exercise comes straight from her book, Tone Your Tummy Type .
2. Minna Lessigs Side PlankFitness guru and former Ms. Fitness USA Minna Lessig recommends the side plank for a challenging workout that targets your core, plus your shoulders and arms.1.Start from push-up position. Tighten abs.2.Bring your right hand to the center, halfway between its starting position and your left hand.3.Turn your body to the left. Shift weight from toes to the outer side of your right foot, stacking your left foot on top of your right.4.Lift your left arm off floor. 5.Extend your left arm toward ceiling in line with your shoulders. Your body should form one, straight line from head to feet, sideways. 6.Look straight. Hold position for 10-30 seconds. Repeat 2-3 times. 7.Repeat on other side.Want to learn more? Get a copy of Minna Lessigs Tank Top Arms, Bikini Belly and Boy Shorts Bottom .
Best Lower Ab Exercises
If youre looking for the best lower ab exercises then you come to the right place.
A lot of the time it can feel like many of your workouts arent hitting your lower abs a.k.a. the area below the belt.
Many people when theyre working their abs will feel it more in the upper portion. It can be hard to find the right exercises to work your lower abs and its also the most stubborn area.
Your lower abs will be one of the hardest parts on your body to get rid of and youre really going to need to put some work in.
Many women tend to hold extra fat there because of hormones. It can be incredibly frustrating and embarrassing area of fat to have hanging onto your body.
Some so-called experts out there say theres no such thing as lower abs.
Yes, its true the rectus abdominis is just one muscle. But it is possible to target different parts of the same muscle such as your upper and lower abs to a certain extent.
It can be hard to find the most effective lower ab exercises to tone up that stubborn area below your belly button.
The good news is youll be able to tone up that lower ab area despite your genetics and your current fitness level.
Here youll find the 10 best lower ab exercises you can use to finally tighten up the area below your belt.
How To Tighten My Stomach Muscles Without Surgery
Following a healthy diet and getting daily aerobic exercise can help you drop excess weight when needed. The result is a slimmer and healthier you, but your stomach muscles may not be as tight as you would like. Tightening your stomach muscles naturally without surgery is possible through core conditioning. The core of your body consists of your abdominal region, pelvis and back. The strong muscles you get from core exercises can also improve your posture, helping you look slimmer.
Tighten your abs with crunches. A crunch is similar to a situp except your back remains in contact with the floor. Lie down on your back with your feet flat on the floor and your knees bent. Fold your arms behind your head so that your fingers lightly touch your head. Tighten your stomach muscles as you lift your head and shoulders off the ground. Hold each crunch for two seconds. Work up to 12 to 15 repetitions or more if possible. Do three sets.
Improve your core strength and tighten abdominals naturally with bridge exercises. Lie on the floor on your back with your arms at your sides. Bend your knees, keeping the soles of your feet on the floor. Tighten your stomach muscles and lift your hips off the floor until they are in line with your knees and shoulders. Keep your upper back in contact with the floor as you hold the bridge pose for a count of three. Start with five repetitions in a set, working your way up to 10 to 15 bridge reps daily.
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Get A Good Nights Sleep
Getting a good nights sleep has various health benefits for your entire body, and the belly is no exception. According to Wake Forest researchers, dieters who sleep five hours or less put on two and a half times more belly fat, while those who sleep more than eight hours pack on slightly less than that. Though that might not sound like much, when you have a regular bedtime and stick to it, you set yourself up for day-in, day-out weight loss.
Proper sleep is crucial for weight loss. Too little sleep leads to poor food choices, largely due to increased levels of the hunger hormone, ghrelin. Too little sleep also decreases levels of leptin, a hormone that helps satiate your appetite. Lack of sleep also clouds judgment and causes impulse decision making, which inevitably leads to poor food choices, adds founder and Certified Sleep Science Coach at SleepZoo, Chris Brantner.
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How Do I Know If I Need A Tummy Tuck To Get Rid Of My C
If your C-section shelf or pooch hangs down and causes frustration each time you try to wear a dress, jeans, low-rise pants, a bikini, or a tank top, then it is affecting your everyday life. Many women work out as much as they can and still having that residual belly pooch. This pooch from separated muscles can shift your center of gravity causing lower back pain or some stress urinary incontinence.
If any of the above describe you, then it is worth considering a consultation for a tummy tuck. When you come in for your consult, you will meet with me, your female board-certified plastic surgeon, Dr. Tannan. I will show you how much of your C-section pooch is from loose, stretched out, separated core muscles. I will show you how much of the C-section shelf is from fat and skin. When we do a Tummy Tuck, the scar will be a little wider than your C-section scar. I will show you where you can expect your scar to be during the consultation.
Be sure to tell me where you live when you come in to see me. We happily take care of locals from the Triangle and the surrounding areas like Knightdale, Garner, Graham, Henderson, Oxford, Roxboro, Roanoke Rapids, Fayetteville, Greensboro, and going up and down the east coast. We like to plan out your recovery so if you driving up from Myrtle Beach for plastic surgery or coming down from Danville, we want to make sure we plan out every step of the way.
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Engage Your Core During Cardio
You dont have as high of a risk for spine injuries during cardio exercise as you do during weightlifting exercise, because generally there isnt as much opportunity to move the spine into dangerous positions. However, engaging your core during cardio can improve your posture and reduce any aches and pains you experience during or after cardio exercise.
For example, when you go for a run, engaging your core can help you keep your chest high and your shoulders back. This can eliminate over-extension of your neck, a common problem that can lead to neck pain and headaches. Bracing your core during a run can also alleviate some of the pressure from your lumbar spine, reducing or eliminating any pain you feel there.
How To Tighten The Abdomen After Childbirth
Women after childbirth even months later have a tummy that pops out from under the wide mothers you wear to hide it. The tummy after childbirth is a normal occurrence, for nine months your body has changed and your skin has stretched, so it will take some time for things to return to normal. Every mother with a small baby has very little time for herself, if there is no help with the baby, it will be difficult to set aside time just for herself.
Still, moms can do a lot for themselves by incorporating supplements into their diet that contain fish oil to help burn fat, and diet will be a way to tighten your stomach. Also nuts, olives and olive oil that are good fats will help burn bad fats, but also help break down vitamins and help reduce fatigue.
Exercise as a way how to tighten the abdomen it should start only two to three months after birth, it takes some time for the body to recover. For starters you should start with light pelvic floor exercises, by no means do sit-ups especially if you have had a cesarean section. At the caesarean section, you were given instructions on how to nurture the body and what you can do and when you can put the body to effort.
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How To Engage Your Core
If youve ever worked out with a personal trainer or in a group fitness class, youve likely heard your trainer or instructor say something along the lines of:
- Brace your core!
- Engage your abs!
- Stable midline!
Other cues that trainers use include pull your belly button toward your spine and flex your abs.
Though theres clearly a great assortment of ways to say it, all of these phrases mean the same thing: Engage your core. These phrases all refer to the action of tightening your core musculature to stabilize yourself or brace your body for a particular exercise. In this guide, youll learn what it really means to engage your core , how to do it, when to do it, and why its important.
Abdominal Exercises For Seniors: The Big 7
Now that youre determined not to become a statistic, well take a look at some amazing core strengthening exercises for seniors.
Youll want to choose 3 or 4 of these exercises and perform them roughly three times a week to start.
Its always a good idea to check with your doctor before starting any new exercise program especially if you have any underlying health issues like osteopenia, osteoporosis, or high blood pressure.
1. Abdominal Bracing
Bracing your abdominals is a simple way to strengthen your core anywhere, at any time.
While it might seem overly simple at first glance, making it a habit can have a powerful strengthening effect on your core, and even improve your posture.
The way it works is by activating the transverse abdominis muscle that wraps around the core, drawing it in like a corset.
How to do it:
2. Wood Chops
Wood chops are a great exercise that target nearly every muscle in your core, while also challenging your balance. It also mimics a move many of us do every day: loading and unloading the dishwasher!
How to do it:
5. Dead Bug
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Yoga Is A Mild Exercise Regime To Tone Your Body After Pregnancy
If you are faced with the dilemma of how to get rid of a hanging belly after a c section, then you might want to explore mild forms of yoga to create a flatter tummy fast. Yoga tones and strengthens the stomach muscles gently. However, before you start any yoga class be sure you wait at least six to eight weeks to exercise after a c section to reduce tummy weight. Also, you should always consult with your physician before starting any new exercise or training program. However, if you have the green light to practice yoga then you will want to find a yoga instructor that specializes in women seeking to lose their pregnancy belly after a c-section.
Taking Care Of Your Body
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How To Tighten Stomach Muscles After 60
Strong abs are important for people of all ages, but especially for seniors. As the center of the body, the core helps stabilize the body to enhance balance, mobility and functionality. As musculature declines with age, weakened abdominal muscles can make daily tasks of living harder and can increase your risk of falling, according to a 2014 study in the Journal of Aging and Physical Activity. Getting active and performing abdominal-strengthening exercises a few times a week will help you look, feel and function better in your 60s and beyond.
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Returning To Exercise After Vaginal Birth
You can start doing gentle pelvic floor and abdominal exercises the first day or two after the birth. If you feel any pain, stop.
When you feel like it, start with a gentle walk, perhaps while pushing the pram. Then, at your own pace, gradually increase the time and pace of your walks. Build up to a 30-minute walk every day if you can.
Avoid swimming until the bleeding has stopped for 7 days and youve had your postnatal check with the doctor or obstetrician .
Wait until your 6-week postnatal check-up before you go back to the gym or start a group exercise program. Its best not to return to your previous level of physical activity until 16 weeks after the baby is born.
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Home Remedies To Tighten Skin On The Stomach
Las Vegas is full of glitz, glam, and perfect bodies. However, even for Sin City residents, loose stomach skin is tough to avoid. Childbirth, sudden weight loss, and aging are all common, natural causes of loose belly skin. Fortunately, there are things you can do to firm and tighten the skin on your tummy and everywhere else.
Sure, you can go to an expensive cosmetic surgeon and risk going under the knife to tighten your stomach skin, but there are several home remedies for tightening stomach skin you should give a try first.
Certain skin tightening home remedies are safe, easy, and proven to work. Best of all, most of the time the ingredients can be found right in your pantry.
If you want to tighten stomach skin, give these effective, all-natural home remedies a try.
Exercises To Tighten Lower Stomach Muscles
The lower abdominal muscles arenât more stubborn than the upper abdominal muscles, but they can seem that way sometimes. The actual problem is that theyâre more difficult to target. Traditional abdominal exercises like the crunch and the sit-up tilt the chest toward the pelvis, thus building the upper abs more than the lower abs. But weak lower abs allow the viscera to push out, giving you a potbelly. Tilting the pelvis toward the chest feels a bit awkward, but if you keep at it, youâll build functional strength and tighten your lower stomach.
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Forget The Upper Vs Lower Abs Idea
It’s all one sheath of muscle: the rectus abdominis. “If you feel the upper abs working, it doesn’t mean the lower abs aren’t engaged,” says Alycea Ungaro, owner of Real Pilates in New York City and author of The Pilates Promise. Where you feel it depends on the move’s anchor point. For example, leg lifts engage more of the lower section since your upper body is against the floor.
How To Implement These Exercises
Weve given you the exercises now you need to go and try them out.
To help get you started pick 3 exercises from each list and do 20 reps of each.
Alternatively, you could try our 5 minute abs workout below. It targets your entire core for tighter and more toned abs and obliques.
Have some fun with it.
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Minimize Stretch Marks While Youre Pregnant
They say an ounce of prevention is worth a pound of cure. Thats certainly true when it comes to rejuvenating loose skin after pregnancy.
Following the same steps that will help you minimize the appearance of stretch marks during the first nine months of your pregnancy will go a long way toward keeping your skin tight after your baby is born.
We recommend a product like Mustelas Stretch Marks Cream or Stretch Marks Oil. Both products work to nourish the skin on your hips, thighs, stomach, and bust so that your skin can naturally expand and stretch without scarring.
The increased elasticity these products provide makes it much easier for the skin to regain its normal shape after your baby is born.
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