Special flat stomach circuit: 5 exercises for a flat and toned stomach

 

Your dream of having a flat stomach can come true, provided you have the right cards in hand. Fitnext has selected for you 5 suitable exercises that will allow you to lose your love handles (to be combined with good food hygiene of course). To be sure to put the odds in your favor, our sports coaches have created a special flat stomach circuit from these exercises. It's your turn !

Your flat stomach circuit

Indispensable before training, warming up is a step that should not be neglected. As the name suggests, this step warms you up, that is, increases your body temperature and prepares your muscles for physical exertion. So start by warming up! The ideal: the jumping jack (vertical jump in place, legs and arms spread). It is very suitable for a beginner or for someone who returns to the sport after a while. We recommend that you do 6 times 30 seconds of jumping jacks. Give yourself 15 seconds of recovery between each sequence.

The exercises in the order of execution:

•Face sheathing or Break-Dance

•Squats

•Left / right oblique sheathing

•Alternating front lunges

•Pumps or knee pumps

•Burpees or half-burpees

Now that you are warmed up, you can start the flat stomach circuit. Follow the order of the list. Perform each exercise for 30 seconds, and allow yourself 15 seconds of rest between each exercise. It is important to alternate between intense efforts and recovery phases.

Repeat this circuit 3 to 5 times, (start with 3 times, gradually increase the repetitions of the circuit). Do not hesitate to take 1min30 between each lap of the circuit.

This type of training should be done 2-3 times a week.

The 5 flat stomach exercises in detail.

If you don't know how to execute a movement, don't panic, we will walk you through all the exercises.

1. Gainage and Break-dance for toning

For a flat stomach, you have to bet everything on the obliques and transverses. These are the muscles that allow you to pull in your stomach. And to make them work, nothing better than sheathing. Performing your core exercises well is not complicated, you just need to have the right instructions. Adopting the right posture is essential. To do this, put yourself in a plank position: resting on your tiptoes and elbows. Make sure your hips, shoulders, and head are aligned, and retrovert your pelvis by contracting your buttocks and abs.

Different core exercises are possible. You can continue with oblique sheathing, to the right and to the left.

If the basic core posture ends up feeling too easy and you want to add more difficulty, go for break-dancing. Same starting position as the core, once on the elbows, get up on the hands, then get back on the elbows and so on.

2.Squats for a flat stomach

Contrary to what you might think, the squat isn't just about building the buttocks. This is a complete strength training exercise, great for toning your stomach.

To do your squats properly, stand upright, spread your legs shoulder-width apart, arms straight. Your feet must remain heels on the ground and be on the same line (an asymmetry can lead to an imbalance in the lumbar region, back pain guaranteed!). Inhale, bend your legs, your thighs should be parallel to the ground, your knees should not go beyond the tips of your feet, then come back up by releasing your arms. Keep your back slightly arched, chest forward but without bending over. Your center of gravity must constantly be held back. Repeat this movement, slowing the descent slightly and accelerating the ascent.

It is obviously possible to strengthen your squat exercise, by ending it with a jump for example. The movement ultimately remains the same. Only change: the ascent is done with an effective impetus. These are called jump squats.

3. Front slits for stability

Like squats, this exercise is complete and works many muscles, including the abs, the key to a flat stomach. The advantage is that you will work the postural and stabilizer muscles: they will only improve your figure! Lunges are started while standing, legs shoulder-width apart. Be solid on your supports, put your hands at the top of the hips. The goal is to hold this position while keeping your upper body straight and sheathed. Kick your leg forward as if to take a big step. Make sure your heel stays on the ground. The knee of the other leg brushes against the ground. Change feet at each repetition.

4. Pumps for a toned silhouette

When you do push-ups, your whole body is energized. You work the abdominal strap, and especially the obliques and transverse muscles, the muscles that interest us most in achieving a flat stomach.

Doing a series of push-ups on the floor maybe scares you, or even seems impractical ... No stress, it is quite possible to tame this physical exercise. Start by resting your hands against a chair or a coffee table, the sequences will be easier to perform and you will no longer do your push-ups in a forbidding way. Gradually get closer to the ground, until you finally do your ground push-ups. There is also the alternative of knee pumps. With this technique, you unload part of your weight, the resistance will be less difficult but suddenly the abdominal strap a little less used. So switch gradually to traditional pumps.

Whatever type of push-up you choose, remember to stay aligned, your buttocks should not be too high or too low, but in line with your body. Make sure you go down enough, your chest should get as close to the ground as possible. Stay well sheathed at the abdominal level and do not arch your back.

5. The burpee: ideal for burning fat

You may not be familiar with this exercise, yet it is very effective. The burpee takes a lot of energy, but it boosts your stamina considerably. Repeated enough, it burns fat and strengthens your muscles. Are you seduced?

Start standing with your legs shoulder-width apart (as if you were going to do a squat). Bend your legs (the knees should not go beyond the toes) and bring your hands flat on the floor in front of you. Swing your feet back (you find yourself in the same position as for doing push-ups), you can possibly do a push-up before getting back on your feet with a push-up. You return to your starting position (squat position). Finish with a vertical jump, arms straight above your head. Chain repetitions.

To start off more smoothly, you can opt for the half-burpee. The starting position is the same as for the classic burpee. You then bring your hands back to the ground. What changes in this version: your hands don't leave the ground, you simply bring your feet closer to your hands, the heels stay on the ground, then you push them back still keeping your hands on the ground, and so on.

Obviously, for visible and lasting results, you will need to adopt a specific diet. You will also need to find a regular rhythm and vary the exercises of your flat stomach sessions. Personalized coaching can be the solution to achieve your goal faster and healthily.

How to Lose Belly Fat in 2 Weeks Using the Zero Belly Diet

 "I can not do that. I can't go on any other diet. ”' S resolutions. My friend Kimberly made another series of desperate New Year's resolutions . “ She complained. " I starve to death for months each year, I lose maybe 5 pounds, and it'll all come back by spring, " she complained. ' S the point? I'm just destined to be overweight. " " What's the point? I am only meant to be overweight. "

I understood how she felt. Obesity shortened my father's life and for most of my childhood I struggled with an extra 25 pounds. I thought it was my genetic calling to be fat too. ' Ve made it my life' s work to learn everything there is to know about belly fat. But then I got sick and tired of being sick and tired, and I made it my life's work to learn everything there was to know about belly fat. But nothing in my 20 years of health journalism prepared me for the groundbreaking research that emerged only last year - a new science that shows exactly how we can turn off our fat genes and lose weight almost automatically.

"What would you say if I told you you didn't have to go on a diet for months or even weeks?" I asked Kim. "What if you could lose a lot of that belly fat in just two weeks?"

That's exactly what happened last summer when I shared Zero Belly Diet with a test group of 500+ people, some of whom lost up to 16 pounds and up to three inches from their waist in just 14 days. The secret of Zero Belly Diet is the new science of nutritional genetics, the study of how our genes are turned on and off by the food we eat. Simply making a handful of tweaks to your diet and lifestyle can help improve your bowel health, reduce inflammation, turn off your fat genes, and make your body shed fat - especially belly fat - almost automatically.

And check out the Zero Belly Diet to start losing weight while eating the foods you love. Start making these simple daily changes to your daily routine to lose belly fat in two weeks and check out the Zero Belly Diet to Lose Weight While Eating the Foods You Love.

Take a walk before breakfast

Zero Belly Diet participant Martha Chesler did just that as part of her Zero Belly program, and the results were amazing. “I saw changes immediately,” she reports. In less than six weeks on the program, Martha fell over 20 pounds and a staggering seven inches from her center by combining zero belly foods with a stroll before breakfast.

This simple ritual works on two levels. First, a recent study found that exposure to sunlight between 8:00 a.m. and 12:00 p.m. reduced your risk of weight gain regardless of activity level, caloric intake, or age. Researchers speculate that the morning light synchronizes your metabolism and undermines your fat genes. If you burn calories before you eat, it means you are exercising on an empty stomach - the energy you burn comes straight from your fat stores rather than from the food you ate. But what really stunned Martha was the improvement in her heart health. Before starting the Zero Belly Diet, Martha's heart rate typically rose to 112 beats per minute (bpm) in momentswhere she started her exercise bike training. “After the first week and a half, I couldn't get my heart rate faster than 96 beats per minute with the same workout. It was great to see changes in the mirror and to know even better that there were things I couldn't see. "

(For more ways to lose weight before noon, try these 10 Daily Habits to Burst Belly Fat.)

Start with some fiber-loaded oatmeal

Naturally sweet oatmeal recipes in Zero Belly Diet were key to testing panelist Isabel Fiolek's dramatic 13-pound weight loss. “I'm very addicted to sugar,” Isabel admits. "But the recipes were surprisingly satisfactory for my sweet tooth." Isabel also made dramatic progress in health: an examination after her six weeks of Zero Belly Diet found that she had lowered her total cholesterol by 25 percent and her blood sugar levels by 10 percent.

So cook some oatmeal - and fill it with some fruit. What is so magical about this combination? Each one contains insoluble fiber, which helps lower cholesterol and feed the healthy bacteria in your gut. In doing this, you are triggering your bowels to produce butyrate, a fatty acid that reduces fat-causing inflammation throughout the body. In a Canadian study, researchers discovered that those who were supplemented with insoluble fiber had higher levels of ghrelin - a hormone that controls hunger. (Try these two minute oatmeal recipes that will make you an oatmeal fan forever.)

Choose red fruits over green

That means Pink Lady over Granny Smith, watermelon over honeydew, red grapes over green. The higher amounts of nutrients called flavonoids - especially anthocyanins, the compounds that give red fruits their color - soothe the effects of fat storage genes. In fact, red-bellied stone fruits like plums have phenolic compounds that have been shown to modulate the expression of fat genes. To learn more about how to turn your fat genes on and off, check out the Essence List: 21 Nutrition Myths-Busted!

Load up on avocados

Eat avocados to reduce belly fat For test participant June Caron, the inclusion of fresh produce like avocados was a life-changing lesson from Zero Belly Diet. The 55-year-old lost 6 pounds in the first week of the program. “It was the best I've ever had to eat real, chemical-free, fresh food. I am never hungry. And the weight just keeps going! ”Luminous skin, healthy nails, and better sleep were zero belly bonuses, June said. “I'm well on my way to getting my sexy back. Everyone says I look a lot younger! "

Avocados are a double whammy to belly fat. First, they're filled with heart-healthy monounsaturated fat that will make you feel less hungry; A study in the Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent reduced desire to eat for hours. Second, unsaturated fats, such as those found in avocados, appear to prevent the storage of belly fat. (These creative ways to eat avocado will help you absorb it.)

Mix up a vegetable protein smoothie

Reduce belly fat with a plant-based protein smoothie Test panel Bryan Wilson, a 29-year-old accountant, lost 19 pounds and a staggering 6 inches from his waist in just six weeks on the program, and credits his success to the Zero Belly Shake recipes on the program. “I love the shakes. I added them to my diet and almost immediately I lost the puff clay, ”said Bryan. "I'm a sweet craver, and the shakes were a great alternative to the bowls and bowls of ice cream I would have had."

Protein drinks are great ways to turn a monstrous serving of belly food into a tasty, easy snack. But most commercial beverages are filled with unspeakable chemicals that can disrupt our gut health and cause inflammation and gas. And the high doses of whey used to increase the protein content can increase the abdominal gas effect. The Zero Belly Solution: Try vegan protein that gives you the same fat burning, starvation, muscle building benefits without gas. (Here is a complete guide to easy-to-digest vegetable proteins.)

Shake your own flat belly fix with the eight essential foods that beat the bloat.

Power with eggs

Power with eggs diet You will find lean, filling protein in every bite you take on your zero belly diet. The muscle building macronutrient is fundamental to the plan, and eggs are one of the easiest and most versatile delivery systems in the universe. Not only that, they're the main source of food for a nutrient called choline. Choline, which is also found in lean meat, seafood and cabbage leaves, attacks the genetic mechanism that causes the body to store fat around the liver. (This is why eggs are one of the best foods for weight loss.) One Zero Belly Diet recipe - a breakfast hash made with sweet potatoes and fresh farm eggs - became test panelist Morgan Minor Go-to Breakfast and after just three weeks on the program,the female firefighter lost 11 pounds and 4 inches from her waist! The more eggs you eat, the less egg shape you get.

Drink Citrus-Infused 'Spa Water'

Start each day by making a large jug of "thermal water" - that is, water filled with sliced ​​whole lemons, oranges, or grapefruits - and be sure to sip at least eight glasses before bed. Citrus fruits are high in the antioxidant d-limonene, a powerful compound found in the peel that stimulates liver enzymes to flush toxins from the body and kicks sluggish bowels, according to the World Health Organization. For additional belly-blasting benefits, brew yourself a pot of green tea, one of the top five teas for weight loss.

Remove belly fat and lose up to 16 pounds in just two weeks - while eating the foods you love - with Zero Belly Diet, available now.