Reduce the waist and flatten the abdomen, is it possible?

We are not going to remind you that Christmas is coming and it is time not to neglect regular physical activity, because it does not matter when you read this: it is always a good time to get down to it. Attention is often paid to the abdomen in exercise tables and guided group activities, and the truth is that it is not just about looking flat and muscular: having it toned improves health.

The muscles of the abdomen, let's remember, are involved in supporting the spine and internal organs, so exercising them promotes the acquisition of a correct posture when sitting and prevents back pain. And not only that, it also lowers swelling and prevents constipation.

How to flatten the abdomen

The truth is that the aesthetic part has its weight when it comes to undertaking a change of attitude, since it is the most obvious. An especially voluminous and flaccid abdomen is usually the signal that alerts: something that must be done.

That's right, but it's not just about focusing attention on a specific area, but about a much larger, healthier goal that has positive effects in the short, medium and long term: acquiring a healthy lifestyle.

Remember the two pillars, that of food and physical exercise, and follow the advice that we offer you. Combining a specific workout to burn belly fat and eating a good diet is what you need to define and show off your waist. For this, today we have the advice of LIFE Studio, one of the best training centers. Let's go there!

feeding advice

There are foods that may be behind the bloating that you are suffering from: carbonated drinks, chewing gum and candy, refined carbohydrates, hydrogenated fatty acids, refined flours and sugars and excess salt. These are the key foods to flatten your abdomen and have a healthy lifestyle:

We are talking about orange, yellow, red, green and purple fruits and vegetables, such as pineapple, orange, lemon, tomato, red pepper, avocado, lettuce, broccoli, red cabbage or beets, among others. Pineapple, papaya and citrus deserve special mention when it comes to flattening the abdomen.

@TeaKaGee @DylanWaco @KrisZellner @davidbix Also if anyone knows how to open an SQL file, we might be able to find some more

— Phil Schneider Wed Jun 24 03:10:29 +0000 2020

It is advisable to eat every three hours and balance the food well, to benefit from all its nutrients. If you eat five or seven meals a day, they should not be very heavy, but rather light.

Best exercises to flatten the abdomen

From the above, the importance of eating well is clear, since a good diet will give you the energy you need to perform a good workout that burns fat and defines.

As for exercises, the Core Exercises report from the Harvard University School of Medicine revealed that the best way to show off a flat and toned abdomen are isometric exercises, which are commonly known as planks. With them, the muscles of the abdomen and back, including the buttocks, are worked more harmoniously, and that is more practical for day to day.

If you are not very familiar with this exercise, we remind you that it is done by placing yourself face down, and then raising the body and supporting it with the palms of the hands or the forearms, as well as with the tips of the feet. The body should be well aligned, and the arms straight or at a 90º angle, depending on whether you do high or low planks (on the palms or on the forearm).

Harvard University itself recommends these other exercises:

Do not forget to correctly synchronize your breathing while you execute them. Yoga and Pilates are very complete guided activities, in which planks and other appropriate postures for abdominal muscles, among others, are practiced. From initiation to expert level, strengthening will be progressive and evident.

Can you flatten your abdomen in three days?

If your swelling has to do with eating too many products that are not recommended, like the ones we explained above, you will notice the results as soon as you change your habits. It may be a matter of a few days, yes, but you will notice the most significant effects in the long term if you manage to maintain good habits.

Logically, it also depends on how much abdominal fat you have. If it is a lot, you will need more time to remove the excess, but do not get overwhelmed: the key is to be patient and move forward, even if it is very little, but without taking steps back.

Subscribe to our newsletter

Receive in your mail the best and most outstanding of LBDC