When working out, most people have at least one particular part of their body they’re working to improve. What about the stomach? That seems to be one everyone is working on these days.
Here are nine ways you can get a flat stomach in less than a month.
Do we drink lots of water? How does improving my posture help anything? Wait, I’ve heard of planking. But is that an exercise move? We’re talking all of that and more.
Planking was a trend that went on in the early 2010s. Fortunately, you can do this workout in the comfort of your living room rather than on train tracks. Planking is an exercise meant to work on your core muscles.
It’s done by laying flat on your stomach and then holding yourself up by your elbows and the plank position. From there, you are to hold this position for as long as you physically can. While this activity can develop your arms, biceps, back, and thighs, planking does wonders on your stomach.
The average person is expected to plank for a minimum of two minutes, which means that a lot of these people aren’t making it over that 100 and 22nd. Mark. Did you know that the record for longest plank ever recorded was made by a Chinese man named malwa dong in 2016? The time he clocked in was eight hours and one minute. A former Marine named George hood is also featured on the list of longest planks his time, five hours and 15 minutes.
2. Reduce stress.
Now hang on just a second. When I say relax, I don’t mean motionless on the couch and waste the day away. I mean, have a breather and try your best to reduce your stress levels. feeling stressed out opens the floodgates to several health issues. For one, we tend to change our eating habits when we’re feeling tense.
Did you know that college students are likely to develop an eating disorder? A study conducted at the University of Michigan concluded that 40% of all students had changed their eating habits.
This can mean anything from eating more to eating less. The change in diet is due to the many pressures of college life from academic to financial to social.
With that being said, It’s obvious that college is not the only environment that invites stress. If you’re feeling a little worked up, mental exercises like meditation can be perfect for relieving frustration.
This may keep your body from producing more cortisol, a hormone known for increasing one’s appetite. Once triggered, cortisol can turn your food directly into belly fat.
So it’s safe to say the less you’re stressed, the less fat below your chest.
3. Drink water.
Out of all the methods we’re listing in this post, this may be the most practical water is 100%. calorie-free. While it’s not scientifically supported, most health professionals recommend an equivalent of two liters of water per day. drinking enough water can trick your body into believing it’s ingesting food.
But I don’t get it. isn’t that bad? I mean, don’t you need food? Of course, you do. But we sometimes eat when we don’t have to, which in many cases explains the excessive belly fat.
It said that if you’re ever feeling hungry down a glass of water and wait 10 minutes. If you’re still hungry after that time, this is the proper time to eat. A water diet can discipline your eating habits and keep you from eating uncontrollably.
4. Do Pilates.
You’ve heard of yoga, we’ve touched on planking. You may have even tried both of them once or twice. But if you haven’t been introduced to Pilates yet, you’ve got to give it a try.
Pilates is an exercise meant to improve your level of flexibility, muscular strength, and endurance. When doing Pilates, your abdominal muscles serve as the center of all movements, giving your core the workout of its dreams.
Has your core goes to work when your transversus abdominis is targeted. This is a muscle located in your abdominal region that’s normally very hard to reach.
A good Pilates workout will help you achieve your flat stomach goal quicker than expected as it exercises both your internal and external obliques at the same time.
5. Eat Fiber.
You’ve touched on water. We’ve touched on workouts, I think it’s time to discuss your diet for a moment.
Higher fiber intake has been linked to a lower risk of belly fat. When fibers ingested, it decreases the number of calories you’re able to absorb. It does this by slowing down food passing through your digestive tract.
It’s been said that for every 10 grams of fiber you consume, your stomach carries between 3.7 to 4% less fat. This includes foods like whole grains, cereals, peas, nuts, potatoes, and broccoli.
All of those lovely treats you passed on as a child. Oh, and don’t forget brussel sprouts. Make your grandmother proud.
6. Cut the carbs.
keeping with the theme of diet, one must watch their carbohydrate intake if they’re properly going to shed fat from their bellies. To put it simply, when trying to lose weight. refined carbs can be the devil in disguise.
We don’t realize how much that odd slice of pizza or bowl of white rice is harming us. While between 45 and 65% of our 2000 daily calories should come from carbs. It’s easy to overdo it. And we all wonder why our stomachs stay so pudgy.
Are you aware that studies indicate that people with high intakes of whole grains are 17% less likely to have excess belly fat? This includes multi-grain bread, brown rice, barley, and keen-wah. Another healthy assortment of foods off grandma’s menu.
7. Go For More Walks.
It may sound funny upon suggestion. But believe it or not, walking is actually great for shedding pounds off your belly. Did you know that walking between 30 to 40 minutes is an ideal daily task that can shed inches off your waistline?
Not only is it another great way to reduce stress, but a cool brisk walk can also burn close to 600 calories an hour. Keep in mind that this outcome is only possible when your diet is clean and healthy.
So it’s safe to say that a bag of chips isn’t a wise choice before an energetic stroll through the park. While walking, your rectus abdominus will become active. This is also known as your six pack muscle.
This helps to tighten your lower area. Keep in mind this can only be done properly when you’re positioned upright and balanced. This is a perfect segue into my next point.
8. Fix your Posture
The punch sitting directly above your waist is sometimes the direct result of terrible posture. Think about it. If you’re constantly slouched over your weak abdominals will eventually have your body looking pretty messy.
Realistically, if you stand upright, your stomach is going to look tighter. If you stand while exercising your muscles experience between seven to 25% more activation than they do while you’re sitting.
This allows you to burn more calories and helps you get that toned appearance you’ve been dying for.
9. Eat Peanut Butter.
Now that’s something I can get behind. This is something we can all get behind. Unless you know you have one of those allergies.
I guess in that case, you’d have to follow the other seven methods. Many of us love a good peanut butter sandwich. But since you’re going to be cutting carbs, I guess that’s out of the question.
On its own peanut butter has two grams of fiber and around eight grams of protein. Remember how we talked about fiber decreasing the amount of calories you’re able to absorb? Two tablespoons of peanut butter hold an estimated 188 calories. This is the perfect meal to have if you’re looking for a tighter stomach.
Are you looking to flatten your belly? Have you tried any of these methods? Sound off in the comment section.