5 flat stomach tips for visible abs
You shouldn’t lie to yourself, have a flat stomach and abs, everyone want it. It’s a bit like the holy grail, everyone talks about it, but we don’t really know how to really have visible abs. I see a lot of abdominal challenges or flat stomach challenges on the Internet. The thing is, I don’t believe in before/after pictures with a slogan like: “I changed my body in 30 days” or “I had a flat stomach doing abs every day”.
To have a flat stomach, there is no secret it is necessary to eat “clean” to make disappear all the small fat on the stomach.
As many of you send me your questions on this subject, I give you 5 of my tips for having a “flat” stomach to try to bring out your abs.
1. HEALTHY EATING: EATING WELL
It seems to be an absolute truth, or something simple. Healthy eating is the basis for a balanced diet. Beyond that, eating a balanced diet is a health issue that is becoming more and more important. Why is that? Not to mention fitness fashion phenomena or fitspo trends, eating balanced is not as easy and obvious as you might think.
The temptations are everywhere, food is more and more modified, industrial or cultivated with large blow of pesticides and other chemical substances. It seems to me that eating healthy and simple products has never been so difficult. Even knowing where your meat or fish comes from is a real battle. Even butchers don’t always know how to tell from which farm the beef they serve comes. So, I can never repeat enough that: eating well is not necessarily obvious, and yet, eating well is health.
I am aware that eating organic or buying meat at the butcher’s is not given to everyone. I also know it takes some effort and a little more time. Only, to know what you put on your plate is for me primordial and I hope that it becomes little by little for you too.
So, if you want abs to chill quietly on the beach looking like nothing, your stomach flat in plain sight: start by eating well. It’s simple: vegetables, fruit, meat, fish. In fact, everything that has no packaging and that already existed 5000 years before your birth.
2. CARDIO BURN FAT
Cardio is life. When I say cardio, it includes all the sports activities that make you sweat. Running, cycling, RPM, dancing, elliptical cycling, zumba, body combat or body attack, in short, anything that challenges you in your breath. The goal is for you to get soaked and all red at the end of your workout. Yes, you won’t be glamorous, but you’ll feel good and you’ll have eliminated a lot of toxins.
The advantage of cardio is that it’s going to tap into your fat stores. In reality, it will help you to refine your silhouette, to dry you, as they say in the language of the musculation.
Thus, a healthy and balanced diet, coupled with 3 cardio sessions, 40 minutes per week, will help you get rid of the fat that bothers you. And little by little your abs will appear. Yes it’s work, nothing to do with magic 😉
3. NOT DOING ABDOMINAL EXERCISES EVERY DAY
When I see “challenges abdos” or “abs march madness”, it makes me laugh. And then I remember that at the beginning of my fitness road, I myself did these abdominal challenges. Without much result. In reality, these one-month challenges that make you do abs every day or almost every day, give no convincing results. Why is that?
Because the abdominals are muscles like the others, which need rest. If you work them every day, then you will “wear them out”. You have to let them congest for a day or two for them to develop. In addition, this kind of flat stomach challenge, does not integrate work with load. To get your abs out of hiding, you have to work with weights to really work the muscle. Thus, for a visible result, it is recommended to work with heavy loads and to carry out about fifteen repetitions per exercise. And most of all, to have days off. To tell you the truth, I rarely work abs specifically. And when I do, I target mostly oblique ones.
In fact, you have to work your abs like any other muscle and not crunch every day. Clearly, it’s not much use.
4. SHEATHING: STRENGTHENING THE ABS IN DEPTH
The sheathing is really what makes it possible to reinforce the abdominal belt the most. In fact, it makes all the abs work in depth, all gently. For women working the abs gently is important for the perineum. So I want to say that the sheathing is your friend.
If you really want a flat stomach, you can do 9 minutes of abs in sheathing mode, once or twice a week. I usually do 3 x 1 minute “classic” board on the elbows or forearms, with the perineum contracted, the belly retracted and I take the breath Ujjayi (which is optional). I sheath my whole body, i.e. I contract the buttocks and legs.
Then I do 3 x 1 minutes of boards on each side, the same way, with the perineum contracted, the belly drawn in and I take the breath Ujjayi. I put my feet on each other and lean on my forearm.
It allows me to keep my stomach flat and sheathed without taking too much time each time.
5. DRINK PLENTY OF WATER: DRINK PLENTY OF FLUIDS
Very often, when we engage in a fitness or healthy lifestyle, we forget and neglect hydration. Yet drinking enough water every day can change a lot.
A sufficient quantity of water actually means a minimum of 2 litres of water per day. What’s the point of drinking so much? Well, it helps prevent water retention.
Indeed, when we do not hydrate enough, the body retains what little water it has. It’s a survival mechanism. The trick is that it swells the body and creates an extra layer of fat. I mean, it looks like fat, but it’s actually water. If you want to have visible abs, I advise you to drink at least 2 litres of water a day to avoid this swollen appearance.
In addition to moisturizing, drinking water will help eliminate and work your kidneys. And yes, the kidneys are the body’s filters that remove impurities. The more water you drink, the more you will trigger the body’s “cleansing” mechanism.
To remember to drink my 2 liters of water a day, I always take with me a bottle of this style. She’s graduated, so I always know what I drink. It’s really practical and it doesn’t leak into my bag.