What’s on the top of your wish list as we head into summer? If you said a flat, toned tummy, you’re in good company. But before you subject yourself to 100 sit-ups a day, take the time to read our advice below.
The secret to flat, toned abs lies in numerous lifestyle changes, say the fitness experts. Change your habits, and you’re likely to get the results you want. But just remember that there are no fast fixes – this is about setting a goal and planning a slow and steady progression.
It’s time to tackle these five changes consistently.
1. Train all the abdominal muscle groups
A six-pack gets its name from the fact that there are six distinct muscle sections in our abdomen. “There’s no single crunch that is going to tone all of your muscles simultaneously. It’s important to do twisting and rotating exercises to tone your side muscles (obliques), crunches for the top muscles and exercises with raised legs to tone the lower muscles,” says personal trainer Rohan Louw. Pilates, for example, can help with this.
2. Do cardio differently
It’s all very well to have toned abdominal muscles, but if they’re hidden under a layer of body fat, no one is going to see them. High intensity cardiovascular exercise is one of the best ways to burn body fat.
“Long distance running is great for fat burning and it can also help to tone your core muscles if you do it correctly. Make an effort to activate your core when you run – by this, I mean, pull in your stomach and keep your back straight when you run. You’ll feel an immediate difference and you’ll be working your obliques as your arms and hips move from side to side,” says personal trainer Nadine Steyl.
3. Drink enough water
This may seem strange, but the more water you drink, the less water you will retain. “When you don’t drink enough water your body goes into a state of mild dehydration and it will try to retain any water that it can. If your body is used to getting plenty of water every day, you will stop retaining water unnecessarily and you won’t have that puffy look that water retention typically causes,” says sports massage therapist and personal trainer Caitlyn Payn.
4. Cut out these dietary culprits
If you’re looking for tight, toned abs, then your worst enemies are fizzy cooldrinks, alcohol, and any foods that are high in sugar or salt. If sugar isn’t used by the body to provide energy (for example, during a training session), it is converted straight into fat. Very salty foods encourage water retention.
“If you want to treat yourself to an occasional burger or pizza, rather make it yourself – this way you can control the sugar and salt content,” says Payn.
5. Keep your back strong
“If you’re exercising your abdominal muscles, it’s important to add a few lower back exercises as well,” says Louw. “If your back isn’t strong, but your abdominals are, then your body will start to slouch forwards and the abdominal muscles will contract. Training your lower back will balance your posture and will extend and define your abdominal muscles for a more toned appearance.”
Shop online at Clicks.co.za for smart snacks
Try the Clicks Smartbite range for healthy, sugar-free snacks that will assist you on your flat-abs quest.
IMAGE CREDIT: 123rf.com