It seems that we place a lot of prominence on taut, flat stomachs. Every day, advertisements pledge to help us “Get a firm belly”, or “Get sculpted abs”. What they fail tell us is that belly fat isn’t just unattractive, it’s dangerous to your health.
Countless studies have established links between belly flab and high blood pressure, high cholesterol, heart disease, and type 2 diabetes. Measure your waist to determine if you have a threatening level of abdominal fat. For optimal health, men should have a waist circumference below 40 inches. Women should have a waist circumference below 35 inches.
Proven Tactics to Get a Firm Belly
Move More, Eat Right
Exercise doesn’t necessarily need to be done at a gym. You can burn calories as you participate in activities that you consider fun or fulfilling.
For instance, gardening burns several hundred calories per hour. Team sports, like flag football, burn even more. Swimming is also an immense fat-burner, and fun to boot. You could also do volunteer work, or simply take long walks along nature trails.
Cardio exercise will boost your fat-burning metabolism into overdrive. All it calls for is persistence. If you can discover an activity you like, and adhere to it, the pounds will melt away. It’s also essential to alter your routine for maximum calorie burning, and to deter boredom.
There are numerous exercises you can perform to get a firm belly. The American Council on Exercise did a study to identify which exercises targeted the abs most effectively. Their conclusions?
Supine bicycle, captain’s chair leg lifts, and vertical leg crunches work the abs rigorous than any other exercise. Twisting crunches and exercise ball crunches were other good ones.
Try performing those exercises several times a week to attain a firm belly and whittle your belly fat, thus a skinnier waistline. An Internet search will turn up detailed step-by-step tutorials for each exercise.
There are foods that can help you get a firm belly, also. Sugary carbs contribute to belly fat build-up, but foods rich in protein and fiber are slenderizing. Pursue a diet plan composed mostly of complex carbs, lean protein sources, and unsaturated fats. South Beach is a classic example, and similar diets have appeared on the market in recent years.
Learn to Relax
Who would have imagined that you could get a firm belly while you relax? It’s perfectly feasible with the practice of yoga. Yoga has a two-fold effect on our bellies.
First, it reduces high stress levels that spur weight gain. Stress-induced weight gain frequently results in excess belly fat. Reducing your stress level can award you a flatter stomach and lower your danger for many diseases.
Yoga also tones the stomach muscles. Search for a yoga routine that utilizes supine poses and other postures that work the abdominal muscles. Check out a yoga DVD from your local library, or do an online search for free video tutorials.
You will be able to determine immediately if a particular pose targets the stomach area. To get a firm belly faster, design your own routine using the most effective belly-busting poses.
As you can see, it takes a little effort to get a firm belly — but the rewards are well worth it.