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| (Image credit to shutterstock) |
Every woman wants to get sexy-flat abs! Having a slim stomach can increase your confidence and encourage your style in your lifestyle.
You must be willing to do special exercises in order to make your stomach look slimmer. And if you still don’t have any idea or program to lose your belly fat, the following are 10 simple steps that may be helpful for you to get sexy-flat abs:
Step 1: Schedule to train your abdominal muscles at least 4 to 5 times a week.
Step 2: Train your stomach by crunch exercises.
Step 3: Perform at least 2 sets for each of the standard crunch, reverse, and oblique crunch (15-20 reps each set). Take additional advanced training if necessary, particularly if you are able to complete this exercise not too difficult, and you will feel the results within 4 to 6 weeks.
Step 4: Perform 10 reps for the movement jackknives! Lie on your back with legs straight, lift your hands above your head. Lift the upper and lower of your body simultaneously, move your hands as if reaching for your legs. Concentrate the power of your movements on the abdominal muscles, and hold in the middle movements while holding your abdominal muscles, then lower your body back slowly!
Step 5: Perform 10 reps ‘side bends’! Stand straight with a dumbbell in your right hand and left hand align with your hips. Bend your body to the right slowly, lower the dumbbell until you feel the pull in the left abdominal muscles… Then hold and then back to the starting position (do it slowly). Perform the same way to train your right abdominal muscles.
Step 6: Consider using cardio exercises in your workout! Try cardio exercise (walking, jogging), about 20 to 30 minutes in the middle speed and do it at least 4times a week. The recommendation speed for walking and jogging is around 55-75 percent of your maximum ability. How to measure it? You can use a heart rate tool or just make sure while jogging or walking you can still chat at a normal rhythm (no wheezing)!
Step 7: Maintain variations in practice! Running, swimming, cycling and use of fitness equipment at home such as treadmill is a good idea to make your cardio exercise more fun!
Step 8: Leg Raises! Sit in an upright position on a bench. Place your hands next to the bench (leading to the room floor). Keep your feet in a straight forward, then lift your leg vertically (do it slowly)- hold a few seconds before you lower it slowly.
Step 9: Pelvis Raises! Lie down on the mat, lift your hips a few inches as will be rolled back. Then lower slowly, with your hips don’t touch the ground!
Step 10:Squat is a good exercise for you. This is not only helpful to train the quadriceps and gluteal muscles, but also will be useful to train your abdominal muscles and oblique muscles (particularly for internal and external muscles of the abdomen). This exercise is also good idea to train the transverse abdominals.
What else you should know:
- To improve your strength, lift the load slowly and you should have adequate rest (less stress). You can also do low-fat diet.
- For best results and better safety, you can combine between abdominal exercises and back exercises.
- Do the Jackknifes movement and Crunch movement on a soft mattress in order to avoid pain or other injuries.
- After you feel and get stronger abdominal muscles, don’t forget also to train the ankle until your whole leg muscles also stronger to add the strength of your body
Having a slim stomach or sexy-flat abs is a dream comes true if you do an appropriately exercise regularly. Hopefully these 10 tips will be helpful for you to get flat abs. Enjoy your exercise! Good luck… And always remember that there is a will there is a way!
