How to Get Flat Abs in Only 30 Days


Do you suffer from a gut that just won’t stop?  Well, you don’t have to put up with this condition.  With some hard work, you can get flat abs in just 30  short days.

The key to flat abs is is a regimen that works all of your abdominal muscles.  You should do the following exercises a minimum of four times a week for four weeks if you want to get flat abs in just one month.

You will notice that none of these exercises to get flat abs in 30 days requires any special equipment.  You can do the entire workout on your floor needing only a bottle of water.

If you dont wan't to do all that exercises, you can try out this program... I tried out and was pretty succesfull


First, you will do belly rolls.  These work your vertical ab muscles.  What you do is sit with your legs bent, feet flat on the floor with your arms straight in front of you.  Exhale your breath and roll back until your lower back touches the ground.  Then inhale and roll back up.

You will want to repeat the belly rolls 15 times and then do this variation: when you exhale, roll your body back until your shoulders touch the ground.  Repeat the shoulder belly rolls 15 times as well.

Next up is tummy curls.   These work your horizontal ab muscles.  What you will do is lie on your back and bend your knees at about an 80 degree angle.  Raise your feet slightly higher than your knees.  Lift your rear end and roll back to your shoulder blades.  Inhale and then roll to your tail bone without letting your butt touch the ground.  Repeat the tummy curls 20 times.

The third exercise is the cross crunches which help out your waist.  You are going to use a 1 liter bottle of water to do this exercise.  Lie on your back with your knees bent at a 90-degree angle with the floor and cradle your left hand behind your head. Hold the water bottle in your right hand.  Lift your head and shoulders off of the ground and reach across your body, so the bottle is outside your left knee. Repeat 20 times before switching sides and doing it another 20 times.

Tailbone lifts are the next exercise and they work your lower ab muscles.  What you are going to do is lie on your back, arms stretched straight over your head and legs fully extended and crossed in the air. Exhale as you lift your tailbone, and then slowly lower your back as you inhale.  Resist the urge to just drop on the way down.  Do this exercise 30 times before moving on.

The final exercise is inverted crunches.  These work your lower back muscles.  To perform this exercise, lie on your stomach, arms in front of you as if flying. Exhale and lift just your right arm and left leg as high as you can. Then inhale and lower your leg. Switch off, lifting your left arm and right leg. Alternate sides, doing 20 lifts on each side. As a final step, lift both arms and legs 20 times.

If you want to get flat abs in just 30 days, you will follow this exercise regime diligently for a full month.  Remember to schedule in the exercises at least four times per week.

While there are no magic cures for getting rid of belly fat, flat abs in 30 days is not an impossibility with the right amount of work.

As i said before: If you dont wan't to do all that exercises, you can try out this program... I tried out and was pretty succesfull


How To Lose Your Belly Fat Get Fit All Over


Are washboard abs your dream?  Do you want a flat, firm stomach?  This article will examine how to lose your belly fat.

You need to realize that your belly is the first area where you will see large amounts of fat accumulate and it is the last area where you will lose it.  That’s why you will sometimes see otherwise fit people with a little bit of a pouch.  Even people who go to the gym regularly and mostly eat right can be concerned with their stomachs because every mistake is written there. How to lose your belly fat starts with the concept that you’ve got to be in pretty good shape to start with.

If you are 50 pounds over weight, you shouldn’t be concerned with how to lose your belly fat right now.  Your present concern is losing the extra weight.  A general combination of diet and cardio and strength training exercises is what you want to focus on.

If you are at your ideal weight or weigh 5 pounds more, then you can start worrying about how to lose your belly fat.  At this point, you have a good chance of really tackling the problem.

Most people advocate sit ups or crunches to take off this last little bit.  Indeed, sometimes “belly fat” isn’t fat at all but untoned muscles.

If you do have belly fat, a step up from sit ups and crunches is using a stability ball.  Scientists at Sacramento State University in California took muscle fiber samples from people who regularly did crunches and people who regularly used a stability ball and found that the ball users had twice the muscle fiber.  This $30 piece of equipment that you can buy at a sporting goods store is well worth the investment.

Next, consider exercises that bring your legs level to or above your waist.  Many people have found that kickboxing is an excellent activity to give them flat stomachs.  Not only are you getting a great cardio workout with kickboxing, but you are also moving your legs above your waist line.  This is important, because it works out the muscles in your lower belly.

Dancing is also an activity that can help you get the perfect stomach.  All kinds of dancing are good, but (and this one is mostly for the ladies), belly dancing specifically targets the muscles in that region.  Join a belly dancing class at the local community center or just get video tapes that show you how to do it.

Don’t rely solely on cardio type activities though.  You need to be building your muscle mass.  Remember that muscle burns fat and when you have more muscle, you are burning fat all day long not just when you work out.

Many people focus on their stomachs as a sore point when they are really overweight all over.  For them, I say “get in shape.”  Only then will you lose the belly fat.

But, if you are fit, losing the tummy can be the result of doing specific exercises that target the problem area.

And, that’s how to lose your belly fat.

 

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