It may not be a secret that the best way to a six-pack is regular exercise and a healthy diet (even if it's no diet at all), but there's a right way and wrong way to a flat stomach. Read on for the ultimate guide to getting flat abs.
This is a lifestyle change that can lead to sustained weight loss. People who suffer from a rigid, restricted diet in the past found that this new rule taught them about balance and moderation, a concept that never existed in a fad diet.
When you practice it, you have room to go out socially and enjoy a meal (or a cocktail!) With friends, but most importantly, it makes all living things clean feel can be done for the long term.
10 Best Way To Get a Flat Stomach
1. Know The Method
Is diet more important to weight loss than exercise? Which Plays a Bigger Role in Weight Loss: Diet or Exercise?
Getting flat abs is not regarding starving yourself or living in the gymnasium. Reducing belly fat involves a mixture of good consumption and effective exercise.
Make sure you eat enough food to keep your body from experiencing endocrine imbalances; eating too little (less than 1200 calories a day) reduces the number of the fat-burning endocrine leptin in your body, which is able to impede weight loss.
And if you are simply physical exercise while not dynamic your diet, you will pay lots of your time at the gymnasium with a very little result.
Trying to lose weight can be difficult, and while we all know a good combination of exercise and diet is essential, which one is more important? if you had to choose, should you be eating a salads, or hitting the gym?
There are many ways you can burn a few hundred calories; running for 20 minutes, an hour of surfing, or singing your favourite song 25 time - in fact you can watch a lot of video dedicated to weird ways of burning calories on youtube.
But the poin is, it takes time to burn a significant amount of calories even with strenuous activity - not to mention the extra barrier of traveling to the gym, and then coming home to clean up.
Now, compare this the number of calories in, say, a chocolate bar - which is often over 200 calories. You could either walk for about an hour to burn that 200 calories, or you could simply not eat that chocolate bar.
Which sounds easier to yo?
How about running for 30 minutes every day or cutting out the two cans of soda?
Many physicians point out there is a lot of high-sugar, high-fat, higt calorie foods we could cut from our diet, to see weight loss result more quickly.
And studies tend to show that diet does indeed play a bigger role in weight loss than exercise. A 2011 meta-analysis of children found that their level of physical activity was not the main determining factor of their weight. And a study of 3000 adults found that minimizing calories was linked to greater weight loss maintenance than exercise alone.
Furthermore, studies comparing industrialized and developing countries show that the rate of physical activity is fairly similar between the two, making activity and exercise an unlikely culprit for obesity rates in the industrial world.
Of course, a combination of diet and exercise would yield the best results long term. And exercise has many health benefits beyond weight loss, like slowing the aging process and improving mental health.
But at the end of the day, if you're looking to lose weight, you're likely to get more bang for your buck if you focus on your diet first.
It turns out eliminating certain foods from your diet will contribute to greater weight loss success and faster. Although exercise is very important to stay healthy without losing weight, if your goal is to lose weight, pay close attention to what you eat.
2. Fight the Fat
Ab exercises will help determine those muscles, but do not forget the cardio to lose weight overall - otherwise all those sit-ups will be in vain. If you want quick results, try high-intensity interval training, which has proven to be one of the best ways to fight belly fat.
The Secret to Losing Belly Fat
While focusing on crunches will strengthen your abs, unfortunately it will not get rid of extra fat around your waist. To remove ab fat, it is important to regularly include cardio that burns calories in your routine. And not just the type of cardio - it is important to focus on interval training; alternating between medium and fast bursts of exercise is the key.
Women who cycled at 40 minutes consistent speed, with women exercising for 20 minutes, but alternated between eight seconds of sprint and 12 seconds of low-intensity cycling, losing more belly fat after 15 weeks, in a study conducted by the International Journal of Obesity.
You can intervene with almost any type of activity. Here are some ways to incorporate it into your routine:
- Use visual purposes: Run or bike at a moderate speed, then look ahead and run to mailboxes within 50 feet, or on a hill, or down the road. Once you reach your goal, reduce it back to your moderate pace. After your breath returns to normal, choose another destination for the race.
- Use time: Watch the clock and move moderately for two minutes and then zoom as fast as possible for one minute. Repeat this pattern for at least 30 minutes.
- Use music: Create an interval playlist, alternating between fast-speed and slow music, cold tones. Walk, run, or dance to the rhythm. Here's a 60 minute walk-in playlist, or for a quicker workout, try this 40-minute playlist for your weight loss exercise.
3. Chill Out and Stop Stress
Having too much stress can cause higher levels of the stress hormone cortisol in your body, which can increase the amount of fat you store around your stomach.
How to Chill Out and Relieve Stress
It's been proven that exercise reduces anxiety and depression, but a few days need a little extra. Here are some healthy habits that will help you stay calm and continue during the stressful days.
a. Reclaim Your Round-Trip
A crazy morning can change the way you look at your whole day. Whether you listen to relaxing music or let go of whatever happens at home, making a conscious effort to make your trip meditation can help you embrace the day - regardless of what comes up.
b. Meditate in the Morning
Setting strong and strong intentions for the day during morning meditation will kick your day with a positive light. Before you start checking your list of obligations, taking a few minutes for yourself can make a huge difference in your stress level.
c. Hang in the Tub
Relaxing yourself in a bathtub is one of the easiest ways to spend a little time for yourself and release it. The next time you are in the market, be sure to buy some Epsom salts. Adding two cups to the tub will help you detoxify your system and get a better night's sleep.
d. Fight Stress With Food
Instead of grabbing the garbage that will make you feel dissatisfied and more likely to crash, reach for healthy foods that fight stress like mango that are full of vitamin C.
e. Take Teatime
Warming up, a soothing cup of soothing tea is one of the oldest tricks in this book for relaxation. But instead of just taking your tea while traveling, take time to sit down and enjoy a few minutes of solitude. Turning this into a daily ritual will help you maintain a relaxed outlook.
f. Get a Massage
Scheduling a luxurious massage for yourself gives your muscles some love and your head a break. Once you lie down on the table, do your best to stay present in the room instead of worrying about everything you have to do once you leave.
g. Listen to Music
If a massage isn't in your price range, turn on some relaxing tunes. Research has shown that lying down and listening to music is as effective as massage. For those finding themselves constantly listening to pump-up music, look to this before-bed mix for inspiration.
h. Laugh More
Laughter not only leads to pleasure, but also calms the tension in your body and reduces your initial stress response in place. But long-term benefits have been proven too, that laughter can boost your immune system!
i. Make Time For Yoga
Starting a relaxed beginner yoga will relax the muscles, release the tension, and help keep your head in a happier place. Just 20 minutes is all you need to revitalize your body through yoga.
j. Breathe Deep
If you ever find yourself in the midst of a panic or stressful moment, then check with your breath. If it feels superficial or tense, try some big and deep diaphragm breaths. This breathing technique quickly and especially breaks down stress.
k. Be thankful
Thanksgiving is on the horizon, but it's no reason to leave gratitude out of the equation until it's time for turkey. Taking the time to make a gratitude list will have you focusing on all the good and positive things you have to celebrate. You don't have to email it out every day or even share it. Keeping a daily gratitude journal for your eyes only will help you calm down and count your blessings.
It's not just in the food you eat - what you drink can help the debloat and flatten your stomach too, so hurry up!
Drinking a glass of water with lemon every morning, for example, will help you anesthetize your body, which helps you burn fat and detoxify your system. (read: How much Water Should I Drink?)
In addition to lemon water, there are more drinks to add to your routine so you can regularly detoxify every day, for example:
Drink that help you detox.
How to Detox Fast
What you drink will help you to feel the best. Here are three detox beverages that you should add to your daily routine.
- Lemon Water: Begin your day with a cup of hot lemon water, and it will help your body burn more fat. Drinking lime juice will also help detoxify the body and help with digestion, so try drinking water and lemons when you first wake up. Use hot water for more digestive cleansing benefits.
- Green Tea: Green tea contains high antioxidants, which can fight disease while helping your heart. Drinking more green tea will help your body improve the production of detoxification properties. And not only that, for Asians, green tea is also one of the beverages that can help you lose weight.
- Green Juice: If you have a juicer, you should make this green detox juice recipe, which includes ingredients with natural detoxifying properties, such as watercress, spinach, lemon, and ginger. Create one every day for a quick and nutritious way to get all your daily vegetables. Even if you do not have a juicer, one of these juice recipes and green smoothie will catch your attention.
5. Stay Away From...
There are foods that help slim down your middle and that make you feel like a balloon swell. As you continue your uneven workout plan, be sure to avoid foods that cause bloating, such as broccoli and cabbage, when things start to get serious.
Stay away from foods that can cause belly bloat here:
- Dairy products: Lactose intolerance can range from mild to severe, but after all, gas is usually a symptom. Try limiting the amount of milk, cheese, yogurt, and ice cream you eat, and see if it helps. If yes, you do not need to throw away any milk at all. Drink lactose-free milk, or take Lactaid pills to help your body digest dairy products.
- Apples and pears: These fruits contain about five grams of fiber each, so they are an excellent source of soluble fiber, but they can also wreak havoc on sensitive stomachs. Do not avoid them completely. Eating half or a quarter of these fruits, or peeling them first, will allow you to enjoy the taste without having to pay the price.
- Beans: This magical fruit contains oligosaccharides, a type of sugar that is not easily digested by our bodies. When this sugar reaches your colon, the bacteria go to town to eat it, and the gas you produce is a by-product that is not profitable. Eat a small amount of nuts along with easily digestible grains such as rice or quinoa to help your body get used to it.
- Broccoli, cabbage, and asparagus: These highly nutritious vegetables are often avoided because of the foul-smelling results. The reason why these vegetables cause gas is due to raffinose. This sugar is not digested until it reaches the large intestine, where it is fermented by methane-producing bacteria. Unfortunately, there is nothing you can do to reduce the gas they produce, but eat it in moderation and with other foods will help prevent flatulence afterwards.
- Fatty foods: Fats slow down digestion, giving food more time to ferment. It also increases the sensation of fullness.
- Sweet food: Leslie Langevin, MS, RD, CD, from Whole Health Nutrition, explains that "in your diet, bacteria consume sugar in your diet and can increase gas production and bloat." Try cutting out foods made with white sugar and even honey and maple syrup to see how you feel.
- Salty Food: Sodium may not cause gas, but it definitely keeps you from holding water. Reduce the salt you add to food and be a label reader to make sure you do not exceed 2,300 mg per day.
- Chewing gum and hard candy: When you chew or suck it, you end up swallowing more often, which means you may swallow more air. Also, artificial sweeteners can also cause GI problems.
- Soft drinks: Soft drinks like soda and beer release carbon dioxide, which can be translated into bloating.
6. Choose Full-Body Exercises
If you are looking for a stomach killer, do not waste your time focusing only on the crunch, as they only form one muscle group and worsen the posture, especially if you sit with a round spine on the desk all day.
Instead focus on whole body exercises, like squatting up the press. Not only does this type of exercise save time by working several parts of the body while pulling your core, they also do so without posture-damaging spine round.
7. Work All Layers
If you have only one type of ab exercises in your routine, your center of the body is gone. Working with your core involves training all your stomach lining, not just the top that you can see.
The inner muscles help pull your stomach to the slimming look, so be sure to train all your abdominal muscles with the following exercise:
Upper Abs: Crunches on Exercise Ball
Sit on a well-filled exercise ball. The following information about what ball diameter is used:
- If you are less than 5’4’’ your ball should be 55 cm in diameter.
- Say you are between 5’4” and 5’10”, then your ball should be 10cm bigger and measuring 65 cm in diameter.
- For all of you 5’10" or taller, the ball should be 75 cm in diameter. Seems pretty simple and you have a little wiggle room with how much to inflate the ball too.
Tips: When you are sitting on the ball, your knees should be at a 90 degree angle, so your pelvis is even with your knees. This will ensure proper alignment and balance for all of the exercises you can do with the ball. And let me tell you, there’s a lot you can do with ball.
Upper Abs: Pilates 100s
- Start lying on your back with your feet in a table position (hips and knees in the right corner). Engage your deep abs to encircle your lower backbone to the floor. Make sure you do not "poo" your abs, which means you only work on the top layer of abs, which is a no-no Pilates.
- Exhale and lift your upper back from the floor, until the lower end of your shoulder touches the floor. Straighten your legs to a 45-degree angle (but make sure your lower back stays connected to the floor). Reach your arm towards your feet. Your arm will be about two inches from the floor.
- Move your arms up and down with a little movement, keep your elbows straight. Inhale for five arm pumps, and exhale for five pumps. It completes a set or cycle. Repeat cycle nine more times for a total of 100 pumps.
- Keep your upper body steady when your arms are pumping.
All Abs: Elbow Plank
- Start on the floor resting on your forearms and knees.
- Step your feet out one at a time, coming into a plank position.
- Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
- Hold 30 seconds, and work your way up to one minute as you get stronger.
Obliques: Bicycle Crunches
- Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
- Bring your knees in toward your chest, and lift your shoulder blades off the ground.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides and do the same motion on the other side to complete one rep (and to create the "pedaling" motion). Do this exercise with slow and controlled motion.
- Do 10 to 20 reps.
Obliques: Twisting Side Plank
- Come to the side board on your right side, with your feet stacked one on top of the other and weigh on your right elbow with your fingers reaching away from your body, palms down.
- Put your left arm behind your head, and inhale to prepare.
- Exhale and pull the navel to the spine to pull your abdomen, and turn the left rib into the floor. Stay there for a while, and deepen your abdominal connections by pulling your navel towards your spine even more.
- Return to starting position, and repeat seven more times for a total of eight reps, then switch sides. Repeat the series again on both sides.
Obliques: Seated Russian Twist
- Sit on the ground with your knees bent and your heels about a foot from your bum.
- Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don't let it curve.
- Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your rib cage.
- Pull your navel to your spine, and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center, and rotate to the right. This completes one rep.
- Do 16 full rotations.
Lower Abs: Hanging Ab Curls
This exercise works all abs but targets lower abs and deepest ab muscles, transverse abs. Abdominal muscles work more as a stabilizer against your strong hip flexors in this movement.
- Using a pull-up bar, get a good grip with your palms facing out or toward each other.
- Start with your legs hanging straight down, and on an exhale, pull your abs toward your spine and bend your knees, lifting them toward your chest.
- Without swinging, slowly lower your knees, returning to a straight-leg position.
- Repeat for a total of 10 to 12 reps.
Lower Abs: Resistance Band Flutter Kicks
- Sit on a mat or carpet floor. Loop one handle of resistance band on one foot. Hold the center of the tube with both hands, and lie on your back.
- Draw your navel toward the spine, and press the low backbone to the floor to protect your lower back, then lift both legs upwards so that it almost leads straight toward the ceiling.
- Hold the band securely, clip your legs up and down one by one, starting with your left foot. Move slowly, and point your toes. Each time your right foot decreases the number as a set. Complete 10 to 15 sets.
- To make this movement more difficult, lower your legs so that they are about six to 10 inches above the floor - illustrated in the lower figure. Be sure to keep your abs raked when you work with your feet close to the ground. Scissor your legs for another 10 to 15 sets.
Lower Abs: Double Crunch
- Lie on your back on the floor, raising your arms and legs to a 90-degree angle.
- Engage your abs to lift both your shoulders and pelvis off the ground. Touch your fingers to your toes.
- Keeping your core engaged the entire time, slowly lower them back to the starting position to complete one rep.
- Do 20 reps.
8. Work Out Your Back
A strong back will make you look taller and slimmer and especially helpful in the pooch area. Do these back exercises regularly to help you stand tall:
Add this movement to your arsenal and you will train your whole body while focusing on your posterior muscles - from your hamstrings and buttocks to your upper back. And this step does not require special equipment, just a set of dumbbells, so it's easy to combine.
- Start by grabbing a five to eight-pound dumbbell set and standing with your feet hip-width, holding the dumbbells next to you.
- Raise one leg back and tip your body forward so you balance on opposite legs.
- Once your body is level with the floor, your arms should be straight, facing the floor. Move your arms in a rowing motion by bending your elbows and pulling them back, pushing your shoulders.
- Complete the line by stretching your arm back to the floor. Return to a standing position.
- Do two to three sets of 10 on each leg.
This yoga pose, also called Half Wheel, opens your chest and shoulders while giving your muscles and spine the much needed stretch.
- Start lying on your back with your arms along your sides, palms facing down. Bend your knees, place your heels as close as possible to your butt.
- With your palms and feet pressed firmly to the ground, lift your hips upward. Keep your palms on the mat or clasp your hands under your pelvis, extending through your arm. Or you can also bend your elbows and put your hands on your lower back. If your feet are close enough, you can also hold your ankles.
- Stay here for five long breaths, lift your hips as high as possible.
This effective reinforcement exercise should be part of your normal routine. Do not let its simplicity fool you - Superman is one of the best ways to build your back muscles while balancing your body.
- Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
- Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "U" shape with your body — back arched and arms and legs several inches off the floor.
- Hold for two to five seconds and lower back down to complete one.
- Do three sets of 12.
Rowing can be an ideal exercise to strengthen your back muscles while jumping around in cardio, but before you get on the machine, make sure you know how to use it. Improper form can do more damage than good.
- Sit on the floor with your legs straight out in front of you. Secure the band around the bottoms of your feet and hold on to either end of the band.
- Sit up nice and tall with your shoulders over your hips. Not only will this protect your back from injury, but it will also strengthen your core and improve your posture.
- Keep your arms in a neutral position, with your elbows slightly bent. Inhale to prepare and as you exhale, pull the band back and bend your elbows behind you. Try not to move your torso, since you're trying to target your upper back and arms in this exercise. Focus on making your movements slow and with control. This is one repetition.
- Repeat for a set of 12 to 15 repetitions.
9. Plank It Up
Planks are an amazing ab-defining move to incorporate into any workout. The plank focuses on your entire core, helping you work the muscles that tighten your midsection while also strengthening your arms and legs. Learn these plank variations below, so you can drop and do a plank anytime!
Take your jumping jacks to the floor for this plank variation that not only works your arms, core, and lower body, it'll also get your heart pumping.
- Begin in plank position with your feet together. Keep your upper body stable and engage your abs.
- Begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as quickly as you want.
- Do a total of 30 jumping jacks, which counts as one set. Then complete two more sets.
This exercise might remind you of the quadruped (a crunchless ab exercise) on crack. It's superhard, but the payoff is a stable torso.
- Start in a plank position. Cheat your right leg toward your center line, and lift your left leg off the ground so your heel is even with your pelvis.
- Keeping your torso steady, reach your right arm forward. Really brace through the abs by pulling your navel to your spine. Hold this position for 10 seconds.
- Keeping your torso stable, bring your right elbow to your left knee under your body. Do not round your back or twist your spine, and keep your pelvis down. Then reach the arm and leg out and away from each other. This counts as one rep.
- Do three sets of five to seven reps on each side.
This is a killer motion for your core, legs, and upper body. When holding the elbow board, make sure your shoulders are stacked above your elbows and your body in a straight line.
- Start on the floor, resting on the forearms and knees.
- Step your foot out one by one, coming to the board position.
- Contract your abs to prevent your booty from sticking or drowning. Your backbone should be parallel to the floor, with your abs pulling toward the ceiling.
- Hold 30 seconds, and move on to one minute as you get stronger.
Elbow Plank With Donkey Kick
The elbow board is tough, but makes it more challenging by adding a shoe-enhancing donkey kick.
- From the position of the elbow plank, bend your right knee, bend the heel, and press the foot toward the ceiling without moving the pelvis. Lower the legs slightly bent, and repeat for a total of 15 to 20 repetitions. Then switch side. Perform three sets on each leg.
Strengthen your arms, upper back, and core with this challenging exercise called the top-down plank.
- Go into the position of the plank with your hands and feet straight.
- Start with the right side first, lower the elbow to the floor where your hand is located. Then lower your left elbow to the floor where your left hand is (now you are on the elbow plank, with your forearms parallel).
- Then return to the starting plank position to your right hand and then back to the left. This completes one representative.
- Perform 10 reps starting with your right elbow. Then turn back with your left elbow down for the first 10 extra reps.
Side Plank Leg Lift
The variation of the plank called the side foot lift of this side plank targets your shoulders, waist, abdomen, back, outer thighs, and glutes.
- Put your right elbow on the ground. Spread both legs out so that your body is in a straight line and you balance on the outside edge of your right foot.
- Flex your legs if you can, and place your hands above your hips or extend them in the air. Keeping your spine elongated and your stomach moving, lift your left foot higher than your hips. Then slowly lower back to your lower leg.
- Perform three sets of 15 to 20 reps on each side.
- Start in a tabletop position. Inhale and, as you exhale, lower your hips and straighten your legs so your hips are hovering above the floor. To make this move more challenging, hold each position longer.
- Do three sets of 15 to 20 reps, flowing from one to the other, pivoting on your hands and heels.
Reverse Plank With Leg Lift
- Start sitting on your tush with your legs straight. Bring your palms a few inches behind you, fingertips facing toes.
- Tap into your feet and lift your butt off the ground. Try to keep your body in a diagonal line. You can also do this exercise on your elbows if it interferes with your wrist.
- Alternately between lifting your right foot up and then to the left. Move with controls, make slow and steady movements, and keep your hips up.
- Complete three sets of 15 to 20 lifts on each leg.
Take an exercise ball for this move that tones your upper body and your lower abs.
- Begin in an Elbow Plank with your forearms resting on the top of a ball.
- Keeping your core strong and your body still, use your arms to roll the ball in small counterclockwise circles.
- Do five circles in this direction and five clockwise. This counts as one set.
- Complete three sets.
Add some rowing action to your plank to target not only your arms and back, but your core and glutes too. Talk about a full-body exercise!
- Start in a plank position with your legs wider than hip distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
- With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your left elbow to row; feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
- Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your right side.
- Do 10 reps per arm, and repeat for three sets.
Side Elbow Plank With a Twist
Adding a twist to a side plank challenges your balance, works your obliques, and tones your shoulders!
- Go to the side of the elbow plank on your right side, with your feet stacked one on top of the other.
- Keep your weight on the right elbow with your fingers reaching away from your body.
- Put your left arm behind your head, and inhale to prepare.
- Exhale, and pull the navel into your spine, pulling your abdomen inside.
- Rotate your left rib to the floor.
- Stay there for a while, and deepen your abdominal connections by pulling your navel towards your spine even more.
- Return to starting position, and repeat seven more times for a total of eight reps, then switch sides.
- Repeat the series again on your left side.
Plank With Lateral Arm Reach
With this plank variation, balance and control are the key. This is definitely a move that will make you feel the burn.
- Start in plank position.
- Keeping your body stable,
- Slowly reach your left arm to your side.
- Hold through the stomach by pulling the navel into your spine.
- Hold this position for five seconds.
- If you feel unstable, try to move your right hand so that it is below your center of the chest rather than under the right shoulder shoulder.
- Keeping your body stable,
- Bring your arm back to the plank position. Do not round your back or rotate your spine.
- Repeat this same movement on the other side.
- Extend your right arm sideways.
- This is counted as one representative.
- Perform three sets of five to seven reps.
Plank Side Walk
For different shapes, grab your plank to walk sideways with this gesture that will target the core as well as the upper body.
- Start with the position of the plank with your hands under your shoulders, the body in a straight line.
- Simultaneously cross your right hand to the left, as you step left foot left.
- Then simultaneously move your left hand and right foot to the left, so you are back in the plank position. Your hand is moving at the same time as your feet move away.
- Repeat this for five steps to the left, and five steps to the right to complete the representative.
- Be sure to keep your hips low as you move, pulling the navel towards the spine.
- Repeat four more times for a total of five reps.
- Start at the side of the elbow plank with your left elbow down and your right hand behind the head.
- Keeping your body steady and your waist up,
- Bring your right foot towards your shoulder to lightly touch your right elbow.
- Extend your right foot back to the starting position to complete one rep.
- Perform 10 reps on each side to complete a set.
- Do three complete sets.
10. Go for MUFA
Foods high in monounsaturated fatty acids burn fat, especially from various stomachs. Go for MUFA rich foods like avocado, almond, olive oil, and pistachio to help you keep your stomach full.