Do you consider your belly a problem zone for you when it comes to trying on those jeans? Did the holidays snacks get overdone? Or are you starting fresh with a new mindset and goals? Diet, exercise, and sleep can all attribute to this. A new outlook on your meals and and active lifestyle can help people lose the excess belly fat and lower the risk of the problems associated with it.
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Is it really so hard to get a flat stomach or are you doing it wrong?
Here is what you should know before you do the workout below that will get to a flat tummy:
- Focusing on a specific problem area can backfire on you: The more you obsess about your belly, the further away you may get from feeling confident in your body, no matter what the size is. Start with a reassessment of your goals. Focus on making healthier choices long term and getting your core powerful and able to support you in all activities of daily life.
- Bloat vs. fat: It is unrealistic to expect that you can have a flat stomach all the time. Even if you lose a lot of the fat from your abdominal area, you will still notice daily fluctuations from bloating. A completely flat stomach is not a “natural state” for your body. You can work on how to get six pack by clicking here
- Sculpted core and trim tummy?: One tip this can be attained by incorporating small changes into your day, like holding in your abs while you walk or when you are sitting on the couch!
FOCUS ON INTENSE, TOTAL-BODY WORKOUTS!
It’s better to focus on total-body workouts, that focus on abs but also use other muscles and body parts working like those in the BTES app, they will ensure to get all of those muscle working at the same time. This will also result in more of an overall burn of calories and body fat! When you are working out at an intensity level that is challenging for you, you don’t need to spend hours working out. Find out how to crank up the intensity and burn more calories during your next workout.- TIP: If you are having a hard time pushing yourself to train hard, try recruiting a friend to join you for your workouts on the BTES app
GET THAT CORE STRONG
The best exercise to strengthen your core is the Plank! And when your core is strong, you will get stronger overall. You will have better form and be more fit for all types of activities. Check out these core exercises! Not only does the Plank hit the core muscles hard, it also helps you improve your balance and strengthens your back and chest. Even your legs have to do some work. You can check out my 5 min Plank Challenge Here.
Make it your mission to try a plank variation during every single workout. Once you start getting a feeling for your abdominal muscles, you will feel much more confident about your midsection.
What we are doing in today's workout:
Low Plank: Start in plank position with the arms and legs very straight. Feet are hip-distance apart and shoulders are over your wrists. Heels press back while the crown of the head reaches forward. You should be able to draw a line from your heels to the crown of your head because the hips are neither drooping down nor sticking up.The legs are firm and the core is engaged (think about pulling your belly button toward your spine) to allow you to maintain a straight body throughout this sequence. Bend your elbows straight back, hugging them into the side of your body as you go. Your forearms will naturally assume a perpendicular position to the floor. The ideal version of the pose has the upper arms parallel to the floor. Do not go any lower than that.
Bridge Hands Under: Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees. Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up. Raise your hips to create a straight line from your knees to shoulders. Squeeze your core and pull your belly button back toward your spine. Bring your arms under your bottom and hold you hands together.
Single Leg Bridge (L+R): Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees.Tighten your abdominal and buttock muscles. Raise your hips up to create a straight line from your knees to shoulders. Squeeze your core and try to pull your belly button back toward your spine. Slowly raise and extend one leg while keeping your pelvis raised and level. Hold then switch legs
Windmills: Lie Flat on your back and take knees up to 90 degrees, take them together over to the right, back through to the center and then to the left.
Scissors: Lie down on your back with your hands either at your sides or underneath your glutes for added back support. Extend your legs out straight, then twist them in and out above each other, or straight up and down— Try not to let your legs drop to the mat as you're working through your reps.
V-Sit Hold: Lie on your back and reach your arms to your side, off the floor. Lift your legs off the floor, and point them, so they are at about a 45-degree angle. When you're ready to begin, lift your upper torso off the floor and bend your knees. Hold this position
High Plank Heel Raises: Lay down on your stomach on a yoga mat or soft patch of carpet. Then come up onto your hands and toes with your back and straight as a board. Option 2 Keep your knees touching the mat. Keep your hands directly under your shoulders and your core tight and engaged. When you are ready, bring the right leg up and towards the ceiling as far as you can and hold this position. The slower you bring the leg up and down the more intense the exercise becomes, and the more muscle growth you will get from this exercise. Then bring the right leg back to the starting position. Repeat this process with the left leg.
Opposite Toe Touches: Go onto your back, raise your legs to the sky and then touch your toes with opposite hands.
Starfish Hold: Lay flat on your back extend your arm until it's straight and aligned with your other arm then raise your legs so you're in a starfish position.
Check out the workout!
You are going to love this "Goodbye Belly Pooch Workout To Get A Flat Belly For The Summer". Get the 10 minute version on Youtube and the full 28 minute with warm up and cool down on the BTES app!
Leave your comments below, let me know where you felt the burn the most.
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Love,
Rebecca
xoxo
ROMINA J. DELA ROSA
January 07, 2021Following your program has been an incredible blessing
Thank you for what you do
Thank you for not letting me quit
I’m truly grateful 💛