To achieve a toned stomach, adopt a regular routine of toning movements, including the bicycle crunch, reverse crunch, and plank, and combat excess fat with cardiovascular exercise and a healthy diet. Choose exercises that challenge and strengthen midsection muscles, including the obliques, and perform two sets of your toning routine four times a week. Stick to a high-fiber diet and limit daily food intake to 1,500 to 2,000 calories.
Many people think that getting a lean, muscular midsection means crunching endless crunches. In fact, achieving a toned stomach is a multi-step process, of which abdominal exercises are only one facet. To really tighten your stomach area, you need to start by adopting a regular routine of toning movements, such as the bicycle crunch, reverse crunch, and plank. To make the fruits of your toning work visible, you should also combat excess fat by getting plenty of cardiovascular exercise and maintaining a healthy diet.
Start your quest for a toned stomach by choosing a few exercises that challenge and strengthen your midsection muscles. For best results, try to include at least one movement that works both the “six pack” and the muscles at the waist, known as the obliques. Try to perform two sets of your toning routine four times a week.
The bike crunch targets the entire midsection and is therefore a good option for those looking for a toned stomach. To perform this move, lie on your back with your knees bent and your hands slightly clasped over your ears, then bring your left leg in toward your chest as you extend your right leg. At the same time, lift your neck and shoulders slightly and rotate your torso so that your right elbow points toward your left knee, then switch sides. Continue this movement for 12 to 15 repetitions, switching from side to side so that your legs are in a smooth pedaling motion.
Another good toning move is the reverse crunch, which works the “six pack” from top to bottom. Begin this movement by lying on the floor with your arms at your sides and legs raised to form a 90-degree angle with your chest. Use your abdominal muscles to lift your hips off the floor, lower down, and repeat 12 to 15 times. While this move is subtle, when done correctly it should be felt in your lower abdominal muscles.
Also helpful for achieving a toned stomach is the Pilates-based plank movement, which targets both the abdominal and back muscles. To start this move, lie on your stomach, then use your forearms and toes to lift your body off the floor. Engaging your abdominal muscles, try to keep your body in a straight line for 30 to 60 seconds. Your weight should be distributed between your elbows and toes, and your midsection should not droop toward the floor.
In addition to your abdominal exercise routine, you should try to remove excess fat from your body. Without this step, even the most toned stomach muscles can remain buried under a gut. Therefore, you should remove the fat by doing regular cardiovascular exercises and maintaining a healthy diet.
Cardiovascular exercise is basically any activity that raises your heart rate for an extended period of time and, as a consequence, burns calories. Choose activities you enjoy, such as bicycling, jogging, walking, swimming, or even brisk walking. Try doing one of these activities for 45 to 60 minutes, three to four times a week.
Healthy eating should be the final step in your toned stomach plan. Try to combat the fat by sticking to a craving-busting, high-fiber diet rich in fruits, vegetables, and other unprocessed foods. Try to limit your daily food intake to about 1,500 to 2,000 calories.
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