There is no doubt that lots of men and women out there are conscious about achieving and maintaining a sexy and slim set of abdominals.
And product manufacturers in the health and fitness industry are well aware of the need for a trim and toned waistline.
This is why you are constantly bombarded with countless advertisements for various products and fat loss supplements that promise you will have the firm belly or the sculptured abs of your dreams with little effort at all.
However, advertisers fail to disclose the fact that aside from too much belly fat being unsightly, it also poses some hazards to your health.
There have been several studies that show a connection between the amount of belly fat a person carries and the occurrence of health issues such as high blood pressure, high cholesterol levels, heart ailments as well as Type2 diabetes.
What Can You Do To Get Six Pack Abs?
First off, if you think that your waistline is getting out of control you need to take measurements in order to check if you are somewhere in the danger zone.
For an average height male, you generally should have a waistline circumference that is less than 40 inches.
Women on the other hand should have below 35 inches for their waist circumference.
If you are in the danger zone and need to start doing something to get that belly flab to disappear once and for all.
There are some simple techniques that you can use in order to start firming up your waistline for a sexy look and overall better health.
1. Increase Your Daily Activities
Most people why are trying to get into shape really don’t have to go to the gym in order to get the exercise they need.
You can actually do some pretty fun and enjoyable activities when you are at home, especially for burning up all of those extra calories.
Simple daily activities such as gardening or mowing the lawn can help to burn up as much as a hundred extra calories by the hour.
And those are regular activities that you do already.
You can also make it a point to play some type of sport while you are at home or at your local park such as shooting hoops or tennis.
If done on a regular basis, these activities will also help to burn the calories needed to shed your belly fat.
If you have a backyard pool, or have access to one in your local community, you may want to go for swim as often as you can.
This is because swimming is one of the most exhausting activities that you can do to burn up the fat since you are using your entire body during this activity.
2. Traditional Cardiovascular Training
People who would really like to burn lots of calories by increasing their metabolism can engage in some traditional cardio exercises such as walking on the treadmill, using the stepper machine or the elliptical.
However, it must be noted that although these types of exercises are extremely effective, they need commitment and persistence.
This means that you will only start seeing positive results after you have been consistent over a long period of time.
One of the benefits of traditional cardio machines is that you can mix up the exercises so that you do not get bored doing the same routine over and over again.
But the bottom line is to do them often so you can burn as much calories as needed to shed your belly fat.
3. Targeted Abdominal Exercises
The next step is to start firming up the belly muscles through the right forms of exercises that target your abdominals directly.
Studies like those conducted by the American Council on Exercise (ACE) have given some great examples of exercises that can tone up your abs effectively.
These would include abdominal exercises such as:
- Supine bicycling
- Leg Lifts on the captain’s chair
- Vertical leg crunches
The ACE have found that these three particular exercises have been observed to work better on the abs rather than other forms of more popular exercises that people generally tend to use.
You can also do some twisting crunches and even better yet, use the exercise ball for crunches to start building a set of rock solid abs.
How often should you work your abs?
If you would really like to work on slimming down your waist and flattening your stomach, you can do any of the exercises 4-5 times every week.
You may also get further instructions online from blogs and YouTube so that you have examples to follow and are doing the exercises with proper form.
4. Proper Nutrition and Meal Planning
Aside from all of the abdominal exercises and cardio training, you also need to know that diet plays an important part in getting sexy six pack abs.
There are certain foods that will help you stay lean while you are firming up your belly muscles.
Start out by eating more protein-rich and fiber-rich foods while at the same time avoiding anything that contains large amounts of sugar and other simple forms of carbohydrates.
Experts advise clients to seek meal plans that consist of lots of complex carbohydrates, lean protein sources and unsaturated fats, especially the mono-unsaturated variety.
If you can’t afford to hire a dietitian to help you construct a meal plan, then you can try a commercial program such as The South Beach Diet, the Paleo Diet and any other similar diets that are available on the market.
5. Relaxation Techniques
Another lesser known option that you can take to start firming up your belly is to start practicing some relaxation techniques.
One of the most popular techniques is to engage in regular yoga classes in order to achieve this.
Yoga not only helps you to gains strength and muscle tone, it also helps your body to release built up stress.
It has been proven that high stress levels lead to an increase in cortisol levels in the body which in turn leans to weight gain and metabolic syndrome .
Chronic high stress levels may cause the body to store extra fat predominantly in the midsection around the waist.
So you can relieve yourself of excess stress through regular yoga sessions, which in turn would help your body to lose weight and to also help decrease your chances of developing various diseases.
As mentioned above, yoga is also very effective for toning up the muscles of your core.
You have to experiment in to find the best yoga positions, such as the supine poses, which will work best to help firm up your belly muscles.
If you can’t find the time to take yoga classes, there are many yoga DVDs available and also video tutorials that you can watch online for free to help you get started.
People can determine right away if what they are doing is helping them in firming up the belly muscles.
Once you gain some experience with the different yoga poses, you can create your own routine that targets your abdominal muscles for maximum development.
If you want a sexy set of six pack abs you need to realize that it is going to take some education, planning and effort to make it happen.
But through persistence, patience and your hard work, you can have that awesome set of abs that you have always dreamed of!