Don’t lie to yourself, have a flat belly and abs, it makes everyone want to do it. It’s a bit like the holy grail, everyone talks about it, but we don’t really know how to really have visible abs. I see a lot of abs challenges and flat stomach challenges on the Internet. The thing is that I don’t believe in before and after pictures with a slogan like “I changed my body in 30 days” or “I had a flat stomach doing abs every day”.
1. EAT HEALTHY: EAT WELL
It seems to be an absolute truth, or something simple. Healthy eating is the basis of any dietary rebalancing. Beyond that, eating balanced is a health issue that is becoming more and more important. Why is this? Not to mention the fitness fads or fitspo trends, eating balanced is not as easy and obvious as one might think.
Temptations are everywhere, food is increasingly modified, industrialized or grown with a lot of pesticides and other chemicals. It seems to me that eating healthy and simple products has never been so difficult. Even knowing where your meat or fish comes from is a real struggle. Even butchers don’t always know where the beef they serve comes from. So, I can’t say it enough: eating well is not necessarily easy, and yet, eating well is healthy.
I am aware that eating organic or buying meat at the butcher’s is not for everyone. I also know that it requires some effort and a little more time. But knowing what you are putting on your plate is essential for me and I hope that it will become so for you too, little by little.
So, if you want abs to be able to chill on the beach with your stomach flat in plain sight, start by eating well. It’s simple: vegetables, fruits, meat, fish. In fact, anything that has no packaging and was already 5000 years old before you were born.
2. MAKE CARDIO BURN FAT
Cardio is life. When I say cardio, I mean all the sports activities that make you sweat. Running, cycling, RPM, dancing, elliptical biking, zumba, body combat or body attack, in short, anything that challenges your breath. The goal is for you to be soaking wet and red at the end of your workout. Yes, you won’t be glamorous, but you’ll feel great and you’ll have eliminated a lot of toxins.
So, a healthy and balanced diet, coupled with 3 cardio sessions, 40 minutes a week, will help you get rid of the fat that bothers you. And little by little your abs will appear. Yes it’s work, nothing to do with magic 😉
3.NOT DOING ABDOMINAL EXERCISES EVERY DAY
When I see “abs challenges” or “abs march madness”, it makes me laugh. And then I remember that at the beginning of my fitness journey, I did these abs challenges myself. Without much result. In reality, these one-month challenges that make you do abs almost every day, don’t give any convincing results. Why not?
Because abdominal muscles are muscles like any other, which need rest. If you work them every day, then you’re going to “wear them out”. You have to let them congest for a day or two for them to develop. Moreover, this kind of flat stomach challenge doesn’t include working with a load. In order for your abs to come out of hiding, you have to work with weights to really make the muscle work. So, for visible results, it is recommended to work with heavy loads and to do about fifteen repetitions per exercise. And above all, to have days off. To tell you the truth, I rarely work the abs specifically. And when I do, I mostly target the obliques.
In fact, you have to work the abs like all the other muscles and not do crunches every day. Clearly, it doesn’t do much good.
4. SHEATHING: DEEP ABDOMINAL STRENGTHENING
Sheathing is really what strengthens the abdominal belt the most. In fact, it makes all the abdominal muscles work in depth and gently. For women working the abs gently is important for the perineum. So, I’d like to say that sheathing is your friend.
If you really want a flat belly, you can do 9 minutes of abdominal work in sheathing mode, once or twice a week. I usually do 3 x 1 minute of “classic” boarding on the elbows or forearms, with the perineum contracted, the stomach tucked in and I take the Ujjayi breath (which is optional). I girdle my whole body, i.e. I contract my buttocks and legs.
Then I do 3 x 1 minutes of boards on each side, in the same way, with the perineum contracted, stomach tucked in and I take the Ujjayi breath. I put my feet on top of each other and lean on my forearm.
This allows me to keep my stomach flat and tucked in without taking too much time each time.
5. DRINK LOTS OF WATER: STAY HYDRATED
Often, when we engage in a fitness or healthy lifestyle, we forget and neglect hydration. Yet drinking a sufficient amount of water every day can make a big difference.
A sufficient amount of water actually means at least 2 liters of water per day. What is the point of drinking so much? Well, it helps prevent water retention.
This is because when we don’t drink enough water, the body retains what little water it has. It is a survival mechanism. The trick is that it makes the body swell and creates an extra layer of fat. Finally, it looks like fat when in reality it’s water. So if you want to have visible abs, I advise you to drink at least 2 liters of water a day to avoid this swollen appearance.
In addition to hydrating you, drinking water will help eliminate and work your kidneys. And yes, the kidneys are the body’s filters that eliminate impurities. The more water you drink, the more you will trigger the body’s “purification” mechanism.
To think about drinking my 2 liters of water a day, I always take a water bottle like this with me. It’s graduated, so I always know what I’m drinking. It’s really practical and it doesn’t leak into my bag.