3 Myths on How to Have a Flat Belly (And How to Actually Get One!)
Stuff the Turkey and Not Yourself
November 23, 2016How to Nourish Your Feet
December 7, 2016
Gotta get back at it!
You may have overeaten and cut out your workouts over the Thanksgiving holiday, but now is the time to get back in the swing of things.
And, lets start right where the pie, sweet potatoes and gravy started…the core!
We are going to talk about 3 Myths on How to Have a Flat Belly (And How to Actually Get One!)
Myth 1. You can exercise your way there.
False. In order to achieve sculpted abs and a flat belly, it takes more than exercise- it takes proper nutrition, too. You’ve heard that quote, “abs are made in the kitchen”, and it is true! You must stay accountable to your food choices, as well as quantity of food you are putting in your body as well. That’s where our favorite tool, MyFitnessPal, comes in- journaling your food will keep you accountable to getting your flat belly. Eat your fruits, vegetables, and lean proteins, and you will be one step closer.
Myth 2. You can spot reduce.
FALSE! Okay, wait. What is spot reducing? It’s trying to take fat off your body in a particular place. When you lose weight and gain muscle, it happens gradually over your whole body. Unfortunately, you don’t get to choose where that process happens. However, if you want to see your flat belly, there are two things you can do! Firstly, see point number 1- stay accountable to your food choices. Secondly, you can do cardio to burn off the fat on top. And thirdly, perform some ab strengthening exercises to tone up your ab muscles. I’ll give you some exercises below.
Myth 3. They were born with it.
If they are ripped, they worked for it. Period. Do some get it easier than others? Yes. Do genetics play a huge part in it? Yes. Does that mean that there is no hope for you? NO. You can work for it, too. In order to achieve your flat belly, you will need to decrease your body fat and increase lean muscle mass. How do you do that? See point number 2, and perform the exercises below. You’re welcome.
In order to achieve a flat belly, you must have proper nutrition, perform cardiovascular work to burn the fat on top, and perform stabilizing and isotonic ab work. And if you are thinking that is way too much to come up with on your own, fear not. We have a workout for you below. Enjoy!
Begin by watching the video above for a visual for the exercises. Warm up your body by walking or jogging for 8-10 minutes. Then perform the following exercises for 1 minute each. Repeat workout 2-3 times. Make sure to stretch once you have completed the workout!
1. Wide runner- 1 minute
Start from a plank position. Bring your knee to your elbow, and switch sides. Option: walk your knee to your elbow instead of jumping.
2. Diagonal Runner- 1 minute
Start from a plank position. Bring your knee to your opposite elbow allowing your hips to twist slightly, and then switch sides. Option: walk your knee to your opposite elbow instead of jumping.
3. Frog Jump- 1 minute
Start from a plank position. Jump both feet towards your hands keeping your hips elevated and knees behind toes. Jump back to plank. Repeat. Option: walk your feet in instead of jumping.
4. Crunches- 1 minute
Lay on your back with your knees bent and feet firmly planted to the floor. Place your hands behind your head. Draw your shoulders off the ground and bring your ribs towards your hips. Then lower your shoulders gently to the ground. To make the exercise more difficult, elevate your feet.
5. Bicycle- 1 minute
Lay on your back with your knees bent and feet firmly planted to the floor. Place your hands behind your head. Draw one shoulder off the ground, twist your torso bringing your shoulder towards your opposite knee while extending your opposite leg, bring your shoulders back to the center and pull your leg back in, then lower your shoulders gently to the ground. To make the exercise less difficult, keep your feet still, or plant them on the ground.
6. Back extension- 1 minute
Lay on your belly keeping your feet planted at all times. Place your hands either by your side, under your chin, or extended in front of you. Lift your chest off the ground, then gently lower back to the ground.
Make sure to stretch the last 5-7 minutes of your workout, and finish with a Hoo-Aah!
If you found this to be helpful, we would love it if you would share it with your friends.
Now get out there, and keep going for your goals one step at a time. Invest in yourself!
Hoo-Aah!
The BCC Team
1. Wide runner- 1 minute
Start from a plank position. Bring your knee to your elbow, and switch sides. Option: walk your knee to your elbow instead of jumping.
2. Diagonal Runner- 1 minute
Start from a plank position. Bring your knee to your opposite elbow allowing your hips to twist slightly, and then switch sides. Option: walk your knee to your opposite elbow instead of jumping.
3. Frog Jump- 1 minute
Start from a plank position. Jump both feet towards your hands keeping your hips elevated and knees behind toes. Jump back to plank. Repeat. Option: walk your feet in instead of jumping.
4. Crunches- 1 minute
Lay on your back with your knees bent and feet firmly planted to the floor. Place your hands behind your head. Draw your shoulders off the ground and bring your ribs towards your hips. Then lower your shoulders gently to the ground. To make the exercise more difficult, elevate your feet.
5. Bicycle- 1 minute
Lay on your back with your knees bent and feet firmly planted to the floor. Place your hands behind your head. Draw one shoulder off the ground, twist your torso bringing your shoulder towards your opposite knee while extending your opposite leg, bring your shoulders back to the center and pull your leg back in, then lower your shoulders gently to the ground. To make the exercise less difficult, keep your feet still, or plant them on the ground.
6. Back extension- 1 minute
Lay on your belly keeping your feet planted at all times. Place your hands either by your side, under your chin, or extended in front of you. Lift your chest off the ground, then gently lower back to the ground.
Make sure to stretch the last 5-7 minutes of your workout, and finish with a Hoo-Aah!
