That weight around your middle sure can be stubborn to lose, anyone who’s tried to get rid of their muffin tops can agree how difficult it is to get rid of them. If you want to challenge your wobbly belly and sides, or just want to tone up your middle area, use these tips alongside with a healthy diet and they will be gone in no time.
Crunches
3 sets of 25 reps
Begin by lying on your back with your knees bent at a 90° angle. Think of creating a bowl-shaped stomach by pulling you belly button in towards your spine and then curl your bottom up, keeping your head and neck tall and in line with your body. Keep pulling your navel in towards your spine during the whole movement.
Tummy tucker
1 set of 5 reps
Lie on the floor with your knees bent, feet on the floor and your hands on your abs. Take a deep breath in, exhale, then draw your navel in to your spine, aiming to pull your belly button into the floor. Hold for 10 seconds, then relax.
One-legged plank hydrant
2 sets of 10 reps on each leg
Get into the plank position with your hands on the floor. Pull one of your knees close to your chest then, without touching the floor, push your leg back out and up so it’s behind you at a 45o angle. Hold for two seconds, then bring the leg back into your chest.
Downward dog to plank sequence
5 rounds, holding each pose for 5 breaths each
Start on all fours, with your wrists slightly in front of your shoulders. Separate your knees to hip-width apart and curl your toes under. Exhale, then lift your knees off the floor, reach your sit bones toward the ceiling, and straighten your legs in a downward dog position, pushing through your heels. Hold for five slow breaths, inhale, then shift your weight forward into plank, with your core. Hold, then exhale and push into a downward dog.
Avoid distracted eating
People usually eat more when they stop thinking about it.
Set aside precise meal times. Eat at a dining room table, when possible and ban yourself from eating in front of the television or at your work desk.
Limit your portion sizes
Eat often, small meals so that the calories are easier for your body to burn off, by doing so will limit the amount of fat that gets stored.
The meals should be balanced and nutritious, include plenty of fruits, vegetables, lean protein, and whole grains.
Monitor your fat intake
Monosaturated fats are healthier for your waistline than trans fats.
Some examples of monosaturated fats include avocado, green tea, yogurt, blueberries, and bulgur. Chocolate milk is also a good source, particularly when made with low-fat milk.
Eliminate high-calories drinks – While several people may realize that they need to cut calories in what they eat, less realize just how many calories lie unseen in many drinks.
Get more fibre in your diet
Fibre makes you feel full and slows digestion. As a result, food enters your bloodstream slower, making it easier to burn off.
Eat whole foods
Swap refined grains with wholegrains, which have more fibre and less sugar.
Stock up on protein
Protein rises the body’s sensitivity to insulin, preventing your body from digesting food too quickly and causing less fat to get stored in your stomach or any other area.
Avoid sodium
Sodium causes the body to retain water and gas, causing your abdomen to become bloated.
Image courtesy of © Richard Newton / Alamy
