Flatter Abs..

 

start by cutting out all white flour and refined sugar as well as any processed foods made with them. This cuts out a lot of bloating and water retention in that area. It used to be a HUGE problem for me........no more!

What are some examples??

I'll be your ab partner!

I gained/lost a few pounds this year and im at my desired weight soooo i wanna tone up my tummy

its a bit flabby

also pilates maybe? im starting it tomorrow, i've heard it works wonder

feel free to pm me!

Examples are to read all labels.....if it says "Enriched white flour" don't eat it. Substitute whole grains, live grains (Ezekiel products), even corn rye is good.  In the case of rice...never white rice.......if you can help it,not even so much brown rice, more wild or whole grain rice blends are better. I don't know where you live, but if you have access to Trader Joe's, Sprouts, and/or Whole Foods..... these are the places that I shop. That would be a good start. We can change some more products out when you're ready.

At the same time, read labels and eat NOTHING with refined sugar in it.....only natural sweetners like brown rice syrup, cane juice, and agave nectar. These are healthy and will cut down on water retention and bloating pretty quickly. Eat fruit only in the morning so you have a chance to burn off the sugar in it throughout the day. You can find ANY food with these natural ingredients.... ice cream, cookies, anything......just be counting your calories if you are watching your weight so you don't overdo it, but I say enjoy and eat up!

If you want some of my favorite exercises, just let me know.

Wow that was great info, I'm going to try to put it to the test.. though I'm an incredibly picky eater so it may take a while to find items that fit those criteria. But I shall not be thwarted!

mammasaurus - I'd love to know what some of those exercises are!

Simple carbs have to go; as well as things like...

• White flour
• White or refined sugars (such as corn syrups)
• Foods high in saturated fat and cholestorol
• Foods with unnessessary salt (causes bloating)
• And almost any processed, pre-packaged foods

I've been working on my abs a lot for the past month or so, and have seen lots of improvement! Strength training and ab exersizes help A TON, although we can't forget cardio. For the next two weeks, this is my daily exersize schedule.

• 45 minutes swimming various strokes, treading water, diving, etc. (Swimming classes - not lessons, just keeping in shape)
• 40 minutes strength training with weights, as well as lunges, squats, and reverse crunches.
• 30 minutes of either swimming breaststroke or brisk walking. I often swim twice daily, since my grandma has a pool, and the one used for my classes is indoors - no sun! I also have a treadmill though, so on days when I don't swim, I walk or jog.

I don't neccesarely have abs, but I have had a flat, defined stomach since I was a little kid. I didn't eat a diet very high in salt, though; and my mother fed us alot of whole grains- that is the only bread she has ever bought.

Abs are 70% diet, 30% exercise.  So really start reading labels.  Cut out simple carbs, eat brown/wheat EVERYTHING and avoid added sugars.  Lean proteins are the way to go.  Watch your fat intake and what kind of fat it is.  Good fats are okay (however you still have to stay in the RDA), avoid bad fats at all cost.

No problem! For the food part made easy stay away from traditional grocery stores - even their "healthy" versions are often not great brcause they are more focused on the selling of the IDEA of health, and not focused enough on producing an actually healthy food. Stores I like are Sprouts, Trader Joes, Whole Foods, Wild Oats, and Fresh N' Easy. Though these stores make it a lot easier to find a super healthy version of most every food, you still need to read labels to look for things like sugar, which you don't want. Find things sweetened with agave nectar, brown rice syrup, or cane juice, even jams made with white grape juice as a sweet factor. ALL are good. Next, make sure as regards whole grain that it is whole grain flour, NOT enriched wheat flour - that's a no no as obviously is any kind of white. Like Oprah says when she's eating right "there's no white stuff!".

For the abs, I'll start with the ones I did today.....I'm trying to get my full workout in my journal today. Won't be doing that everyday (lol) very tedious... Anyway try these:

Choose a medicine ball you are comfortable with the weight of for this. If you're not sure, any gym will have several to try.....start low and keep going up until you find the one that you start to feel in by the 5th rep. (I'm in good shape and use a 6 or 8lb). Lie flat on your back arms and legs extended fully, the ball in your hands on the floor. Slowly (form is CRITICAL) raise your the ball and your legs at the same rate and touch while still stiff as a board in the middle, reaching to the highest point on your leg possible (at least mid calf, the higher the better) then slowly lower arms and legs WITHOUT EVER hitting the floor with either, but down to 1" from it. Repeat for as many as you can, 20 is hard, so your goal is to go as far as you can without hitting the floor, losing your form, or tearing every ab muscle you have (lol!) DO NOT BEND during this exercise, Remember, I have the advantage here, I'm fused 15 times and can't bend so I know I have the advantage on this one. I'm fused in the S-I joint as well so pay attention to your form folks. You will see a difference after just one week. You will be sore as hell, but you will love it!

You can rest in between the three sets you'll be doing, but you will stay busy while you rest (remember who you're talking to!) For the rest period you must lie flat on your back and throw the ball as high as you can, I mean TRY to hit that ceiling! Do this as many times as you have done number of sit-ups....(20 sit ups, 20 throws) when done, your rest is over and you're back to sit-ups - no excuses! Repeat at least 3 sets.

Another must for flat abs is doing planks......and I don't mean sissy planks either. I mean you start by holding a plank for as long as you can and you do them when you get up, when you work out, and just before you go to bed. I've been doing that for three years and I now can "plank-it" for nearly 4 minutes. Each day try to hold it for a couple seconds longer. Put your favorite tune on and make it your goal to plank it all the way through. If you're a newbie, it won't happen, but if you keep at it, it will. N

More will be inmy journal by 11 pm 2nite. Have fun and remember: You have to be hard core to get a hard core!! And for goodness sake - have fun!

i have skinny legs, reasonably thin arms and chest and then a big horrible tummy :( :( :(

You can do this.......trust me! E-mail me, I don't know if I should write these long deals on the postings, though there has been a lot of interest coming to me from this one.......can someone advise on this please?

In the meantime, I journalized my workout yesterday because I had some specific requests to know what I do for exercise. It's just one day, but adjust the weight s to what is right for you, if you're new at fitness break it up to 2 different days with a day of rest or cardio only in between. If you are new to fitness, go LOW AND SLOW. Remember that working up to something way beats overstraining and getting frustrated at the beginning.

I'm a small framed person, 5'5.5", now 118 pounds and I have some curves! I used to look kinda straight up and down and a bit underweight after several surgeries at one point. I now have  very shapely arms, defines thighs, solid calves, and an actual butt. My kids have said for years I have no butt. They have now admitted I've grown one! A nice one. Score a point for the single mom!

You can do this, I swear. I will help you.

I know that the main thing that i need to focus on is diet for the moment :[ i want to budge a stone, but i'll be happy with dropping half a stone tbh x