id169452210234449

supplier accountmagazinefeatures

file namegm1312-gm1213p118.jpg

title*YES you can have a flat belly

subject date24-05-2022

place

credit

caption118 yes flat belly H ands up if you’ve sweated your way through hundreds of crunches in the hope of a flat stomach but have still been left with that little section of belly flab that just refuses to budge. The frustrating reality is that the midsection can be one of the trickiest areas to tone. If you’re spending hours every week working on your tummy, then take heart – even women dedicated to a good diet and regular exercise often can’t iron out their abs. ◗ Work your core “Think of how the body of a dancer or gymnast looks,” says Jones. “Just looking at their upright posture and lean, lithe muscles will tell you how strong and developed their core muscles are.” Workouts such as yoga, Pilates or Barre classes are ideal for developing the muscles in question. “Ideally you want to aim to incorporate exercises such as the plank that include multiple muscles and also require the you can have a Photography getty images stabilisation of the core,” says Elizabeth Nable from Xtend Barre studio in Mosman, NSW. “The result is the creation of lean muscle and strength in the muscles that have worked, including the abdominals.” ◗ Learn the plank Lie on your front with your legs extended. Place your forearms on the ground and move into a position similar to a push-up except you are balancing on your forearms instead of your hands. Pushing into the ground through your shoulders, raise your body and straighten your legs so you’re supported on the balls of your feet. Engage your core and keep your back flat and your tailbone tucked. Hold this for a minute, or longer if you can, and then repeat. ◗ Don’t forget to sweat Strength training such as sit-ups will certainly tone the sixpack muscles in your tummy, but if they’re trapped under a stubborn layer of fat around Sit-ups alone won’t give you a trim tummy. You need to focus on your whole core, says Chelsea Clark The sec

id169452210234450

supplier accountmagazinefeatures

file namegm1312-gm1213p119.jpg

title*YES you can have a flat belly

subject date24-05-2022

place

credit

caption119 goodfitness. Photography getty images your midsection then all that work will be for nothing. Regular cardio workouts will boost the body’s metabolism and melt fat. “If we just build muscle, without also burning the fat, we can end up looking bigger in the belly because basically we’re just stacking the fat and muscle on top of each other,” says Jones. Whole body cardio workouts such as swimming or boxing are particularly useful as they will also work the core muscles. “Boxing is one of the best types of training you can do – just look at a boxer’s physique,” says Nable. ◗ Hands-on approach While not strictly an exercise, regular massage may also help get your belly in shape. When we’re feeling stressed, natural production of the hormone cortisol is increased and can cause the body to store fat, especially around the tummy area. core workout Try this quick workout to get your belly in shape: l 20 pelvic tilts l 20 reps of bird-dog exercise l 10 squat jumps (90-degree squat)  Pelvic tilts: Lie on your back, knees bent, both feet flat on floor. Using your abdominal muscles, and without lifting your hips, press your lower back into the floor and hold this position briefly. Then tip your pelvis in the opposite direction creating an arch in your low back. Do not lift your hips or let your tailbone roll up off the floor. Hold this position briefly before returning to your starting position. Perform 10 repetitions, rest for 60 seconds and then repeat  Bird-dog exercise: Start on all fours with your hands under your shoulders and knees under your hips, keeping your head, neck, and back straight. Raise your right arm and reach it forward and, at the same time, kick your left leg backwards until it’s straight and in line with your torso, hold for one second. Slowly bring your arm and leg back to the ground and repeat with the opposite arm and leg. The right-arm/left leg and transition t