Everyone would like to have flat and sexy belly, especially celebrities are seeking all the methods to have it. But for common people, it is just a dream as they don’t have anyone to educate them. People try alternate methods for few days and quit when they are not able to get the results. So if you are looking for 100% guaranteed solution, then you are on the right track. Here are the solutions to get a flat belly in just 4 weeks:
- Sleep:
We know that sleeping at least 6-8 hours a day is very much beneficial for our health. But do you know that sleeping beyond 8 hours can actually affects our health?. If we are sleeping more than 8 hours a day, the food that has been consumed on previous night turns in to fat due to lack of inactivity of the body. So always avoid sleeping more than 8 hours a day. - Right Food:
Food is the main thing which fails our dream of getting flat belly. If you want to have sexier belly, you need to eat the right food. Consume food which has more lean protein. Avoid eating junk food, oily food ,carbohydrates and fats. Actually there are 2 types of fat saturated and monounsaturated fats. Saturated fats are not good for us, where as unsaturated fats are essential for our body. Eat nuts, avacodo, and fish which contains these unsaturated fats. - Right time:
Many of them skip their breakfast and have lunch directly. This is not the right way if you are looking for flat belly. Breakfast is very much important. It gives you the energy to carry out day today work. And you know what happens if you skip the breakfast, your stomach gets bloated due to gas. So eating at tight time is as important as working out. Eat at every 2-3 hours but in reasonable amount. Do not fill your stomach completely. Try to chew the food more number of times and give rest in between each feed.
So this sends the signal to your brain that, the stomach is full. - Exercise:
Last but not the least , working out is very much important along with the food, sleep and time. And while working out always start with cardio exercises such as swimming, jogging, running, cycling. Choose your favourite cardio exercise, it may be any one of the above. Cardio is essential in order to remove excess fat from the belly. It is not possible to get the desired flat belly without cardio. Now comes the core exercises for abs:
•Forward Crunches:
Lie down on your back , bend the knees to 45 degree keeping your feet rigid to the ground. Now start getting up holding your hands at the back of your head. Remember to exhale while you are getting up and inhale while moving back the resting position. This exercise needs to be done in 3 sets with 30, 25 and 20 repetitions.
•Reverse Crunches:
This exercise is very effective for your lower abs, it stiffens the lower abdomen. Lie down on your back on a bench and hold the bench edge on top of your head. Now slowly start raising your legs keeping it straight, hold it in this position for 5 seconds then rest it back to it’s original position. It needs to be done in 3 sets of 25, 25 and 20 repetitions daily.
•Pull up Bar crunches:
Hold the pull up bar, start swinging for 5 seconds in order to get the flexibility. Then slowly start raising your legs bending the knees and squeeze it till your knees reaches your chest. This has to be done in 3 sets of 15, 12 and 10 respectively.