I noticed that women see as an almost unattainable and unrealistic goal to have flat, muscular belly after childbirth. I also noticed that the majority of them fancy and desire it. I knew I liked it too- I always did – but I also knew that my taste was different in many ways than the majority of women.
What’s the secret of flat belly? There’s no witchcraft in it, and there’s not a miracle weapon that others would not have known so far.
The guideline stands here too: 40% of genetics, the rest’s 70% are nutrition and 30% are the exercises.
The good news is that, as opposed to a thicker calf, ankle, knee, the abs can be easily transformed even with less favorable genes.
With lifestyle changing, everyone can have a flat belly! The ultimate secret is 365 days of consistency.
The development of abdomens and the core muscles generally (deep back muscles, spine muscles, shoulders and backs) are also important in injury prevention. Backache is a common runner injury, primarily because due to shaking, vertebras can slip away next to the weak skeletal muscles.
I had backache for 1 year after giving birth, when I ran on trail. After 1 year of diligent and continuous physiotherapy, I became asymptomatic as a result of the core strengthening exercises, while I was running. With strengthening of the core muscles – particularly emphasize the abdominal muscles – the lower back pain can not only be symptom-free, but it can also be prevented.
It is important to emphasize that I can only tell my own experiences and way of life.
This recipe is unlikely to work for everyone, or if so, the degree/measure may not be the same. My firm belief in connection with any change in lifestyle – whether it’s sport, nutrition or regeneration – is that you have to refine the guidelines for your own self. It takes a long time to do that, which we do not measure in days or weeks, but rather months.
In case of eating, this primarily refers to the quantity and time of the meal.
Nutrition – little/few carbohydrate, many/lots of protein. Just ’good’ carbohydrate instead of rubbish!
- which is prohibited/unallowed (only a few bite recommended, just for the taste): pasta, potatoes, sweets, pastry
- almost compulsory: protein, meat with meat, kefir, cheese and yogurt
- others: fruit, vegetables, oat, seeds according to individual intake/input
- classical sit-up
- sit-up on a Roman bench with weight, recommended: 5-pound disc
- leg lift and hip thrust on a Roman bench or on the ground
- simple crunch on bench or ground
- scissor switch from a lying position
- side rotation
- AB Roller
- V-up on Bosu ball
I go to the gym twice a week and do abs training on both days, 20 minutes per day.
I always do my abdominal exercises in super set, so I do two tasks by turns with no rest. I combine the exercises as follows: upper / lower abs, or any abdominal exercise / deep back muscle exercise.
And if I have a secret tip then this is the following.
Besides the gym workouts, running / swimming on a daily basis naturally contributes reaching the flat belly in addition to targeted, fat burning-based abdominal exercises. But perhaps more importantly, I’m almost automatically watching the tension of the trunk and flexing my abdominal muscle. This not only has an injury prevention effect – (due to the description above) you can primarily prevent backache- but adds a lot to nice running style and the aesthetic, flat stomach.
I’m going to write rough things, but those who starving have 6 packs too. I really do not want to say that we do not eat, just point out that everyone has abdominal muscles. There is no need to train as a body builder, you just simply have to burn fat. The most visible way of reach that is lifestyle changing:
eat well with moderation and move a lot, besides spending more time twice a week for abs training.
With a 90% compliance as described above, a flat belly can be carved in a few months.
Go for it!