The stomach is the number one problem area for many people. Because losing weight and building abs is not easy. A nice and flat stomach is still considered sexy and a beauty ideal. For her too? Then we have good news! With the right diet and the right exercises, the goal – a flat stomach – can be easily achieved.
A diet is not required for this. We show you which foods make belly fat disappear. And which workout makes your muscles grow.
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Why isn’t the stomach flat?
There are different causes for a lot of belly fat . Daily calorie intake is the most important. If you consume more calories than you use up during the day, this energy is stored in the body as fat. Age also plays a big role. Because from the age of 40, the metabolism slows down. Then you should pay attention to a healthy diet and a lot of sport. But stress and hormonal fluctuations can also make the goal – a flat stomach – a long way off. But belly fat is not the only reason for the roundness in the middle of the body. Excess air in the abdomen also makes it look arched.
These foods make the belly grow:
- Carbohydrates: Our body stores the carbohydrates from food in body cells. If these are not needed for sport and exercise, it converts them into fat. So stay away from bread, pasta and rice! But that doesn’t mean you have to starve or go on a diet. You can eat normally for breakfast or lunch, but it is better to avoid it in the evening. In this way, the fat can be burned out of the cells overnight. Instead, opt for whole grain products or fruit.
- Sugar: cake, chocolate or a handful of gummy bears. A flat stomach also requires some sacrifice. Sugary foods should be removed from your list. Because sugar raises insulin levels, which in turn inhibits fat breakdown and makes losing weight even more difficult. Tip: A small piece of chocolate after the meal is ok. You should avoid fruit juices or sugary drinks.
- Legumes: Even if they are healthy, chickpeas, lentils and co. not exactly conducive to a flat stomach. They provide a lot of air in the stomach and make it look bloated and fat.
- Carbonated water also makes the stomach bloat and look thicker. Drink still water for a flat stomach. And not too little! Because if you drink enough, your digestion gets going.
- Alcohol: Beer, sparkling wine and cocktails contain a lot of sugar, which raises blood sugar levels and thus stimulates the storage of abdominal fat. If you find it difficult to do without alcohol, you should rather order a wine spritzer and always drink plenty of water.
A flat stomach is quickly achieved – with these exercises:
Crunch
Starting position: Lie on your back, pull your legs up and put your feet hip-width apart. Place your hands on the bottom of your head, elbows pointing outwards.
Let ‘s get started: Pull your belly button towards your spine and slowly roll your upper body off the floor while exhaling until your shoulder girdle comes off the floor. Hold at the highest point, lifting both feet flat off the floor. Pull one leg toward your chest with your toes tucked in until your thighs and torso form a right angle. Breathe in. Slowly lower back down (exhale) until both feet are flat off the floor. Repeat with the other leg, continuing alternately. 10 to 15 repetitions per side, three sets total.
Important: keep your neck long, do not pull your neck with your hands, and keep your elbows stretched out.
This is how it gets easier: pull both knees to your chest and alternately lowering only one leg.
That’s it: Strengthens the straight abdominal muscles in particular, but also the oblique and transverse abdominal muscles.
