Women’s Health – The Vitamin Store

Here we’ll look at four targeted exercises for getting a flat stomach in the shortest possible time.

Exercise 1 – The Crunch

Lie down with your legs bent and arms behind your head. Place your feet flat on the floor about 30 centimeters from your buttocks. Now tighten your abs and lift your shoulders a few centimeters off the ground. Count to 3 and relax. Repeat 10 to 15 times.
Important: Keep your shoulders relaxed and press your lower back firmly against the ground with every crunch. Only apply strength with your abdominal muscles and therefore do not pull with your arms.

Exercise 2 – Cycling in the Air

Lie on the floor with your arms at your side. Raise your legs at a 90-degree angle, tighten your stomach and start pedaling like on a bicycle. Do three sets of 10 circles.
Tip: If you want to increase the level of difficulty, raise your shoulders 10 centimeters above the ground while you perform the exercise.
Important: Keep your pelvis well tilted to the ground and do not pull in your back.

Exercise 3 – Leg Raises

Lie on the floor, face up, legs extended. Place your hands underneath your lower back so your pelvis is supported. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat. Do three sets of ten leg raises.

Exercise 4 – Elbow Knee Twist

Stay on the floor with your legs bent your feet on the floor. Put your hands behind your neck and keep your elbows open. Now raise your left shoulder in the direction of your right knee and extend your left arm to the right of your right knee. Then relax again and do the same to the other side. Repeat this exercise alternately 10 times per side.
Important: Do not place your chin against your chest, but keep your head sufficiently upright. There must always be a space between your lower chin and chest the size of a tennis ball.

For All Exercises
The general approach for all exercises is to do the exercises as fast as you can, then rest for about two minutes in between sets.

Exercise is just one of four elements to achieve a flat belly in short time. The other three things to to be done are:

Diet – that is knowing what foods to avoid and what to eat.
Reduce your stress levels.
Reduce fatty tissue around your abdomen.

For more information on 1 and 2 above Click Here for an earlier blog post.

For more information on number 3 above – that is, how to enhance your weight management efforts, register as a customer at The Vitamin Store then search “Shop” for Slimmetry™ Dietary Supplement

Presented by

Louis Blake
Email: blake@acandi.ws
Updated: December 11, 2019

A 7 Day Diet For A Flat Stomach

The most problematic area of the body especially for women, when it comes to weight loss or keeping fit and trim, is the abdomen.

While there can be thousands of responses on getting a flat belly there are four basic steps to achieving a fit and trim abdomen in the shortest possible time:

The correct diet – that is knowing what foods to avoid and what to eat.
Targeted exercises for the abs – keeping in mind that high intensity for short time periods and rest have proven to give the best results.
Reduce stress levels – it has been said that stress disrupts the flow of food through the intestines and contribute to the accumulation of belly fat. Learning to relax reduces the tensions in the stomach and intestines.
Reduce fatty tissue around the abdomen – this can be done with slimming creams or fatty tissue reduction supplements.

Lets Start With Diet!

Here’s what to avoid: salt, alcohol, potatoes, cookies, candy and white rice.

7 Day Diet Overview

Drink at least 2 liters of water every day – that much will improve and speed up your metabolism, which in reducing the abdomen is indispensable.
The results of the diet begin to show through the week and during the diet you can lose 2 to 7 pounds depending on the starting weight.
The diet of the day should be divided into different meals, it is desirable to follow the same time intervals.
Every day, after waking up, drink a glass of water to activate all processes in your body.

7 Day Menu

Monday:
Breakfast. 50 grams of oatmeal, filled with one percent, yogurt, apple, green tea.
Lunch. 50 grams of low-fat cheese, half a tomato, half an avocado.
Dinner. Chicken, green onion, 50 grams of rice noodles. Tuck in the soy sauce.
Tuesday:
Breakfast . Oatmeal with milk, an orange, green tea.
Lunch . Vegetable salad, dressed with a teaspoon of olive oil.
Dinner. Stewed zucchini, 50 grams of cheese.
Wednesday:
Breakfast. Berry smoothies.
Lunch. Sushi or a lean fish, vegetables (300 grams).
Dinner. Fried chicken fillet flavored with lemon juice.
Thursday:
Breakfast. Boiled oatmeal and an egg.
Lunch. Steamed vegetables.
Dinner. Greek salad with chicken (100 grams).
Friday:
Breakfast . Fruit Salad.
Lunch. Vegetable salad, cheese 50 grams.
Afternoon tea . A cup of yogurt.
Dinner. Two tubers of baked potatoes or 300 grams of steam cooked salmon.
Saturday:
Breakfast. Boiled egg, vegetable salad.
Lunch . Stew or steamed vegetables, rice noodles.
Dinner. Tenderloin steak (200 grams), salad of tomatoes and peppers.
Sunday:
Breakfast. Oatmeal with milk, with berries 50 grams.
Lunch. Salad with tomatoes, low-fat cheese and cucumber.
Dinner. Salmon with broccoli.

NOTE: The above 7 Day Menu may be repeated for another week to get the best result

A Quick Note!

In my next post I’ll go into detail about targeted exercises for the abdomen.

Until then:

Check out my post on Exercise.
To maintain a healthy waistline, get information on Slimmetry™ Dietary Supplement by registering as a customer atThe Vitamin Store.

Presented by

Louis Blake
Email: blake@acandi.ws
Updated: December 12, 2019