Like everyone else, in summer time I like to lie on the beach to work on my tan:-). I don’t know about you, but for me having a toned body is part of my beauty routine for “bikini wearing summer time”.
Summer is only a few months away, so it’s time to start training hard to get that flat, toned and sexy belly. Developing a strong core won’t only make you look sexy; it will also improve your posture and your balance. Your stability and coordination will be improved, you will decrease the risk of having back pain and you will boost your endurance. See, it’s not only about looking sexy in your bikini:-)!
Your first main concern when it comes to building muscles on your abdominal section is the nutrition part! You have probably heard this famous phrase before: “Abs are made in the kitchen”. Well, it’s true, what you put in your mouth will determine if you are going to gain muscle or if you are going to gain fat! It’s crucial to understand that what you eat has a big impact on the result you want to have.
You need to decrease your calorie intake by following a healthy diet while increasing your physical activity. Easy! Isn’t it?:-)
Reducing sugar and grain consumption will be necessary to get a better result. Pay attention to fructose and excess grains in food as they promote insulin resistance and retention of body fat. If you eat grains, choose whole ones like quinoa and brown rice. It’s preferable to eat these grains after your workout, which is a prime time for your body to put its glucose to use.
When it comes to exercise, you really need to hit the entire muscles group to get that sexy figure. These are the three main muscles you will be focusing on.
-The rectus abdominis. This is known as your “six pack” (superficial muscle).
-The transversus abdominis .These are the deepest muscles fibers in your abdominal wall.
-The internal and external obliques. These are muscles on the side of your trunk.
You can target the entire core by performing a variety of exercises that include rotating, flexing, extending and stabilising.
One of the most effective ways to build your abs are plyometrics moves. Plyometrics are really high intensity movements, also known as jump training. This type of workout was first created for athletes to condition them before a game. That’s why they are difficult to perform, but don’t worry, you need to perform them only for a short period of time.
Adding plyometrics moves to your workout routine will stimulate different muscle groups at the same time. It will transform your body fat into lean muscle and speed up your metabolism. You will burn twice as many calories as running on the treadmill, plus you will have more fun! Plyometrics exercises are going to improve your strength, endurance, balance, power and agility….. So get ready to do some jumping ladies:-)!
If you haven’t tried plyometric exercises before, begin slowly by adding 1 exercise each week untill you have 3 different plyometric movements to perform. Add these exercises into your training routine, 2 to 3 time a week ( 3 sets of 8-10). To avoid injury focus on form, keep your ankles, knees, and hips in good alignment and land in a soft and controlled manner. Here some basic example of plyometric move ( jumping lunges, squat jumps, burpees, box jump, jumping rope).
There are plenty of different exercises that you can perform to get increased results. So challenge yourself, don’t stick to the basic ones! For example, do a core exercise on the fitness ball instead of the floor. Unstable surface will force your muscles to work harder, forcing your abs to go through a full range of motions.
Getting muscle definition on your tummy takes time, so my advice is to start to train early, to be consistent and eat clean as often as you can. Then in a few months you will be ready to hit the beach:-)!
In the beginning plyometric moves can be really hard to perform, but don’t give up. The more your practice that move, the better you will get at it. Once you have mastered that move don’t stick to it. Be proud of yourself, and trust me you will be:-), then move into a harder exercise so you don’t plateau. Let me know how you go with your workout, or even better share with me your fitness tips to get that sexy belly by commenting below. Let’s get hot for summer time:-)!
Ps: Your Beauty Matters!