Is stubborn belly fat bothering you? You’re not alone. The abdomen is one of the most difficult areas to tighten and tone. The secret to achieving a lean stomach is combining strength training, cardiovascular exercise and a sensible diet (good genetics won’t hurt, either!). In this blog post, Beverly Hills plastic surgeon Dr. David Sayah outlines your game plan for achieving the toned tummy you desire.
Get Your Heart Rate Up
In order to see defined abdominal muscles, you must eliminate the fat that conceals them. Doing regular cardiovascular exercise such as jogging, biking or swimming helps to lower your overall body fat, including the fat covering your abdomen. If you get bored, try a group exercise class at the gym like spinning or kickboxing. Aim for 30 to 45 minutes, five days a week.
Pick the Right Abdominal Exercises
Once you have your cardiovascular training plan in place, concentrate on exercise moves that effectively target your abdominal muscles. Contrary to what some believe, traditional crunches aren’t the best way to tone the abdominal area. Crunches only work the front and side muscles of the abdomen. Other moves, such as planks and mountain climbers, are better for strengthening the entire core, including the lower back, hips and upper thighs, for more defined abdominal muscles.
Planks: Lie on your belly in a pushup position, with your palms next to your shoulders and your feet flexed, toes pointing down. Press up into a pushup position. If you like, you can balance on your forearms instead of your palms, making sure your elbows are in line with your shoulders. Try to keep your body in a straight line from your heels to the top of your head. Gaze down at the ground, keeping your head in a neutral alignment. Draw your belly button into your spine and tighten your buttocks. Start by holding your planks in 10-second increments, slowly increasing the duration over time.
Mountain Climbers: Arrange yourself in a pushup position, with your hands right under your shoulders and your arms straight. Try to keep a straight line from your heels to the top of your head. Lift your right foot and, with control, bend your knee into your chest as much as possible. Return your right leg to its starting position, and repeat the move with your left leg. Alternate legs 15 times. Repeat the cycle three times, with a 30-second rest in between. Increase the number of reps as you gradually get stronger.
Seek Help from Dr. Sayah
If these tips fail to help you achieve your desired results, don’t be afraid to ask for help. Certain factors, such as genetics, pregnancy and significant weight loss, can make it nearly impossible to achieve the toned abdomen you want. Dr. Sayah is a talented plastic surgeon that offers a variety of body sculpting options, including tummy tuck and liposuction. He can recommend the best approach for your body during a personal consultation.
To schedule an appointment with Dr. Sayah at his Beverly Hills plastic surgery practice, please call (310) 905-8405 today.