Tips on how to achieve a slim, toned and sexy stomach.

1. Tips on how to achieve a
Slim, Toned and Sexy
Stomach
Blasting belly fat and tightening your core takes a few
simple steps, beginning in your kitchen, and ending
with basic exercises that you can do anywhere, without
the need for special equipment or a gym membership.
Just follow these eating guidelines and exercise routines
and you'll be amazed at how quickly your stomach
becomes slimmer, sculpted and toned.

2. Food rules for a flatter
stomach:
• Eat a breakfast high in protein.
Start your day with a breakfast high in protein to get your metabolism
moving and to feel satiated and energized until lunch.
Blend yourself a smoothie with greens, almond butter and some fruit, or
make an egg white scramble with veggies.

3. Don’t deprive
yourself, but make
healthy
substitutions.
Make a few substitutions
to reduce fat and calories
without losing flavour. Choose
Greek yogurt in place of sour
cream, honey or maple syrup
in place of white sugar, and
finish your meal with berries
rather than cake or ice cream.

4. Use fresh herbs.
Fresh herbs like parsley,
cilantro, basil and mint will add
flavor to a dish without many
calories, which will curb the
desire to add sodium through salt
(which contributes to bloating),
and will cut down on calories
since you’ll use less oils and
butter.

5. Eat plenty of
complex
carbohydrates
Rather than eating refined
simple carbohydrates like
pasta, cereal, bread and white
rice, choose complex
carbohydrates like oatmeal,
whole grain pasta or bread.

6. Definitely eat
fat.
Consuming healthy fats
actually helps you blast belly
fat. Make your own salad
dressing by using extra-virgin
olive oil and your favourite
vinegar or citrus juice. Add
sliced avocado to your
sandwich and skip the cheese.
Although these are all small
changes, by consistently
choosing healthier alternatives
every day, you can accomplish
your goals without feeling
deprived or dissatisfied.

7. Exercises to get a slim,
sculpted and toned stomach:
To achieve a strong,
toned and sleek stomach,
you need to connect the
dots between your mind
and body. We advocate
keeping the exercises very
simple and focusing on
connecting your breath to
the movement. The below
two exercises combined
with a quick daily interval
program, three to four
times per week is enough
to deliver visible results.

8. PLANK
Plank is the holy grail of core exercises because it builds both
strength and stability while shrinking your midsection.

9. H O W T O :
• Lie down on your stomach.
• With elbows bent to 90 degrees, place
your forearms on the ground and lift the
rest of your body up off the ground
while maintaining a straight line in the
body like a wooden board.
• Once you’re in plank, focus on working
against gravity to pull your stomach
muscles up toward your spine. On each
exhale, pull your abdominal muscles in a
little more tightly. On each inhale, hold
them there. Aim to hold this position for
a minimum of 20 deep inhalations and
20 deep exhalations, eventually building
up to holding your plank for 80 cycles of
breath.
• Modification: This exercise can be
performed with your knees on the
ground

10. SIT UPS
A proper sit up strengthens your transverse
abdominal muscles (think about the muscles that
work when you suck in to zip up a super tight
pair of jeans) creating internal strength and that
flat belly appearance.

11. H O W T O :
• Lie on your back with your knees bent and your feet placed flat on
the floor with your heels about 12 inches in front of your knees.
• Lift your arms up overhead and then bend your elbows to interlace
your fingers behind your head. Allow the weight of your head to be
held by your hands.
• Make sure that you spine is in a neutral position, meaning that your
tailbone and back of your rib cage are both connected to the ground.
• As you exhale, visualize steering your lowest rib toward your pelvis
as you lift your upper body up off the ground.
• Hold this curled position for three inhalations and three exhalations
before returning your body back to the ground.
• Repeat your sit ups with this same attention to quality until you hit
fatigue.

12. CARDIO
Cardiovascular exercise, with all of its stress
reducing and heart strengthening benefits, is the
secret sauce for shedding stubborn excess
weight from around your midsection. For
targeting belly fat, cardio is 100% about quality
over quantity. In fact, sprinting is one of the
most effective abdominal exercises because
your core engages at full effort to stabilize your
body during a sprint. If you have never tried
intervals before, but have no limitations to
prevent you from running, try a simple interval
program of alternating between moderately
paced and intense bursts for 20 minutes daily. A
beginning interval program could look like this:

13. H O W T O :
• Minutes 0-4: Moderate pace to warm up
• Minute 4-5: Jog
• Minute 5-6: Run (your quickest pace)
• Minute 6-7: Jog
• Minute 7-8: Walk
• Minute 8-9: Jog
• Minute 9-10: Run (your quickest pace)
• Minutes 10-12: Walk or Jog
• Minute 12-13: Run (your quickest pace)
• Minutes 13-15: Walk or Jog
• Minute 15-16: Run (your quickest pace)
• Minutes 16-17: Walk or Jog
• Minute 17-18: Final Run!
• Minutes 18-20: Recovery walk

15. REFERENCES
• http://www.mindbodygreen.com/0-14807/every-food-
exercise-tip-you-need-to-get-a-slim-toned-sexy-
stomach.html
• www.mindbodygreen.com
• http://plankpose.com/core-killer-superman-plank/
• https://poise-health.co.uk/help-advice/basic-core-
exercise-stretches/
• http://sassyfitgirl.com/situps
• https://www.pinterest.com/pin/421086633886842597/
• http://www.huffingtonpost.com/manuel-villacorta/5-
steps-to-the-perfect-sm_b_9873746.html

16. REFERENCES
• http://www.nutrientsreview.com/proteins
• https://thefastmetabolismdietcommunity.com/food-
substitutions-in-fast-metabolism-diet/
• http://www.centralmarket.com/Blog/Posts/March-
2016/Fresh-Herbs-Cooking-Storage-Tips
• http://www.med-health.net/What-Do-Carbohydrates-
Do.html
• https://ourbetterhealth.org/2016/05/28/simple-
carbohydrates-vs-complex-carbohydrates/
• http://www.istockphoto.com/in/photo/healthy-fitness-
salad-gm470266347-34674954
• https://www.pinterest.com/jyostnazaware/gymahloic/
• http://lolpal.com/tip-to-reduce-weight-156/

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