flat stomach

[emcarr213]

Okay so I'm a freestyle dancer and I do that 2 times a week I also do an awful lot of walking about. I want to have a flat stomach,but what exercises can I do to help my self?

[gymdandee]

Plank exercises engage the deep transversus abdominis muscle which wraps around the tummy from front to back, acting as a corset to cinch-in a protruding belly. Do the front plank at home or at the gym on a daily basis for three weeks to maximize ab results. Take a day of rest once or twice a week if you are feeling excessively tired. Do this exercise by lying on your tummy on the floor. Raise up on your toes and elbows so that your elbows are underneath the shoulders and palms flat on the floor. Pull your belly button towards your spine as you maintain a straight line from head to toe. Hold this position for 20 to 30 seconds and do three sets. Progressively increase holding time to 60 to 90 seconds.
Reverse crunches target the rectus abdominis and lower abs to help you get a lean, toned tummy. Do this exercise by lying on your back on a mat. Lift your legs straight up in the air so they form a perpendicular angle to the floor. Place your hands gently behind your head. Contract your abdominals as you lift your head and shoulders slightly off the ground. Simultaneously, lift your buttocks up so your legs punch up towards the sky. Return to the start position and repeat 10 to 20 times or until fatigue sets in. Repeat a total of three sets. Do this exercise as part of your abdominal routine four to five times per week.
You will need to engage in cardiovascular exercise. Cardio raises your heart rate and metabolism to increase caloric burn for weight loss. I suggest doing the peak 8 routine!
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.

This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.

I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes

What you eat after Peak 8 training does matter

It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_

https://www.youtube.com/watch?v=BT5hRYXmxSE&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_

https://www.youtube.com/watch?v=XLKML9EL4As&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_

Figure your heart rate by subtracting your age from 220. That will give you your maximum H.R. you want to get your H.R. between 65% and 85% of your maximum H.R. You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
You also need to watch your diet!
Get the OK from your doctor first!!

[sunshine_janice]

Its hard to spot train. My stomach is naturally small (but has that mom pouch ....[sagging skin] from four kids).....I like to do a lot of oblique training thou