PT Health Life

How to get a flat stomach in 1 week

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PT Health Life – How to get a flat stomach in 1 week doesn’t necessarily require taking drastic, drastic measures… sometimes you just need small, controllable changes that increase metabolism, help flatten your stomach and improve your health. overall health.

1. Perform crunches to help strengthen your core muscles and help you have a flat stomach

Crunches are a classic abdominal exercise, targeting the rectus abdominus, the muscle responsible for the “six-pack” look that many people dream of. However, more than just aesthetics, strong core muscles also help improve posture, reduce the risk of lower back pain , and you can participate in other physical activities more easily.

How to do crunches:

  • Lie on your back: Place your feet flat on the floor, knees bent. Cross your arms across your chest or place your hands behind your head.
  • Focus on your body: Tighten your abs, exhale while slowly lifting your shoulders off the floor (pressing your lower back into the floor), focusing on using your core muscles to lift your upper body.
  • Inhale, slowly lower your upper body, maintaining tension in your abdominal muscles throughout the movement.

These basic crunches significantly activate the rectus abdominis, making them one of the most effective exercises for strengthening the core, resulting in a flat stomach and slim waist. Aim to do 3 sets of 15 – 20 repetitions each, to start seeing results.

Crunches help strengthen core muscles to help flatten the stomach.

2. Eat lots of fiber-rich foods

Fiber is a very important nutrient in helping to keep your belly flat. Fiber helps keep you full longer, reduces calorie intake and promotes a healthy digestive system. In particular, soluble fiber forms a gel-like substance in the intestines, slowing down digestion and reducing appetite.

Foods rich in fiber :

  • Fruits: Apples, pears and berries…
  • Vegetables: Broccoli, carrots…
  • Legumes: Beans, lentils and chickpeas…
  • Whole grains : Oats, quinoa, millet…

3. Reduce bloating with foods rich in potassium

Bloating can make the belly appear larger than it actually is. Potassium helps balance the amount of sodium in the body, reducing water retention and bloating. Potassium-rich foods are your allies in the fight against bloating and gas.

Some foods rich in potassium:

  • Banana: Rich in potassium and nutrients.
  • Sweet potatoes: Contains lots of potassium and fiber.
  • Spinach: A leafy green rich in nutrients and potassium.
  • Avocado: High in potassium and healthy fats.

4. Drink green tea for anti-oxidation

Green tea is a beverage that brings many health benefits. The antioxidant catechins found in green tea increase metabolism and burn fat, especially during exercise.

The goal is to drink 2-3 cups of green tea per day. Use freshly brewed tea instead of bottled tea to maximize the health benefits.

If you are sensitive to caffeine , consider drinking tea earlier in the day to avoid insomnia at night.

5. Add ginger

Ginger is an herb that helps support digestion, relaxes digestive muscles, reduces inflammation, and helps prevent (or reduce) gas and bloating – conditions that make the belly larger than normal.

How to use ginger:

  • Tea form: Mix a few slices of fresh ginger in hot water, then drink warm.
  • Cooking: Add ginger to meals for added flavor and health benefits…
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