Hoping to defy the Christmas bulge? These are the four foods you need to welcome into your life to help keep a flatter stomach this December.
Pineapple
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Pineapple is full of bromelain, an enzyme which aids digestion and eases bloating. Make yourself a fruit salad and add papaya which also helps you feel less bloated.
Fennel is a diuretic and can help your body flush out the excess water which often leaves you feeling bloated. If the liquorice-like taste puts you off then celery is a great alternative with similar properties.
Yoghurt
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Any kind of yogurt, whether full fat or fat-free, can help improve your digestion - as long as it's rich in probiotics. Just look out for live and active cultures on the container's label.
Fitness expert Tracy Anderson, writing for Health magazine, recommends dairy in general for helping achieve a flat stomach.
She says: "If you're after a sleeker middle, add dairy to your diet. Research shows that its proteins increase satiety and cause you to eat less. My choice: homemade Parmesan crisps. Preheat oven to 350; line a baking sheet with parchment. Divide 2 cups grated Parmesan into 2-Tbsp. portions. Form each into a small pile and press with the back of a fork. Bake until melted and flat, 5 to 10 minutes. Transfer to a paper towel-lined plate. Serve with chopped cooked vegetables (I love spinach, squash or eggplant)."
Ginger and peppermint
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Ginger and peppermint are great for keeping gas at bay. Try hot or iced ginger or peppermint tea but keep it unsweetened to avoid unnecessary calories.
8 Epic Ab Exercises for a Firm, Flat Stomach
Hanging Knee Raises (01 of05)
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This exercise primarily targets your lower abdominal muscles and also includes an isometric component for the muscles of your upper body. Begin hanging from a pull-up bar (use a step or bench to get up if you need help). Start with your legs fully extended and then use your core to lift your knees up towards your chest so that your thighs are parallel to the floor. Slowly lower your legs back down towards the floor, making sure to extend your legs fully for each rep in order to get the full range of motion. Preform 10-15 reps. Photo Credit: Catarina Cowden Click here to see All The Epic Ab Exercises for a Firm, Flat Stomach
Single-Leg Cable Deadlifts(02 of05)
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This exercise primarily targets your hamstring and glute muscles but includes a large core component because it requires a great deal of balance. Set up one side of the cable machine at an appropriate height, as pictured to the left. Grab the handle with your right hand and take a few steps backward so that the weight stack is lifted about halfway. Firmly plant your left leg on the ground and be sure to start with a tall stance, your gaze looking straight ahead, core tight and your shoulders back and down. Lift your right leg off the ground and start to lightly kick it back behind you as you begin to fold forward at your hips. Be sure to maintain your spinal alignment by keeping your core engaged at all times. Aim to extend so that your torso is eventually parallel with the ground, you may not be able to achieve the full range of motion right away though, so extend up to where you feel comfortable when first starting out. Slowly reverse the motion, pulling through your left hamstring and glute muscles while also concentrating on keeping your core engaged as you return to the standing position. Preform 10-15 reps on each side.Photo Credit: Caterina Cowden
Knee-ups (03 of05)
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This exercise primarily targets your lower abdominal muscles and your glutes, and if you perform it quickly enough so that your heart rate increases it can serve as a cardio exercise, too. Set up a bench, box or sturdy chair as pictured to the left. Start with a tall stance, your gaze looking straight ahead, core tight and your shoulders back and down. When you’re ready to begin, step up onto the bench with your right foot and follow through by drawing your left leg up towards your chest. Keep your core tight and engaged the entire time and focus on squeezing your abdominal muscles as your draw your left knee up. Step back down with your left leg (leave your right leg on the bench) and repeat. Preform 10-15 reps on each side.Photo Credit: Catarina Cowden Click here to see All The Epic Ab Exercises for a Firm, Flat Stomach
Plank Walk-Ups(04 of05)
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This is an isometric ab exercise, but it also includes a dynamic component that targets your shoulders. Start in high plank position, be sure to maintain your spinal alignment by focusing your gaze slightly forward (don’t let your chin fall towards your chest) and drawing your belly button in towards your spine to maintain a tight core. Lower onto your right elbow and then your left, then raise back up into high plank position one arm at a time, starting with your right. (You can alternate between leading with your right and left arms.) Focus on keeping your hips in line with your spine, you want to avoid tilting them from side to side. Perform for 15-60 seconds.Photo Credit: Catarina Cowden
Boat Pose Knee Extensions(05 of05)
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This is also an isometric ab exercise that includes a dynamic component for the muscles of the lower abdominal muscles. Start in boat pose with your calves parallel to the ground. Gently lower the tips of your feet to the ground by flexing your knees. Tap the ground very lightly and then immediately extend your knees to return to the starting position. Repeat for 15-60 seconds.Photo Credit: Catarina Cowden Click here to see All The Epic Ab Exercises for a Firm, Flat Stomach