Sure Fire Ways To Flatten Your Belly

Beauty /

You lose a few pounds and do sit-ups until you drop – but your potbelly still looks like, well, a potbelly. In fact, it’s as big and as noticeable as ever. What gives? If weight loss and sit-ups can’t budge a pot, what on earth can?

A program that attacks your belly bulge from every direction can. You see, potbellies aren’t just bumping on a log – they’re complicated (and unsightly) phenomena made possible by several different factors. A few of those factors you can’t control (like genetics). But most of them you can. In addition to the obvious (like extra body fat and a high-fat diet that contributes to it), they include the tone and strength of muscles in your pelvis, shoulders, chest, abdominal area, and back. There are also the crucial variables of posture and the health of your spine. Losing weight and doing sit-ups address only a small part of these factors. So what you need is a multifaceted frontal assault on the enemy.

In the following tips, we try to provide you with strategies for exactly that. But don’t expect results overnight. Experts say that it can take two to three months of concentrated effort to flatten a pot.

Check for a flat back. A potbelly can result from a swayback. As your lower spine curves forward, your tummy does too, and the abdominal organs bulge out. To see whether your spine curves forward too far, stand against a wall and press the small of your back against it. You should be able to flatten your back with only the slightest bend in your knees. If you can’t, it’s time to start a program like the one below to strengthen your postural muscles and abs.

Dig in. If you don’t have any coal, try digging a garden. This requires the same spinal twist and abdominal contraction against resistance as shoveling coal.

Dust off your racket. Tennis is also a good ab builder for this reason. When you hit the ball, you have to contract the oblique muscles for a good shot.

Row, row, row. When you’re at the gym, choose the rowing machine over the stair-climber or stationary bike. The rowing action provides some ab strengthening along with a great cardio workout.

Do ab workouts twice daily. It’s more effective to do abdominal exercises slowly using the correct form than to knock yourself out with lots of repetitions done quickly. Dividing the workout ensures that you don’t overdo your exercise sessions.

Exhale! Holding the breath during exercise makes blood pressure soar and increases the pressure in the abdomen, making it stick out even more. Habitual breath-holders beware: This nasty habit can also lead to a hernia in which the abdominal lining with intestines protrudes through a split in the vertical abdominal muscles. While this is more a cosmetic problem than a health threat, it can make a potbelly permanent. So it’s important to breathe out whenever you work out or contract your abs. Counting out loud helps you check that you’re breathing properly.

Measure yourself. Take a tape measure to your tummy at least once a month. That way you’ll notice changes before they get out of hand. If you see unwanted growth in your girth, step up your program.

Bone up on good nutrition. Osteoporosis can fracture your vertebrae and hunch your spine. These developments shorten the abdominal cavity until your belly has no place to go but out. On a diet rich in low-fat dairy products, it’s possible to get enough calcium from the food you eat. However, most women fall short about 500 milligrams a day without supplementing. He recommends getting 1,000 mg. a day for men and premenopausal women and 1,500 mg. for postmenopausal women. And cut back on caffeine, alcohol, and cigarettes. The excessive use of these drugs interferes with your bones’ ability to retain calcium.

AB TONERS

The abdominal muscles are designed to contain our organs like a woven basket. The rectus muscles run vertically, crossed by the obliques. As these muscles lose mass, they lose the force to restrain the gut.

The process accelerates in the decade after age 55 when both men and women lose 15% to 20% of their muscle mass. But you can lose muscle tone at any age if you’re not careful.

Do the head-to-knee crunch. Lie on your back, knees bent, feet flat on the floor. Bring your left knee up slowly toward your chest. Begin to exhale slowly by counting aloud to three as you lift your head and try to touch your forehead to your left knee. Hold this position as you count aloud to six. Return your head and foot to the floor. Repeat with the right leg. Do 12 times with each leg.

Try a double head-to-knee crunch. While lying on your back, knees bent, slowly bring both knees to your chest simultaneously. Exhale and lift your head. Try to touch your forehead to your knees while counting out loud to six. Return head, then legs to the floor. Repeat 12 times.

Combine a crunch with a shoulder lift. While lying on your back, knees bent, lift your right knee up toward your chest as you count aloud to six. Tuck your chin toward your chest, exhale, then lift your left shoulder off the floor, pulling it toward your right knee. Return your left shoulder, head and then right foot to the floor. Repeat 12 times on each side.

Opt for an oblique crunch. Lie on your back, knees bent, feet flat on the floor. Rest your fingertips on your shoulders or at the base of your neck. (Be careful not to pull on your neck.) Breathe in through your nose. Then, as you breathe out through your mouth, curl up and bring your left elbow toward your right knee, keeping your lower back on the floor. Lower. Repeat six times on each side, alternating the right and left sides.

Do a pelvic tilt. Lie in the same bent-knee position as above, with arms at sides, but press your lower back into the floor so that your pelvis tilts upward. Maintain this tilt as you straighten your knees by slowly sliding your heels along the floor. Stop when you can no longer hold a full tilt position. Hold that position and count aloud to 6. Bring first one leg then the other back to the starting position, maintaining the pelvic tilt throughout. Hold the starting position for 6 more counts. Relax. Repeat 12 times.

For the advanced Sit on the floor with your legs outstretched. Keeping your heels off the ground, bend your hips and knees as you reach forward with your arms, like an oarsman. Then bring your arms back toward your hips as you extend your knees and hips. (Don’t try this exercise unless you have strong back muscles.

PAUNCH PREVENTERS

Ab-toning exercises alone miss another muscle group responsible for a prominent paunch: the hip flexors.

These muscles, which tip your hips, also help keep your tummy flat. As the hip flexors tighten, the hips rollback, making your paunch stick out. So you have to keep those muscles long and loose so your pelvis will tuck neatly under your ribs.

Hug your knee. Lie on your back with knees bent, feet on the floor. Exhale as you bring both knees toward your chest. Put your hands around one knee and clasp it tightly to your chest. Slide the other leg down until it is flat against the floor, trying to touch the back of your knee to the floor. Hold while you count out loud to 6. Slowly return to the starting position. Relax for a count of 6. Alternate legs, repeating three times with each leg.

Grab a foot and stretch. Lie on your right side, resting your head on your arm, and bring your left heel toward the left buttock. Keep your bottom leg slightly bent. Grasp the top part of your left ankle with your left hand and push the knee back, past the right leg. Do not arch your back. Hold this position as you count out loud to 15. Repeat three times with each leg.

BODY STRAIGHTENERS

If your spine shortens – due to aging, osteoporosis, weak muscles, poor posture, or any combination of these – it shrinks the back wall of your abdominal cavity, making your organs spill forward into an unsightly bulge. But you can help elongate the spine (and keep abs taut) by strengthening muscles in the shoulders, chest, and back. If you haven’t been working out with weights, first try the exercises without using any. Then add a 1- or 2-pound set of dumbbells. Slowly increase the weight by a pound or two when you can easily complete the recommended number of repetitions.

Strengthen your shoulders. Your tummy sticks out more when your shoulders slope forward. Strengthening the chest and shoulders helps keep the shoulders straight. Starting with dumbbells at shoulder height, sit with your feet firmly on the floor. Keeping your back straight, press the dumbbells to arm’s length overhead, pause, then lower slowly to the count of 6. Repeat 12 times.

Build your chest. Lie on an exercise bench with knees bent, feet flat on the floor or on the bench. Grasp dumbbells or a barbell with your hands slightly more than shoulder-width apart. Slowly lower them to your chest to a count of 6. Press the weight up until your arms are fully extended, with elbows almost locked. Repeat 12 times.

Try a power move for the upper back. Strong upper-back muscles keep your spine erect, tummy flat. Stand on your right leg, place your left knee and left hand on a flat bench (or chair) and lean so that you’re facing the floor and your back is nearly parallel to the floor. With your right hand extended toward the floor, pull the dumbbell toward your shoulder, hold momentarily, and slowly lower to a count of 6 to the starting position (like starting a powered lawn mower, only slower and smoother). Repeat 12 times on each side.

Raise your trunk. To strengthen the muscles that support your spine, lie on your belly with a towel rolled under your forehead. Clasp your hands behind your waist and lift your head and shoulders, pinching the shoulder blades together. Hold as you count aloud to 3. Relax. Work up to 10 repetitions.

Lift arm and opposite leg. Lie on your belly with a towel rolled under your forehead. Extend both arms overhead with elbows straight. Lift one arm. At the same time, lift the opposite leg from the hip. Be careful to avoid lifting so high that your body twists. Hold as you count aloud to 3. Relax. Repeat with the other arm and leg. Work up to 10 repetitions on each side.

POSTURE PERFECT

Anything that makes the spine curve can contribute to the pot by shortening the distance between your ribs and your hips. This pushes out your abdominal organs, launching a paunch. The longer your spine, the flatter your tummy. This principle operates on a temporary, day-to-day basis, but over time, good posture strengthens your back and abdominal muscles for longer-lasting results.

Stand tall. To elongate your spine, make it like a marionette. Imagine a string tugging you from the top of your head toward the ceiling. Try to visualize this image often while walking and standing.

Use your chair as a throne. If you slump when you sit, you’ll pouch out your paunch. For regal sitting posture, a chair should fit your body. If your chair seat is too high to let your feet touch the ground without slumping, you’re reinforcing a slack belly. Find a footstool about four inches high to let you sit majestically straight. Placing a pillow in the small of your back also helps bring you forward in your chair so you won’t have to slump to get your knees over the seat’s front edge. If you have a desk job, ask your office manager if you can adjust your chair or order one to fit you for better spine support.

Suck in that gut. Simply staying conscious of keeping the abs tight acts as a steady exercise to keep them from slackening. This takes extra effort when you exert yourself, so if you’re taking an exercise class, keep checking your form in the mirror. As you tuck in your tummy, you elongate your spine, giving your abdominal organs more room inside the body, so they don’t bulge forward.

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Complete Mommy Makeover Through Tummy Tuck, Liposuction & Breast Lift

Beauty /

Without question, being a mother is one of the most rewarding experiences a woman can enjoy. Motherhood is a divine emotion – a feeling that cannot be compared with anything else. However, for some women, the physical effects of childbearing may prove to be unattractive and sometimes permanent. Breasts that once appeared round and full and gave a curvy look to the body may become saggy and deflated. Some women may get stretch marks on their belly, or be unable to lose the last of their baby weight.

If you’ve decided that you don’t want to keep these unsightly badges of motherhood, you should consider undergoing a Mommy Makeover. This cosmetic surgery procedure is designed to help mothers regain their pre-baby bodies, and create a more youthful, contoured, and attractive look.

Today, more and more women in Singapore are turning to female plastic surgeons over male surgeons to spruce up their post-baby bodies with a Mommy Makeover. One of the key reasons for preferring a female surgeon is it is easier for a female to explain surgery goals to a female plastic surgeon than a male surgeon. Most women find it more comfortable discussing the part of the body that she wants the surgery with a female surgeon.

Dr. Ong Wei Chen, a fully accredited plastic surgeon Singapore with over 20 years of surgical experience is one of the leading female plastic surgeons in Singapore that female patients feel comfortable consulting with. She has performed hundreds of Mommy Makeovers and achieved the desired results every single time.

What’s Included in a Mommy Makeover?

A Mommy Makeover is a customized cosmetic plastic surgery procedure that’s designed and performed according to a patient’s specific needs. From using liposuction to remove excess fat and creating a more contoured look, to performing a breast lift surgery to help the patient attain their desired fuller and firmer breasts, the makeover involves a number of procedures to restore the physical changes caused by pregnancy.

Mommy Makeovers usually concentrate on three areas of the body – tummy, breasts, and hips. The procedure involves the following three different types of plastic surgeries: breast lift, liposuction, and tummy tuck procedure.

Tummy Tuck

Pregnancy may cause stretching of the abdominal muscles, resulting in a protruding abdomen that looks disproportionate to the rest of the body.

Liposuction

Liposuction removes the excess fat present underneath the skin through suctioning. It improves the contour of hips, thighs, and belly, making the body look curvier and more attractive.

Breast Lift Enhancement

Breast enhancement through breast lift surgery addresses saggy, uneven breasts. Breast lift helps in creating a more youthful shape with firmer, rounder breasts. This is usually done when a mother is done having children and breastfeeding.

Things You Should Know Before Going For A Mommy Makeover

A mommy makeover is an excellent choice for anyone looking to improve their shape after giving birth but there are things that you should take into consideration before going under the knife to ensure that the process is as safe and enjoyable as possible.

Timing Is Everything

Whilst it may be tempting to rush out of the delivery room and into the operating theatre, it is important to schedule your mommy makeover for after your body has healed from pregnancy and birth.

Having a baby can is extremely stressful for your body and if you attempt to undergo surgery too soon afterward, it could pose a potential danger. Any plastic surgeon in Singapore will tell you that the ideal time to wait is at least six months.

Wait Until You Don’t Want Any More Children

For many women, one baby isn’t the end of their mothering career and so when considering a mommy makeover, it is wise to not be thinking about having more children. Going for a tummy tuck surgery and then becoming pregnant again may mean that all of your and the surgeon’s efforts are undone.

It might be frustrating to have to wait but it will mean that you do not need to go for further surgery.

Choose The Right Plastic Surgery Procedures For You

With so many surgical options for improving your body, it can become overwhelming when deciding on which procedures to have. The most important thing to think about is what area is your main concern, focus on this first. Perhaps you feel as though a breast lift or a breast augmentation would be beneficial after months of breastfeeding or maybe a spot of liposuction would help shift that stubborn baby weight.

There is little point in undergoing a surgical procedure just for the sake of it so be sure to carefully select the options that will work best for you.

Before your Mommy Makeover

You will start with a professional consultation with a plastic surgeon. You will most likely book your consultation appointment by giving the plastic surgery clinic a call or through the website contact form. You can be assured that the consult will be a pleasant one, and you will love the experience. A good plastic surgeon will go through a thorough exam and review your photos and explain all the options to you. At the end of the consult, you will know exactly which procedure works for you.

Types of Anesthesia

Your plastic surgeon will discuss the type of anesthesia used for this procedure during your consultation and will depend on factors, such as your medical status and your comfort level. Local anesthesia may be used, which will numb the area but leave you awake during the procedure. General anesthesia may also be considered, which would allow you to sleep comfortably throughout the surgery.

What To Expect

When having a full mommy makeover, the most important thing to remember is that it takes time. You will have an initial consultation with your surgeon who will talk through your options and tailor a personal treatment plan. This is a great opportunity to talk about the types of procedures you might like.

Once your surgeries are completed, you will need to take adequate rest so it is vital that you have plenty of support with your practical day-to-day tasks – even lifting up your children could be potentially dangerous, especially with an operation like a tummy tuck.

It is also worth bearing in mind that for the first few weeks after surgery, you will experience swelling – this is not a true representation of the final results. Once the swelling and inflammation have subsided, you will begin to see your new body emerging.

Mommy Makeover FAQs

There may be a lot of questions surrounding the mommy makeover, let’s take a look at some of the most commonly asked ones.

Can I combine more than one procedure? Yes, it is quite normal for a surgeon to complete more than one procedure at once as a way of minimizing the number of times you need to be operated on and minimize recovery times.
What makes a good candidate for a mommy makeover? Any ladies who have experienced significant changes in their abdomen and breasts after having children and breastfeeding are good candidates for this type of makeover. It is important to remember that you should have lost most of your baby weight before undergoing surgery.
How long is the recovery time? Depending on the procedure recovery times will vary. As a general rule, it is thought that 4-6 weeks of rest and recovery is sufficient for most procedures.
How much scarring can I expect? Any type of surgery will leave a scar but the mommy makeover is designed to hide the scars as much as possible by making incisions where clothing can cover them. For the most part, surgical scarring tends to heal well.
Does my lifestyle affect the results? Once your surgery is complete, it is advisable to maintain a balanced diet and take part in regular exercise as a way of ensuring your new body is not altered through weight loss/gain.
What is the cost of a Mommy Makeover? It’s no secret that a mommy makeover doesn’t come cheap, in fact, it is thought that a full mommy makeover, including all possible procedures, can cost up to $20,000. For this reason, it is important to ensure that you have the correct funding. To help make the mommy makeover affordable and accessible for everyone, most plastic surgery clinics offer financing options that can be discussed during your consultation with a surgeon. And note that mommy makeover is considered to be elective surgery, so most insurance providers will not cover the costs.

Are you ready for your Mommy Makeover?

Every woman deserves to feel confident and looks beautiful. No matter the changes pregnancy and motherhood have caused to your body, consult with an accredited female plastic surgeon to help you regain that slim, curvy, pre-pregnancy look.

For many women, a mommy makeover is a perfect opportunity to revert any changes to their body after pregnancy and breastfeeding and the results are impressive. With so many surgical options including breast implants, body contouring, tummy tucks, and liposuction, it is easy to get that pre-baby body back.

Conclusion

Becoming a mother is one of life’s greatest pleasures, however, the toll it can take on your body is immense. What was once an unmarked canvas, can quickly change into a body that you no longer recognize or identify with. For some women, this is something that they can easily cope with but for others, a mommy makeover might be what it takes to regain that lost confidence. It is important to approach your mommy makeover with care and pay attention to the finer details making sure that your personal treatment plan will yield the best results.…

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How to Get A Flatter Tummy

Beauty /

Tips For Getting A Flat Tummy Without Plastic Surgery

Are you looking for ways to get a flatter tummy without going through plastic surgery procedures like tummy tuck and lipo? Then this article is for you.

I don’t know about you, but abdominal exercises have never been my favorite thing to do. In fact, I can’t remember ever looking forward to doing them. Stretching feels great. So do buttock and leg exercises. Walking, aerobic dancing, and jogging are exhilarating. Working on the waist and arms doesn’t bother me at all.

But no matter how hard I try to disguise them as something fun, abdominal exercises never feel good. Some things in life are just plain unpleasant, but we have to grit our teeth and get through it. This is one of those things. The greatest motivator for me is knowing what the benefits of abdominal exercises are and also the possible consequences if I don’t do them.

For example, did you realize that abdominal muscles are instrumental in holding all your internal organs in their proper place? Imagine what kind of problems can be caused by too much pressure against certain organs.

Also, abdominal muscles are crucial to keeping your spine straight and aligned properly. You are less susceptible to back injury and pain if your abdominals are strong. Weak stomach muscles put a great strain on the lower back and result in chronic lower back pain. Improving them will always improve the back as well.

Weak abdominal muscles also result in poor posture, which is one of the worst things for the back. When you slump, your abdominals aren’t used at all and they become weaker. This throws your center of gravity off and it causes the rest of your body to have to make unhealthy adjustments. Either your back will curve and your chest cave in, or the back will sway and the abdomen protrudes.

If your abdominal muscles are strong, you have better balance and control and much better posture. It’s far more difficult to maintain good posture if you have flabby stomach muscles.

So you see, even though stomach exercises may be everybody’s least favorite part of the body to exercise, and as a result the most neglected, they are actually the most important.

Although most women desire a totally flat stomach like the kind they see in bathing suit ads, a slightly rounded one is more natural. Instead of looking in the mirror to see a totally flat stomach, it’s better to look for stomach muscles that are toned, firm, and naturally pulled in. Work toward a flatter tummy instead of a totally flat one, otherwise, it’s too easy to become discouraged.

Because the abdomen is made up of skin, muscles, and fat, trying to maintain or achieve a flatter stomach by dieting without exercise doesn’t work for most people. This is especially true for those over 35. This is not to say that diet is not important. In order to tone and flatten the stomach you must do three things: properly, do 15-30 minutes of aerobic exercise three times a week, and exercise the abdominal muscles regularly at least three or four times a week.

Because the abdominal muscles are so important to the overall health of the body, they need to have special care. That’s why finding abdominal exercises that are safe and don’t put a strain on the lower back are very important. It’s also important to remember that when you do abdominal exercises, start slowly and carefully and then gradually work up to higher numbers of repetitions.

If you have any kind of back trouble, do not do these or any abdominal exercises without checking with a physician first. Also, if you eat right, do aerobic exercises, exercise the abdominals regularly, and still your stomach bulges as much as it ever did, then check with a doctor about it as there may be other causes such as food allergies, for example.

Here are a few of my “favorite” abdominal exercises. I like them because they accomplish the most with the least amount of misery. While you’re doing all of these exercises, keep the abdominal muscles pulled in tight. The best way to do that is to envision your belly button touching your spine. If you can only maintain that firmness in the abdomen for five repetitions then that is all the repetitions you should do. Make sure you have the abdominals pulled in that before you start the exercises. If you feel you’ve lost that tension at any point, stop and start again. On all the exercises except #4, keep the small of your back on the floor.

Do not do these exercises without warming up first. Do no more than 5 to 10 repetitions, in the beginning, to be sure you are not overdoing or hurting yourself in any way. Then, as you are able, proceed to larger numbers of 15, 20, 30, etc. The good news is that all your abdominal exercises need not take more than 10 minutes.

Exercises For A Flatter Tummy

EXERCISE #1: LITTLE LIFTS WITH KNEES BENT

Lie on your back. Knees up over your hips and bent comfortably. Hands behind your head, elbows straight out to the side. Life your head and upper torso up and down slightly using only your abdominal muscles, not your neck or arms. These are little lifts up and down, not more than an inch or two. Be sure to keep your belly button pulled in tight toward the spine. When you come down don’t let your head or shoulders touch the floor.

EXERCISE #2: LITTLE LIFTS WITH LEGS STRAIGHT

Now that you’ve warmed up on Exercise #1, continue to do the same little lifts with the head and shoulders, but now extend the legs toward the ceiling. You are lifting your shoulders up toward the ceiling, not toward your knees.

EXERCISE #3: BICYCLE

Lay on your back with your hands behind your head. Extend the left leg straight, the right leg is bent and the knee is brought in toward the chest. With your stomach pulled in tight, touch the left elbow to the right knee. Then reverse it by bringing the left knee into the chest, straighten the right leg and touch the right elbow to the left knee. Go as fast as you can comfortably alternating legs and arms. Keep the leg straight as you extend it and as close to the floor as is safe and comfortable for you. If you lose the firm hold of your abdominal muscles pulling in toward the spine, then stop immediately and reposition. You don’t want to build stomach muscles out by doing these exercises without the abdominal muscles pulled in tight.

EXERCISE #4: PELVIC LIFTS

Lie on your back. The left knee is up with the foot flat on the floor. Extend the right leg straight up to the ceiling. Keeping the entire upper back on the floor, lift only the pelvic region and lower back with little lifts of no more than two inches off the floor. This exercise is great for buttocks muscles, but as you work them, it forces the abdominals to contact properly with no tension in the back. Do up to 50 little lifts on one side before reversing it with the right knee up and the left leg extended toward the ceiling.

Don’t be discouraged with abdominal exercises if you do not see immediate results. They take longer than other muscles to get in shape. Just know that everything you do for them will make a difference in your total health, whether you are able to find positive proof of it that week or not. Above all, don’t give up. Your hard work will always pay off and even though you didn’t have a great time doing it, you will have a flatter tummy.

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