Do you ever wonder why it’s so tough to get a flat belly?
Karolina Boryca helps me explain a few tips to help you slim down, and feel your finest this Spring.
Pilates For a Flatter Belly
The key to a flat belly is not hours of ab curls and crunches. The core is made up
of many layers of muscle, with fibres that run in all different directions and weave
around each other. The more dynamic the exercise — twisting, rounding,
arching, bending, and lengthening through the torso — the more challenging it is for
the core. That means, if you only round forward, like in an ab curl, you’re really
only strengthening part of your core. Ab curling alone will not help you achieve that flat belly!
Here are a few great dynamic exercises you can do at home to challenge your
core strength, and tighten up your mid-section!
1. Kneeling Rotation
Kneel with your shoulders and hips stacked in a straight line. Place hands on
top of your head and grow tall through your spine, imagine reaching up into
your hands. Turn your chest and ribs to the right and then the left, keeping your
pelvis as still as possible. Rotation is one way to work oblique muscles or side core.
Tip: pull your low abdominals in while you rotate, as if you’re pulling a belt tight
across your hip bones.
2. Ab Curl on Mini Ball
If you don’t have a Pilates mini ball, seen here, you can use a kid’s dodge ball or
anything similar. The ball will help the spine to move smoother, and encourages
a more dynamic range of motion. Lying on your back with your feet bent, position
the ball beneath your shoulder blades. Arch back over the ball and extend your spine,
nod your chin and curl forward like an ab curl. This is a great exercise for the
rectis abdominis, or “six pack” muscles. Tip: leave a little space under the
small of your back as you curl forward so that your low back stays neutral and
3. Single Arm/Leg Reach
This exercise really gets all of the fibres of the core muscles working together. It’s
a really great exercise! Start on all fours, and grow tall through the arms. Press
into opposite hand to knee, and lift the other limbs reaching them long, repeat on
the other side. Hold your belly tight the whole time! Tip: keep both of your
hip bones pointed down to the ground as you reach the arm and leg, envision
you’ve got headlights on your hip bones and you want them to shine straight
3 Nutritional Tips For The Flat Belly You Desire
1. Take Probiotics
I’m a firm believer that you can never have enough Probiotics (good bacteria) in your diet.
Probiotics are becoming more and more popular, and scientists have known for
decades that they boost your health. Probiotics can be found in many foods
such as sauerkraut, kefir, kombucha and miso. Since our diets are
usually lacking in foods containing good bacteria, I would suggest taking a
Probiotic supplement to achieve a flat tummy.
If you’re having tummy troubles like diarrhea, bloating or indigestion, watch this
very informative video on 3 Natural Methods To Get Rid of Indigestion. These
methods are all great tips for a flat belly!
Other things that could potentially lower your good bacteria and increase
your bad bacteria: chlorine from non-filtered water, stress, sugar, coffee and
2. Eat more complex carbohydrates & remove gluten
Your diet is an important aspect of achieving a flat belly. You
are what you eat – am I right? Most nutritionists would tell you that you need to
remove gluten, sugar and dairy in order to achieve better digestion and in turn a
super sexy flat belly. Unfortunately, it’s true; all these foods are very acidic and
they cause havoc in your digestive tract, so it would be in your favor to remove all
three in order to reach your goals.
The secret here is to eat a diet full of complex carbohydrates, good proteins and
drink 8-10 glasses of water a day. This is a lifestyle change more so then a
temporary diet and it’s become my passion to run Cooking Classes and Healthy
Living Workshops in order to provide guidance to those of you choosing
to be healthier.
3. Drink lemon water
While this seems like a simple tip, lemon water really does a tummy good! Since
constipation and bloating are the most common digestive issues, my last tip is to
start your day off with a glass of warm lemon water. This prevents digestive
discomforts by promoting an alkaline environment in your belly – get ready to feel
TIP: If you’re suffering from constipation – I suggest a day of fasting with at least
3-4 glasses of warm (half cold filtered water and half boiled water) lemon water
on the day of to get things moving. If you get hungry, drink fresh squeezed
juices from a juicer. If you aren’t sure about the difference between a juicer and
a blender, watch this video for more information: The Difference Between a
CLICK HERE to check out my delicious homemade vitamin water recipe with
lemons and blueberries. I promise you’ll love it!
Or to book a consult Karolina email Karolina.email@example.com