How to get flat stomach without muscle ?

Diet

1

Incorporate yogurt with live and active culture into your breakfast. These cultures help to fight bloating in the stomach. Try yogurt topped with fruit or blend yogurt, fruit and a splash of juice for a smoothie.

2

Eat 10 almonds for snack. They are heart-healthy and will keep you full.

3

Eat a spinach salad topped with lean meat, such as grilled chicken, for lunch. Add 1/4 cup of chick peas on top. Drizzle oil and vinegar on top.

4

Eat a cup of berries for a snack. They are full of antioxidants and also rich in fiber to keep you full.

5

Marinade chicken or salmon for at least 1 hour in 1/2 cup soy sauce, 1 tsp. ginger, 1 tsp. dry mustard and 3 chopped scallions. Remove chicken from marinade and grill until cooked thoroughly. Accompany with a spinach salad.

6

Eat an apple for an after-dinner snack to keep you full. Apples are rich in fiber.

 

Exercise

1

Put your body into push-up position. Your knees and your hands should be on the floor. Hold in your stomach and lift your knees off of the ground so that your whole body is off of the floor and your head neck, shoulders and behind are all lined up. Hold up your body for 10 seconds and carefully lower yourself to the floor. To challenge yourself, lift yourself into plank position and lift your right arm out in front of you for 10 seconds. Lower your arm and raise your left arm in front of you for 10 seconds. As you get more comfortable, increase the length of time that you are in the position. Do 10 sets.

2

Lay flat on your back with your legs straight and your toes facing the ceiling. Place your hands under your buttocks for additional support and lift both legs in the air simultaneously. Your bottom should come off the floor slightly. Slowly lower your legs down to the floor. Do 10 sets.

3

Sit down on the floor with your knees bent and the bottom of your feet on the floor. Place a medicine ball to the left of you. Without rotating your head, neck and hips, pick up the medicine ball off of the floor and move it to the right side. The only part of your body that should be rotating is your abdominals. Continue moving the medicine ball from side to side for 2 minutes.

4

Lay flat on your back. Using your abdominal muscles to pull you up, lift your head off of the ground about 5 inches. You will know that you are doing the exercise properly when you begin to feel your abdominal muscles tighten. Hold the position for 30 seconds. Continue for 10 sets.

-JOJO-