Get Your Summer Body Ready: Nutrition And Fitness Tips For A Toned Stomach

Summer is approaching and the swimsuit is already peeking out of the drawer but after the winter slump, the body needs strengthening toning and a flat stomach to get back into the swimsuit.

We went to check for you what the important principles are regarding nutrition and fitness.

How to feel healthier and lighter?
It is recommended to pause for a moment, reassess and follow the principles below in order to feel healthier, lighter and more toned.

Caloric deficit – First and foremost to reveal the abs, you need to be in a negative caloric balance and reach a low body fat percentage.

Clean eating – Aim to eat as clean as possible.
Salt, sugars, and preservatives contribute to bloating, heaviness and lack of energy.
Instead, prioritize whole grains, lean proteins, and raw fruits and vegetables (not juices).
Within a short time, you will notice a significant increase in energy, a reduction in body fat percentage, and decreased bloating.

Stay calm – Stress and mental tension increase cortisol levels in the body, the so called stress hormone, which contributes to abdominal fat storage, increased blood pressure and can even affect heart health.

Walking – One of the most important things on the way to perfect abs is reducing body weight and fat percentage.
Moderate walks are a great way to burn fat and tone the body without putting it under stress or excessive hunger.

Take two days a week off from intense workouts and go for a walk – also taking care of your mental well being.

What about targeted abdominal exercises?
A toned stomach with visible abs can be within reach for anyone.
Our abdominal muscles consist of several layers: the internal obliques and broad abdominal muscles and the rectus abdominis (the “six-pack” muscle). To achieve the desired appearance, it is important to work all abdominal muscles during training.

Exercise 1 – Rectus Abdominis Start with the rectus abdominis with a set of crunches.
get on your back, lift your shoulder blades off the floor and slowly return to the mat.
Put both of your hands on your neck to support your head and keep your gaze upward.
Repeat 15–20 times until you feel the burn in the muscle.

Exercise 2 – Oblique Muscles This exercise works the obliques, which shape the waistline and help with posture and preventing back pain.
In the bicycle exercise, get on your back, lift your shoulder blades off the mat and twist to take the right elbow into the left knee, then your left elbow to your right knee.
Repeat 15–20 alternating reps to fully engage the muscles.

Exercise 3 – Core and deep muscles The third exercise, the plank, works the deep layers of the abdominal muscles and the core system.
Position yourself on your forearms and toes, keeping the rest of the body suspended above the mat.
Engage your abs and squeeze your glutes.
Hold for at least one minute for maximum effect.

Exercise 4 – Side plank for obliques Side plank: Lie on your right side, lean on your forearm and foot so that your waist is parallel to the floor.
Keep your body straight and hips elevated for 45–60 seconds.
You can add hip lift/lower movements to increase difficulty.
Repeat on the other side.

After completing all four exercises, repeat the set from the beginning to maximize the burn and effect on your abdominal muscles.
You can perform up to three rounds, followed by a recommended rest.