Herbal Slim | Herbal Slimming

Overview

Getting great abs requires three things: a low-fat diet, regular cardio to reduce overall body fat and consistent ab work to define and sculpt muscles. Remember that there are three major muscle groups that form the abs: rectus abdominis, a long sheath of muscle that extends from the collarbones to the low belly; transversus abdominis, a "girdle" of muscle at the lowest part of the belly; and obliques, at the sides that rotate the trunk. Work all groups for symmetry and to avoid muscle imbalances that could lead to injury.

Step 1

Eat a well-rounded, low-fat diet. The U.S. Dept. of Agriculture, or USDA, provides dietary guidelines in My Food Pyramid: Eat no more than 30 percent of daily calories from fat. Of that percentage, no more than 10 percent should be from saturated fats–which are solid at room temperature. Favor nonsaturated fats: olive, flaxseed, hemp seed, canola and fish fat. Nuts of all kinds contains nonsaturated fats, such as almonds or walnuts.

Step 2

Do cardiovascular exercise for 30 minutes five days a week. Strengthening the heart muscle and lungs pumps blood throughout the body, bring oxygen in and moves toxins out of the lungs. The more cardiovascular endurance you have, the higher your metabolism will be, burning more calories. The American College of Sports Medicine, or ACSM, recommends people do cardio daily or at least vigorously for 20 minutes three times a week and also two sessions of resistance training that includes 10 to 12 exercises. Building lean muscle mass also burns more calories.

Step 3

Work all the ab groups. Set a medium-sized Swiss ball against the wall and sit on it, with your feet on the wall. Interlace your fingers behind your head and, keeping your chest tall and stiff–not hunched, engage the lower abs. Lower your chest back and then return to the upright starting position. Do three sets of 10 to 12 reps.
Move the Swiss ball away from the wall and place your feet against the baseboard so one foot is in front of the other and your legs are "scissored" as you lean your left hip against the Swiss ball. Cross your arms in front of you and engage the lower abs. For the obliques, lower the body to the left and then back to straight. Do three sets of 10 to 12 reps.

Step 4

Finish by lying flat on your back and extending your legs straight so your feet face the ceiling–forming a large "L" shape. Hold a smaller Swiss ball between your hands overhead so it almost brushes the floor. Exhale, engaging the abs and lift the ball to above your chest and transfer the ball to between your feet. Lower your legs down to the floor as your hands go back overhead. Exhale, lifting the legs to the starting position and transfer the ball to your hands. Repeat three sets of 10 to 12 reps. Rest.