. Keeping your core strong isn't something that's going to happen in a workout or two. If you want strong, tight abdominal muscles and a flat stomach, it requires consistent exercise and healthy eating to maintain. To make it easier on yourself, find an exercise routine that you enjoy.  YouTube, Muscle & Fitness, and a variety of other sources all feature free workout guides and different circuit training routines that you can follow. Find one you like and try doing it 3 times a week. Plug in some tunes and follow along. It's way easier than trying to do it yourself. If you prefer, some people like to switch it up regularly and try out different things. Do a workout for a week or two, then find a new one. Keep changing it up to avoid getting bored. ocus on calorie-burning exercises to emphasize your core strength. If you're working hard, you don't just want to feel results, you want to see them. As you work out your core, focus on burning calories and shredding fat around your midsection, to make sure your hard work shows.  Even if you're working hard to tone your core, that layer of fat around your midsection can be hard to get rid of with strength training alone. Cardio exercise is the best and quickest way to get rid of that layer of fat, to put your toned core muscles on display.  Add three 30-40 minute cardio workouts to your exercise routine per week to help you trim fat, or do your core exercises in rapid succession, with 15-30 second breaks in between them for a rapid circuit-training workout. . Tightening your core requires total health, not just strong abs and back muscles. If you want to see results, you need to focus on building muscle and dropping fat, which requires a fair amount of cardiovascular exercise in addition to your core-training exercises.  Circuit training refers to doing a combination of the kind of exercises described in this article, but at a quick pace with short, timed rests in between. Find a group of 10 exercises you like doing, then block them out into 60 second chunks and 30 second rests. Go through your routine 3 times and you'll be done in an hour or less. Consider supplementing your core exercises with other full-body aerobic workout routines. Look up a yoga, pilates, or a spin class in your area that you might check out, and alternate those workouts with your core training. . You can't out-train a bad diet. If you're doing core-tightening workouts, focus on slow-digesting carbs, like oatmeal and sweet potato. When you eat protein, think legumes, nuts, and lean chicken instead of fatty burgers and fried foods.  Secret tip: Have a snack about 15 minutes after you finish a workout to help repair glycogen stores and build muscle. Make it something healthy, like a handful of roasted almonds, yoghurt and fresh fruit, or a peanut-butter or protein shake. Alcohol, especially beer, has a tendency to go straight to the gut. If you like the occasional drink, try to cut back a little if you want a tighter core. When you do drink, focus on clear, low-calorie drinks, and avoid sugary mixers. . As you work out, it's important to restore the fluids you lose from sweating. Drink at least two liters of water each day when you're working out, making sure that you're well-hydrated before you begin a core workout. . Lots of recent research has been conducted regarding the effect that cortisol, which is sometimes called the "stress chemical," has on belly fat. Cortisol naturally fluctuates in most people throughout the day, but tends to be higher during periods of stress. Take your mental health as seriously as you take your physical health. Give yourself periodic breaks in the day to decompress. Practice rhythmic breathing, progressive muscle relaxation, or another meditative activity of your choice. . You can over-train your core, resulting in injury. You need to allow your muscles to recover, to give them a chance to grow. If you don't, you'll notice results more slowly than if you take periodic breaks. Try working out every other day during the week, then taking the weekends to do some other fun activity that gets you moving. If you do core-strengthening on Monday, Wednesday, and Friday, get together with some friends to play basketball on Saturday, or go for a hike on Sunday to keep yourself moving, you'll stay healthy in a variety of ways.
ابحث عن تمرين رياضي منتظم تستمتع به. ركّز على تمارين حرق السعرات الحرارية للتركيز على قوة الجذع. ركّز على اللياقة بشكل عام. تناول المزيد من الحبوب الكاملة، والبروتينات الصافية، والخضراوات الغنيّة بالفيتامينات. حافظ على نسبة الماء بالجسم. تجنّب التوتر على قدر المستطاع. اسمح لجسمك بالاستشفاء بعد ممارسة التمارين الرياضية.