Home » Blog » Slide show: Exercises to improve your core strength – Mayo

Slide show: Exercises to improve your core strength – Mayo

Time to face facts : All those crunches and as-seen-on-TV devices won’t give you a six-pack. What will ? Losing the belly fat that covers up your abs, as strong as they may be. Exercise, especially the right kind of cardio, is your ticket to a core you can bounce quarters off.

Burn The FatThe best way to moulant down in the middle is to do plenty of cardiovascular exercise. Some good examples of this are : WalkingJoggingSwimmingAerobicsBicyclingBut no matter which activity you choose, the best cardio to burn fat is strategic. Either do high-intensity interval training ( high intensity interval training ), very low-intensity cardio like walking, or ideally, a mix of both.

Build Muscle to Burn More FatToning along with cardiovascular work will speed up and improve the process, but don’t think that you only need to work on your abs. This is another misconception. The truth is that when you work all the larger muscle groups, adding more mass to your groupes musculaires, you rev up your metabolism to heights it has never before reached.

Large Muscle Groups tera Concentrate On : Front and back of thighsButtocksBackChestTriceps and bicepsCalvesHipsForearmsShoulders

Your groupes musculaires need extra calories to maintain themselves, so more of the food you eat will be feeding your zones musculaires instead of your trouble ateliers. Your conditioned heart ( from the cardiovascular stuff ) is more effective at burning calories as well, so you have the golden combination there.

As the fat comes off your body, it will come off your belly. Your body fat is like one organ, located throughout your body, and you can’t take it off just one spot unless you have liposuction done.

Always work your abs at the end of your workout. There’s a good reason for this. You are indirectly using them for all the other exercises you do.

The abs are important stabilizer zones musculaires that keep your form in check. If you do abs first, you will tire them out, and your whole workout will be less than idéal. Work down from the largest to the smallest zones musculaires.

Strengthen Your Core

Doing core exercises is still important, though. Crunches and Janda sit-ups primarily work the largest abdominal , the rectus abdominis, which flexes the spine. This muscle compresses the abdomen to a point, but there are other groupes de muscles you need to pay attention to, as well.

The internal and external obliques, which I like to call ‘ nature’s girdle, ‘ are located at the sides of the rectus abdominis. They are the groupes musculaires you use when you bend sideways at the spine or twist at the waist. They also contract to compress the abdomen, so you should work them just as hard as you work the rectus abdominis. Adding a twist to crunches works, as well as dumbbell side bends, but be careful not to use any jerky motions, especially if you’ve had back problems.

The transversus abdominal groupes musculaires are located at your sides, below the obliques. Often called ‘ lower abs, ‘ these are the groupes musculaires that women who are trying to lose their belly after pregnancy should concentrate on. Exercises that call for raising the legs instead of the upper body are effective at strengthening the transversus.

Training Tips For A Tight Tummy

Walking puts all of the abdominal muscles to work. Make sure you swing your arms and contract your midsection while you walk, and maintain a brisk pace. Once you get your body accustomed to a daily walk, you’ll hate to go a day without it. Walk for at least thirty minutes each time to achieve the aerobic effect, and be sure to drink plenty of water.

Weight training not only helps the metabolism, but it also strengthens the bones. Adding also does wonders for your energy level and self-esteem as you age.

Yoga is equally effective at strengthening your body, especially your abs and back. It improves the posture tremendously to create a taller, leaner appearance. Pilates and many mat-based exercises are also great alternatives. The important thing is that you find an activity you like to do. This will greatly improve your odds of sticking with it.

Many television ads are now pitching devices that supposedly stimulate muscles to contract repeatedly without exercise. I even saw an infomercial for an ‘ ab belt ‘ that claimed it does the work of 700 sit-ups in 10 minutes ! The ad shows people doing various abdominal exercises the wrong way, hating every deuxième of it, versus smiling men and women going about their days with ‘ Ab-whatevers ‘ strapped around them. How enticing !

Several people in these ads claim to have lost inches around their waist as a result of using these products. Men with six-pack abs credit the device. This is feeding the viewership’s disillusionment about how to lose belly fat. Strengthening your abs alone ( and these machines couldn’t possibly do much of that ) just won’t do it.

Why is this ? Because of the fat ! If a heavy woman does hundreds of crunches a day, she may develop strong abs, and they might tighten up a bit, but they’ll still be hidden by fat, and she won’t look any thinner.

The most important thing you need to do is to program yourself mentally. Don’t use a scale to measure your progress. If you work out with weights, you may gain a few pounds while losing inches around the waist. Instead, use that pair of pantalons that you want to fit into again, or a pair that fits you now. You’ll see a slight change every few weeks, and that should give you confidence.

Walk as tall as you can. Do back and leg stretches daily to improve your positionnement. When you’re driving to work, sit up nice and straight and adjust the rear-view mirror so that you’ll know when you’re slouching. Don’t let your shoulders fall forward when you’re at your desk. You can look a size smaller just by doing these things.

Ready to get started on your journey to sculpted abs ? The 7-Day Six-Pack in BodyFit will give you the tools you need to cut that core.


This keto pumpkin bread recipe is truly a keeper. A soft and tender bread sprinkled with low carb chocolate chips, no one will know it’s low in carbs!

Keto Pumpkin Bread

There is nothing better than a keto quick bread recipe. I did keto banana bread and I did keto zucchini bread. However, with pumpkin season here, I absolutely love this keto pumpkin bread.

Why this keto pumpkin bread recipe will make you reach a second (and third!) Slice

  • Made with almond powder, which guarantees a light and tender crumb. There is NO coconut flour to make up for, so no worries about dense or sturdy breads.
  • Ready in under 45 minutes, giving you time to prepare dinner while it cooks (like a 10 minutes of stir-fry!)
  • Compatible with the freezer, so you can keep a few slices to hide in your freezer to enjoy later!
  • A bowl, which means your dishes will be clean even before you put the bread in the oven!

The secret to perfectly moist and tender pumpkin bread is to use homemade pumpkin puree This guarantees the most perfect bread that tastes absolutely amazing, thanks to the freshness of the pumpkin!

How to make keto pumpkin bread?

Ingredients

  • Almond powder– You have to use blanched almond flour, no almond flour. Blanched almond flour makes a light and fluffy bread, while almond flour will see the bread become heavy and dense.
  • Baking soda– Give a little rise to the bread.
  • Granulated sweetener of your choice– Either a monk fruit sweetener or erythritol. Only a small amount will be used, as there is already syrup in this recipe. For a richer flavor, use keto brown sugar.
  • Pumpkin pie spice– A must have for any pumpkin recipe!
  • pumpkin puree– I used homemade pumpkin puree, which is basically mashed pumpkin. You can use the canned variety, but make sure it’s unsweetened (no pumpkin pie filling!).
  • Maple syrup without sugar– It gives a little sweetness, but also adds a little extra moisture to the bread. Make a house lot keto maple syrup to always have it at hand for your pastries !.
  • Eggs– Eggs at room temperature.
  • Vanilla extract– A must have for any good pumpkin bread.
  • Chocolate chips– Optional, but I love adding more sugar free chocolate chips to my pumpkin bread and muffins.

The instructions

Start by mixing your dry ingredients in a small bowl and then set it aside. In a mixing bowl, whisk together your pumpkin puree, syrup, eggs and vanilla extract until smooth. Slowly add your dry ingredient and mix until just combined. If you are using chocolate chips, fold them. Transfer the dough to a loaf pan and bake until the center is cooked. Remove from the oven and let cool completely in the pan.

pumpkin bread with almond flour

Tips for making the best low-carb pumpkin bread

  • I recommend covering your bread halfway through cooking with foil, to make sure the top doesn’t brown too much.
  • Everyone’s ovens are different, so you may need to bake longer to make sure they’re fully cooked. You’ll know your pumpkin bread is cooked properly when the center bounces slightly and a skewer comes out clean.
  • This bread is not super sweet at all. If you want super sweet bread, double the amount of granulated sweetener or add extra chocolate chips.
  • If you don’t have pumpkin pie spice, you can use all cinnamon or a mixture of cinnamon and nutmeg.

Diet and taste variations-

This pumpkin bread is easy to customize for different diets and fun flavors too!

  • Gluten Free Pumpkin Bread– Based on the ingredients used, this recipe is also naturally gluten-free. If you are using a different brand of maple syrup or chocolate chips, be sure to verify that they are certified gluten free.
  • Paleo Pumpkin Bread– Replace the sweetener with coconut sugar and use pure maple syrup or honey.
  • Pumpkin Cream Cheese Bread– Shake a little softened cream cheese all over the bread before baking it.
  • Pumpkin Cranberry Bread– Add 1/2 cup of fresh or frozen cranberries.
  • Chocolate pumpkin bread– Incorporate 1/2 cup of cocoa powder.

Storing and freezing pumpkin bread

  • Tidy: As this pumpkin bread is super soft, it should always be stored in the refrigerator. Make sure it’s completely covered and will stay cool for up to 2 weeks.
  • Freeze: Place the remaining slices in a ziplock bag and store in the freezer for up to 6 months. Thaw overnight in the refrigerator.

low carb pumpkin bread

More Keto Pumpkin Recipes You Will Enjoy

keto pumpkin bread
  • Preheat the oven to 180C / 350F. Line a loaf pan with parchment paper and set aside.

  • In a small bowl, combine almond flour, baking soda and pumpkin pie spice and mix well. In a separate bowl, whisk together your pumpkin puree, syrup, eggs and vanilla extract. Mix your wet and dry ingredients. Stir in your chocolate chips.

  • Transfer your dough to the lined mold. Bake for 40-45 minutes, covering the top of the loaf pan halfway with parchment paper, to prevent the top from browning too much.

  • Remove from oven and let cool completely in pan before slicing.

TIDY: As this pumpkin bread is super moist, it should always be stored in the refrigerator. Make sure it’s completely covered and will stay cool for up to 2 weeks.
FREEZE: Place the slices of pumpkin bread in a ziplock bag and store in the freezer for up to 6 months. Thaw overnight in the refrigerator.

Portion: 1portion | Calories: 153kcal | Carbohydrates: 7g | Protein: 7g | Fat: 12g | Sodium: 125mg | Potassium: 105mg | Fiber: 4g | Vitamin A: 6422UI | Vitamin C: 2mg | Calcium: 65mg | The iron: 2mg | NET CARBOHYDRATES: 3g

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