For all the working professionals, staying fit besides working hard becomes a challenge sometimes.

Today, with all the work pressure and deadlines on mind every time you enter the office premise, it is really a tough business to stay fit and active by maintaining a balanced diet. Since food habits and work out habits control our Entire activity, these habits need to be checked on a daily basis.

You must have heard that the key to fitness is Toned Abs as this central part of your body helps in the entire activity. If you have been suffering for not being able to maintain fitness and work properly, here you go. Following the simple habits on a regular basis, you can get perfect abs within a couple of month!

Eat Small Proportion of Meals Every Three to Four Hours: As all diet experts suggest, eating a large proportion of meals two or three times a day is unhealthy as it leads to consuming bulk of calories at a single time. Hence, eating small proportion of meals five to six times a day can help you digest and maintain the balance of calorie gain and burn process in the most scientific way.

Importance of Protein: A balanced diet means maintaining the ratio of carbohydrate, protein and fat in your meals. While you burn extra calories to get the perfect toned abs, you need to focus on protein intake more as it helps building muscles. While there are options like meat, fish, eggs, cottage cheese, soya, milk and cheese, the protein shakes are best way to stay fit while you are in a hurry.

Heavy Breakfast & Light Dinner/Supper: The first meal you have in a day must contain the highest proportion of carbohydrate you intake for the entire day. So, within 1 hour of your morning work-out session, you need to consume a breakfast of simple and complex carbohydrates including cereals, fiber and liquids. At the end of the day, stay light by having a little proportion of protein accompanied with some carbohydrate.

Plow Pose: Also known as ‘halasana’ in Yoga, this posture lifts the entire lower part of the body stretching it to the ground. Besides getting toned abs, it helps in the entire body muscle stretch and digestion. To try this one, you can use a carpet or a yoga mat. Lie down on your back, raise the legs above your stomach. Now bending your legs towards your head, keep stretching until the legs fold over the head and the toes reach beyond the shoulder. Stay in this posture for around 25-30 seconds and rest. You can repeat this four to five times a day.

Chair Bicycle Crunch: This exercise can be done sitting at your desk and doing it 15-20 times a day can show you amazing results. While sitting straight at the edge of your chair, pull in your belly buttons tight. Now put your hands behind the head and stretch your elbows towards the two side of the room. Now bend down lifting your right knee up and try touching your left torso to it. Repeat with the left knee and right torso.

A proper diet and little work out session can save you from rushing to the gym every day. From now on, nothing can stop you from gaining a flat stomach while your colleagues are pushing themselves hard to achieve this simple goal.