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Secrets For a Flat Stomach

Updated on November 25, 2009

Secrets For a Flat Stomach

Stomach Muscles

People who start an abdominal exercise routine have a simple goal in mind. To get a flatter stomach with better stomach muscles and stomach tone.

And while a flat stomach looks and feels nice, it has to be complemented with strength and firmness of the muscles – stomach muscle strength and tone. It need not be “No pain, No Gain!”

Gaining strength in the abs area will not only make your stomach look nicer but will also accomplish an important function in your core area.

Here are some simple stomach workout that will power up your core abdominal area and will make you look and feel better – “look at those abs muscles!” – , while giving you strength without pain. Always talk with a professional before doing any stomach toning exercises to see if you are fit for them.

First here is a Guide to Stomach Muscles:

A Guide To Abdominal Muscles

Toning the Torso

Stomach Toning Exercise: Begin by coming an all fours. With your stomach pulled in, extend one arm in front of you. While keeping this arm stretched, extend the opposite leg behind you. Repeat for an entire set switching sides.

Butt Burner

Begin by lying on your back, using a towel to cushion your spine. Bend your knees with your feet flat on the floor and put your arms at the sides, like wings on the ground. Squeeze your butt and lift just the pelvis off the floor t about 45 degrees. Hold for 5 seconds and slowly with control lower your body back to the starting position.
Repeat for an entire set.

Crunchless Crunch

Lie on your stomach and relax your body as much as possible. With the lower abdominals try to move your belly button towards your spine, and hold for ten seconds. You can add difficulty by adding more seconds. The goal is to hold it until you can’t feel the contraction. When this occurs let the contraction out.

These are 3 of the simplest stomach strengthening exercises; they will be of great aid also if you want to engage in any sport activity. For this purpose -meaning working the core area – it would be a good idea to try Pilates exercises since all of them involve the abdomen.

Learn how to get the stomach you want with Stomach Muscle Exercises

Developing a lean, flat stomach takes time and patience, especially when it comes to those last few kilograms in those hard to lose places. There is only one way to lose fat in the so-called ’stubborn areas,’ and that is with the correct combination strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).

Spot Reduction is a Myth - The first thing you need to realize is that it is impossible to ’spot reduce’ fat from one specific part of the body. Fat loss occurs systemically, meaning that you can’t control where the fat comes from. When you burn fat for energy, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off.

Cardio, cardio, cardio - Doing all the abs exercises in the world will do nothing if you have a layer of fat covering it. Doing strength training, or lifting weights, would help, but not as much as aerobic exercise. If you want to add some ab exercises in after the cardio, that’s great, but be sure to work your whole torso, not just the upper abs — that includes the lower abs, lower back and the muscles that wrap around your sides.

For example, Walking, jogging, bicycling, elliptical exercise and stair climbing are all great fat burners. Most give up early in the workout. During the first 10 minutes of aerobic activity, glycogen (stored carbohydrates) is the primary fuel source. Because you don’t burn significant amounts of fat until glycogen stores are depleted, the key to maximum fat loss is to work out aerobically for 30-60 minutes continuously per session.

Diet – Its best to stay away from fried food and too many sugary desserts. Abdominal fat loss is a 50% exercise, 50% nutrition combination. Regardless of how much you workout, if the number of calories you take in is greater than the amount you burn, you’ll still put on abdominal fat.

Eat Small Meals Regularly - You should try and spread your calories out into five small meals a day instead of 2 or 3 big ones so that you don’t overeat in one feeding.

Give it Time – If you want to have a flat stomach in 3 weeks, forget it. Losing fat takes time, and it’s unhealthy to lose too much weight too fast. Gradual weight loss is healthier, and more likely to be sustained over time. Go for a lifestyle change, something you can live with for the rest of your life, or you will just yo-yo. It’s a marathon, not a sprint.

Feel free to share your tips and stories in the comments section below!


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