Flat stomach

Can You Really Have A Flat Stomach?

Sit-ups burn fat off the belly, myth or reality? Myth. Truth is, your body's overall fat plays an important part in how flat your stomach is. And since the body's fat storage is basically one system, you cannot just lose fat in your stomach. On the contrary, many people think doing sit-ups will make their stomachs thinner, but leg exercises are reported to burn more than four times the body fat than sit-ups.

And while many people strive for a flat stomach, the reality is that the human abdominal or stomach area is meant to have a rounded shape instead. Of course age, gender and individual genetic body- type play important roles in the actual shape.

However, the first issue of focus with this toning area is to focus on posture. Instead of "flattening" the stomach, trimming pounds with improved diet and exercise along with better posture can improve a potbelly or other unhealthy appearance. Here are points to ponder with regards to a healthy posture, in case you'd like more than "stand up straight" for guidelines. When standing, bend a little at the knees. Then with shoulders back, head evenly aligned (not cocky at an angle or anything) and tailbone aimed towards the floor, "suck it in," or contract the stomach muscles.

Now for dealing a little more directly with those stomach muscles. Here are some toning exercises.

Warm-up time first. Begin with stretches for 5 to 10 minutes that gradually build up to light cardio activity like jogging in place, walking, biking or jumping rope.

Next get down on the floor; an exercise mat or carpeted area, and do 20 to 30 crunches and reverse-curls apiece as follows. For crunches, with your knees bent a little and feet flat on the floor, lie on your back with your arms wrapped together across your chest. Then do this two-step: (1) exhale while raising your head, shoulders and chest off the floor, tightening your stomach muscles as you bend forward towards your hips, pause - (2) inhale while gently and slowly returning ALMOST to the original position, keeping your head just off the floor. Repeat. For those who are intermediary or advanced toners, place your hands behind or beside your head (and don't pull it), place hands straight out over your head or pause for a couple seconds before inhaling for a more intense workout.

Next it's time for reverse-curls. To work the lower front and side abdominal muscles, begin on your back on the carpeted area or mat again. With hands on the floor and knees bent towards your chest with hips off the floor, continue to lift your hips, contracting the stomach muscles and bringing hips further towards your chest. This exercise focuses on lifting the pelvis toward your rib cage using the abdominals without swinging the legs. Advanced toners can place their hands in the air leaving their elbows on the floor for increased intensity.

Head back to the cardio activity that you were doing at the end of Step 1 above and continue doing that for 8 to 10 minutes.

Head back to the carpeted area or mat for 20 to 30 imaginary bike pedal touches. In other words, you place your hands behind your head while lying on the floor. Then with our knees up at about a 45-degree angle from the floor, you slowly pedal an imaginary bike while touching your right elbow to your left knee and vice-versa, then alternating elbow to other knees, all while breathing at a natural, normal pace. For those who are at intermediary or advanced levels, you can make the angel of your legs near 180-degrees or straight, without locking the knees for more intensive toning.

Beginners can stop here. Intermediate and advanced toners can return to another round of Step 3 above.

For the best results, these toning activities should be performed three to four times a week. Work up the routine until gradually the cardio portions last from 10 to 15 minutes each. And add your other exercises for the upper and lower body areas, and of course a well-balanced diet.