The Secret to a Flat Stomach

With spring just around the corner, everyone wants to have a flat stomach and even, better six-pack abs! The question is, how do I go about getting them? There is a lot of misinformation out there about this topic that can cause a lot of frustration. Many people think that they can get flat abs if they do enough abdominal exercises. This is based on the inaccurate premise that you can do an exercise for a certain area of the body, and get rid of fat there. A review of the headlines of any popular fitness magazine will help you understand what feeds that belief. Headlines like “Flat Abs in 2 Weeks” and “10 Quick Tips to Flatten Your Tummy” lead one to believe that spot reduction is not only possible, but easy! The real truth is that the only way to get flat abs is to lose body fat, and the only way to lose body fat is to:

1. Do regular cardiovascular exercise to burn calories
2. Have a healthy, low calorie diet
3. Strength train your entire body, abdominal muscles included

There is also a certain amount of genetics involved in getting those “six pack abs” that we see in the movies or on TV, and for some people, no amount of commitment and diet can get them to that goal of abdominal perfection. That doesn’t mean that you can’t achieve the goal of strong abdominal muscles or a flatter stomach. Once you accept the above realities, and work toward the goal of lowering your overall body fat, there is a purpose to abdominal exercises as a part of your overall strength workout. We all know that strong abdominal muscles support your spine and play a large role in protecting your back. That alone should make the inclusion of specific abdominal exercises a part of your regular workout routine. There are hundreds (probably thousands) of articles written on the best abdominal workout. Here are several links to videos showing basic abdominal exercises: Ab Exercises on a FitBall Core Workout from ACE 2 Minute Ab Workout Ab V-Ups with a BOSU Ball Many abdominal exercises can be performed using an exercise mat lying on the floor. Some exercises are more effective and challenging utilizing some of the following basic fitness accessories:

1. Exercise Balls – Fitballs are effective in stabilizing the back and encouraging proper posture during your workout. They add challenge to basic abdominal crunches. Note: There are 5 ball sizes based on your height.
2. BOSU Ball – It’s like an exercise ball that’s been cut in half with a stable side and an unstable side. This makes it a more versatile piece of equipment than a fitball, and the exercises can be made more challenging as your balance and ability to perform more difficult exercises improves.
3. Balance Disc – It is smaller than a Bosu or Fitball, but can be used in a similar fashion to add challenge to traditional abdominal exercises.
4. Vertical Knee Raise – A VKR is a very effective piece of strength equipment used to do knee raises while your back is in a safe, supported position.Hoist Fitness Tree VKR Dip Ab Pull upBody Solid GVKR60 Vertical Knee Raise & Dip Station   Body Solid GVKR82 Deluxe Vertical Knee Raise, Dip, Pull up Powerline PVKC83X VKR, Dip, Pullup
5. Abdominal Bench or Board – Depending on whether the board is adjustable or not, you can add varying difficulty levels to abdominal exercises by increasing the angle at which you do traditional abdominal crunches.Hoist Folding Adjustable Ab Bench  Hoist Adjustable Ab Back Hyperextension  Body Solid GAB60 Pro Style Adjustable Ab Board  Powerline PAB139X Ab Board 
6. Ab Coaster – The Ab Coaster can help you get a lower abdominal workout, and help you simulate leg raises, which is a great stomach exercise. It allows you the same range of motion as traditional abdominal exercises, so that you’re working the same muscles, but you’re not having to support your own weight. Therefore, you are able to do many more reps correctly. Plate weight can be added to increase difficulty and the seat can be angled to each side to work the oblique abdominal muscles.