Obtaining a flat abdomen is a common but challenging fitness goal. Abdominal sculpting is an art and a science, which requires patience, perseverance and strategy. Well-designed abdominal workouts are potentially effective, when performed in good form. Keep realistic goals. While it's possible to tone and strengthen your abdominal muscles, spot reduction is a myth.
Diet and Aerobic Exercise
Crunches alone will not flatten your abdominal area. Supplement your abdominal workout with 30 minutes of aerobic exercise most days of the week, and minimize fatty foods in your diet.
Breathing
Proper breathing technique enhances abdominal exercise efficiency. Upon exhalation, your deeper core muscles press against your diaphragm to expel the air. This creates a deeper abdominal contraction. Use a forceful exhalation during the bending phase of an abdominal exercise.
Release Muscle Tension
Neck, shoulder, back and hip flexor tension wreak havoc on abdominal exercise technique. Perform flexibility exercises for these muscle groups prior to your abdominal routine. Shoulder and necks rolls, pelvic tilts and knees-to-chest stretches effectively release pre-workout tension.
Quality, Not Quantity
Performing hundreds of repetitions in poor form is an exercise in futility. If you feel your neck, lower back and hip flexors more than you feel your abdominal muscles, your abdominal muscles are probably not working efficiently. Perform slow, smooth and fluid movements, and focus on both the contraction and return phase of the exercise.
Variety
Your body easily adapts to the same exercise routine. Once it adapts, the exercise maintains but does not improve your fitness level. Surprise your muscles by varying your abdominal exercise routine. Try your routine on a stability ball or with exercise bands.
Avoid Pricey Gadgets
The home abdominal exercise machine marketers are persuasive. Abdominal exercise gadget infomercials interrupt your favorite television shows. Spam emails advertising these products invade your inbox. The American Council on Exercise published a study in May/June 2001 that found most of these gadgets to be pricey and ineffective. The Federal Trade Commission periodically charges these manufacturers with making false claims. Save your money and hire a knowledgeable, certified trainer.
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