A flat stomach is a sign of strong core muscles, a desirable body fat percentage, good posture and healthy nutritional choices. All of these show optimal muscular strength and endurance as well as body composition. These are fitness components used to assess overall health and fitness levels, and are indicative of a healthy lifestyle.
Abdominal Muscles
Abdominal muscles provide support and stability for your spine, which decrease the amount of stress on your lower back. The abs include the rectus abdominus, known as the upper abs, the side obliques and the transverse abdominis, known as the lower abs. Working together, these muscles flex the spine forward and sideways, rotate the upper and lower body, and compress the abdomen. The transverse abdominus give the stomach a flat appearance when it is firm and toned.
Significance to Body Composition
A flat stomach is associated with a healthy body fat percentage. Your body's weight consists of lean body tissue and body fat. Body composition is assessed as the amount of body fat compared to total body weight.
An ideal percentage of body fat for women is between 18 and 25 percent. For men, the ideal percentage is 8 to 15 percent. Excess body fat usually accumulates in the abdominal area. Higher body fat percentages are associated with many health risks, including diabetes and heart disease.
Effects on Posture
A flat stomach enhances body alignment and posture, and the positioning of your entire body. Good posture and body position are essential for efficiency and effectiveness of all movements. Considerably less strain is placed on your muscles and connective tissues surrounding your joints, especially the spine, when your body is aligned.
A protruding abdomen causes excessive curvature of the lower part of your spine. This contributes to muscle fatigue and a greater chance of injury to your lower back. Weaker abdominal muscles are the main cause of lower back pain and lower back injuries, according to the American Council on Exercise.
Nutritional Considerations
Proper nutrition habits contribute to an improved appearance, especially in the stomach, where excess weight tends to be stored. A healthy weight, maintained by healthy eating, results in optimal body fat percentages and less chance of storing excess body fat in the abdominal area.
Your metabolic rate, the rate at which your body stores calories, helps prevent weight gain. Eating plans consisting of balance and moderation provide the proper nutrition needed to maintain a healthy, active lifestyle. Follow a sound plan, like the nutrition pyramid, to ensure recommended daily intakes, advises the American Dietetic Association.
Improvement Suggestions
Exercise is a key component of any program involving improved muscle tone. Cardio training is effective for burning calories to reduce body fat. Weight training strengthens muscles needed for postural improvements. Following a healthy nutrition plan helps lose excess body fat that may be stored in the abdomen. Together, these components work to achieve the goal of a flat stomach.
References
- "Stronger Abs and Back"; Dean Brittenham & Greg Brittenham; 1997
- "Keep Moving: Fitness Through Aerobics and Step"; Esther Pryor & Minda Goodman Kraines; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1991
- "Complete Food and Nutrition Guide"; American Dietetic Association; 2006
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