A flat stomach is often wished for to improve appearance, posture and health. Some exercisers opt for a chiseled abdomen with six-pack abs. Still, a flat stomach requires constant maintenance to keep. There are different myths some exercisers believe they have to follow to reduce fat on the stomach, including machines. However, the fundamentals of achieving a flat stomach are basic, and require the adoption of certain lifestyle habits.
Exercise
There is a myth that you can perform spot reduction exercises that focus on the abdomen to flatten the stomach. Although there are certain targeted abdomen exercises you can perform to build muscles, aerobic exercise is the only exercise to reduce fat. In fact, exercise helps reduce overall body fat. The Mayo Clinic explains that spot exercises do not work to reduce stomach fat, and suggests core strengthening exercises instead. Core exercises, such as those in Pilates, help strengthen your stomach muscles as well as those of your pelvis and back.
Frequency
In order to achieve six-pack abs, some are under the false belief that you have to perform daily abdominal exercises. Although daily cardiovascular workouts can be good for your health, daily abdomen exercises are not necessary. Instead, Women Fitness recommends that you perform stomach exercises twice a week. This amount is sufficient if you regularly do other types of workouts such as walking, stair-climbing and running. According to Women Fitness, doing excessive amounts of crunches does not fully tone your abs and can actually cause posture problems.
Equipment
There are different types of stomach-flatteners available at sporting stores. Advertisers give the impression that such equipment is all that you need to achieve a flat stomach. However, your stomach will not flatten by using abdominal equipment alone. There are also belts you can wear during exercise that promise to help flatten your stomach. You may find that you sweat more, but it is the exercise itself that flattens your stomach and not the equipment. Furthermore, MayoClinic.com explains that undergarments such as girdles help your stomach appear flatter, but they do not affect your muscles in any way.
Diet
Although exercising helps flatten the stomach, your efforts will be useless if you do not incorporate a sensible diet into your lifestyle as well. Dieters often reach for "low fat" and "fat free" packaged foods to help lose stomach fat. However, the ingredients are not likely to help keep you full, leading to over-eating and fat around the stomach. There are certain foods that are more likely to aid in your flat-stomach goals than others. According to Newsweek, these include oils derived from mono-unsaturated fatty acids like olive oil, whole grains, nuts, apples and tart cherries. Avoid packaged foods and those made with hydrogenated oils.
Considerations
There is a misconception that anyone can achieve a flat stomach, regardless of genes and age. The reality is that the ability to achieve a flat stomach is linked to factors such as age, heredity and hormone levels. Newsweek explains that no matter your genetic predisposition, belly fat accumulates with age. Therefore, it is vital that you stick to your diet and exercise plan in order to maintain a flat belly. Fat around the stomach may not be physically attractive, but it can also be an indicator of future health problems such as heart disease. Newsweek reports that women should have a waistline measurement of 34 inches or less, while men should measure at 40 inches and below.
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