A flat, toned tummy and slim, defined waistline are common fitness goals for both women and men. Although obtaining and maintaining this goal can be somewhat challenging for both the sexes, the exercise regimen that is required for a flat stomach and slim waistline is as simple as performing adequate cardio and abdominal/core toning exercises on a consistent basis.
The Anatomy of Abdominals
The abdominals are composed of four major muscle groups. According to Fitstep.com, these muscle groups are called the rectus abdominus and are commonly referred to as the six-pack muscles. The transverse abdominus, which are the deepest abdominal muscles underneath all the others and "wrap laterally around" the abdominal area, contribute to the appearance of the waistline. The external and Internal obliques also contribute to the appearance of the waistline and they lay diagonally at the core. All four of these muscles exist underneath both the skin and the layer of fat between the skin and the muscle.
Cardio
A regular cardio exercise program is an essential component in flattening your abs and slimming your waistline. According to the MayoClinic.com "it takes aerobic activity to burn abdominal fat." You must burn body fat overall in order to reduce the layer of fat that covers your abdominal muscles. Good cardio exercise includes walking, running, and circuit and interval training that get your heart rate and intensity levels up into the fat- and calorie-burning zone. Cardio exercise is most beneficial when performed between 20 and 60 minutes at a moderate to high intensity no fewer than three and no more than six times a week, .
Abdominal Crunches
Traditional abdominal crunches are a effective way to tone your abdominals and slim your waistline. Doing abdominal crunch exercises that target the four major muscle groups of the abs is an effective way to strengthen, flatten and slim your entire abdominal area, According to Best-Ab- Exercises.com the basic stomach crunch, criss-cross, ab crunch, crossover abdominal crunches and vertical leg ab crunches are all effective crunch exercises for both your stomach and waist. Modify or increase the intensity of all of these exercises to fit your fitness ability and goals..
Pilates Exercises
The Pilates method of body conditioning is centered around strengthening and toning of abdominals and core. The Pilates method has a host of exercises from low to high intensity and different levels of difficulty that can be tailored to tone your abdominals and slim your waistline. According to All-About-Abs.com, the straight-leg stretch, single- and double-leg stretches, lower leg lifts and crossovers are all ideal exercises to get that stomach and waistline that you desire. Pilates is known for creating lean, sleek muscles and is a highly effective toning exercise form for your midsection
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