It's said that washboard abs aren't made in the gym, but in the kitchen. This adage reflects the fact that without disciplined attention to a fat-burning diet, you're unlikely to shed the last layers of fat on your belly, no matter how sculpted the ab muscles are underneath. However, without exercise, your work in the kitchen will result only in a flat stomach, not the ripped six-pack you want.
Spot Reduction
The notion of "spot reduction," the idea that you can target certain body areas for weight loss by working out the muscle groups in that area, is a long-standing fitness concept. However, it is a soundly disproved myth. In response to caloric deficit, you will burn fat from your body as a whole. You will find spot reduction at the heart of many "killer ab workouts" in beauty and fitness magazines, despite its fictional status.
Cardiovascular Exercise
Losing weight from your body as a whole means burning more calories by activity than you take in through eating. Cardiovascular exercise is generally a better choice than resistance training for this task, since it results in the long periods of elevated heart rate that burn fat best. Some of the most popular cardio exercises include running, cycling and group aerobics. Some of the cardio options that burn the most calories include cross-country skiing, fight sports like boxing and high-impact aerobics.
Resistance Training
Working out the muscles of your stomach won't accelerate fat burn from your belly, but it will sculpt and tone the muscles beneath the fat. At first, this will give the fat on your belly a tighter frame to hang on, creating an almost immediate illusion of fat loss. As you eliminate your belly fat, it will also mean you have a set of washboard abs for the vanishing fat to reveal. These factors likely contribute to the popularity of the myth of spot resistance. Some good choices for ab workouts include situps, crunches and leg lifts. You can also find ab and core group fitness classes at most health clubs.
Support Exercises
Working out just the muscles of your abs can create a strength imbalance that's unhealthy for your back, leading to lower back problems and posture issues. If you want to do the work necessary to make washboard abs, it's a good idea to also work the muscles of your lower back, oblique abdominals, hips and groin. Yoga, calisthenics and weight training are all good options for getting this full-core workout.
References
- True Star Health: Spot Reduction
- "Body For Life"; Bill Philips; 2006
- "Capoeira Conditioning;" Gerard Taylor; 2005
- Ben Cohn; Fitness Coach; Hillsboro, OR
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