Skinny jeans, summer bikinis and even workout clothes can be really unkind when it comes to a round tummy. The commercial ideal is a flat or concave mid-region with washboard abs, not unsightly rolls of flab, peeking out from low-rise pants or clingy T-shirts. But getting to six-pack status requires a comprehensive fitness program, not a spot reduction challenge. Exercise your brain, willpower and abs for a tighter tummy.
Hard Truths About Genes
The reality is that not everyone will achieve a flat tummy, no matter how many exercises they do, how tough they are or how strictly they control their weight. Columbia University's health service cautions would-be spot reducers that genes may have as much to do with round tummies as diet choices and fitness levels. The shape of internal organs, hereditary, body fat distribution and a tendency to store excess fat in certain areas all play a part in the pursuit of the six-pack.
Aerobic Exercise for Weight Loss
To reduce fat in any area of the body, reduce every area of the body. Get fit and trim those pounds, and you will see a flatter tummy. A healthy aerobics workout, performed at least three times a week, is one of the best ways to burn fat and slim down. Even fab ab muscles are invisible under a layer of flab. So begin by increasing cardio exercise with a regular routine, and add strength training to build muscles that will burn more fat even while you are resting.
Diet and Posture
One of the best exercises for a flatter tummy is pushing yourself away from the table. Controlling the type of food you eat and how much you consume is critical to the success of any exercise and body-shaping plan. In particular, avoid all foods made with high fructose corn syrup or trans fats. Substitute low-fat at every chance and leave saturated fats off the menu. Eat smaller portions at each meal, and eat smaller amounts frequently throughout the day to maintain an even calorie burn and stable energy level. The University of Alabama School of Medicine recommends using that energy to work on your posture. Good posture can take ten visible pounds off your frame and replace tummy sag with nice straight lines.
Toning and Tightening
Work the abs to tighten them, create a strong core and flatten your tummy. Some of the best abdominal exercises are abdominal crunches, sit-ups, leg lifts, hip raises, reverse crunches, ab tucks and planks. A basic crunch begins with lying on a mat, knees bent and feet flat on the floor. The elbows are also bent and the hands are placed slightly behind the head with the palms near the ears. On the inhalation, raise the upper body, using the abdominal muscles to lift the head, shoulders and shoulder blades. Never lead with the head or chin, and keep the neck and chin soft throughout. Hold for a count of three at the top of the arc, and then lower back to the mat slowly on the exhalation.
Exercises with Equipment
Add equipment to work the abs even harder and increase fitness. The American Council on Exercise recommends using a stability ball for crunches, sit-ups, knee tucks, dumbbell flys and presses, pikes and lateral jumps. The ball keeps the entire core busy maintaining balance so the abs get a continual workout even as you push them with specific moves. Adding free weights to mat exercises or fitness ball moves increases the intensity. Working with machines like the Pilates Reformer controls resistance levels for an effective and efficient abs workout.
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