1. Exercise and Diet Equals a Flat Stomach
Flattening your stomach has three keys to it: diet, cardiovascular exercise and toning exercises. One component alone won't do it. Cardio exercise will help reduce the fat that's there, toning stomach exercises strengthen the muscle that's underneath and diet will help keep you from adding more fat to your abdominal area.
2. The Myth of Spot Reducing
Many people do stomach exercises religiously for a period of time, hoping to get those rock hard six-pack abs before beach season. They just can't understand why all their effort doesn't seem to show much of an effect. It's because abdominal workouts tone muscle, but they don't do anything to eliminate the fat stomach. This is the myth spot reducing, and it simply doesn't work. Fat can't be turned into muscle through any means, so they need to be addressed separately. A toned stomach will only be visible if you've also worked to reduce the fat that's over the muscles.
3. Proper Form is Key
The abdominal muscles are separate groups of muscles, and different exercises must be performed to target each one. Proper form is the same with every abdominal exercise. The small of your back should be pressed to the floor, which protects your back from strain. Stomach muscles should be engaged to lift your torso off the floor. Your hands should be behind your head merely for support. Keep your chest open with your elbows out to the side for the entire move, and keep your chin off your chest. It's easy to cheat when doing exercises to tone your midsection. Pulling on your neck to bring yourself up into a crunch position barely works the stomach muscles at all and neck strain is possible. Stomach muscles should begin to tire after a number of repetitions, so if you aren't feeling anything, you probably need to examine your form.
4. MUFAs and Belly Fat
Monounsaturated fatty acids, or MUFAs, are found in foods such as avocados, nuts, oils, olives and chocolate. They contain healthy fats that are necessary for a well-balanced diet, and help you to avoid certain diseases. Recent studies have shown they also have an affect on belly fat. Foods rich in MUFAs should be incorporated into each meal for good overall health.
5. Not Just for Looks
Many people want a flat stomach merely for the aesthetic value. But strong stomach muscles aids in supporting the back and can help prevent injuries, especially as you age. Strong abdominal muscles also improve your posture and breathing. Strong stomach muscles are key to good quality of life as we age; the flat appearance is a bonus.
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