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How to Exercise for a Flat Stomach

You might think that you need to spend thousands of dollars, or hundreds of hours, to exercise for a flat stomach. However, this isn’t the case at all.

Every day, people all across the world head to the gym for hours of crunches to get a flat stomach. You can go into the fitness section of any bookstore and see dozens of books promising the secret of how to get a flat stomach.

Infomercials run across the television spectrum at all hours of the day and night selling gadgets, pills, proprietary plans, and secret knowledge, all claiming to give you a flat stomach instantly.

So, does any of it work? Scientists and fitness experts all say that no, it won’t work by itself, and some of it won’t work at all.

How to Exercise for a Flat Stomach

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The keys to getting a flat stomach are still old-fashioned diet and exercise.

Here’s a quick list of exercises that you can do at home, without any cash outlay. Just try these every other day, and try each one five to ten times in sequence.

  • Curls
  • Crunches
  • Bicycles
  • Knee to Chest Stretch

A good cardiovascular workout plan is an excellent foundation for any exercise plan. Running, swimming, pilates, yoga, or even a plain old walk will benefit you greatly.

Try for at least three hours a week of exercise. It takes hard work to get a flat stomach, but don’t overdo it. An hour at a time is quite enough. Otherwise, you can become fatigued and even injure yourself.

If you feel like snacking, it should be done right after your exercise. Your metabolism will be working overtime and you will burn fat much quicker than normal.

What many people don’t understand is that sit-ups alone won’t get you a flat stomach in days, if ever. Sit-ups will help tone a loose stomach, but if you really have belly flab, your first step needs to be losing that weight.

What did you have for breakfast? You probably don’t remember, but it was most likely fat filled – donuts, sausages, french toast? Keeping your diet plan is just as important as keeping your exercise plan.

You will need to make a diet plan, and stick to it. If you want a flat stomach, you’ll have to eat for it as well. Eating healthy food regularly isn’t a hard thing to do, as long as you keep track of the foods you eat.

Eat frequent, small meals, between 4-6 times per day. Make sure to make each and every meal balanced. Balanced means including a generous amount of whole grains, healthy proteins, and a small amount of fat from a healthy source (such as olive oil).

Whole grains are the most important, white bread just doesn’t cut it. Make whole grains the base of your diet and you’ll have plenty of energy for exercise.

How about you? What’s your flat stomach workout strategy? Share your insights below.

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3 Things You Should Know To Get Fast Abs

Fast abs are possible, with some common sense and a lot of effort. The problem with getting those abs toned quickly is that most people want them with little effort and use little common sense in the ways they try to get them.

1. Abdominal exercises are strenuous, and can cause straining and even injury if not done properly and in moderation.

You say that all exercise is strenuous?

This is true. But there is a big difference between walking around the block quickly and running a marathon.

Think about all those people who go out and shovel snow each winter, with little or no exercise during the summer months. They sit and watch television most evenings, instead of doing a small basic exercise routine. They don’t even get up and stretch regularly. Then a heavy snow falls, and they go out and give themselves strokes.

No one should embark on a specific regimen that isolates muscles, without first exercising the whole body. A general exercise plan is where you start.

2. Not everyone has the same muscle groups, hormone levels, or hereditary factors, and they shouldn’t expect the same results.

When you look at those posters of washboard abs, are you looking at 6 packs or 8 packs? There is a lower abdominal muscle called the pyramidalis, and not everyone has this muscle. Building the lower abs will give you different results if you don’t.

Women and men have different testosterone levels. Even men and men have differing testosterone levels. Testosterone is essential to building muscles.

For a long time weight lifters and athletes compensated for this factor by taking steroids, until they found out how bad that is for you. Still, some body builders and athletes took it to boost their performance, until they made it illegal. Now they disqualify people from competitions who use certain supplements or prescriptions, including steroids.

If your testosterone levels are not high, you can get a well toned magnificent body, along with those fast abs, but you won’t get a lot of bulk in those muscles. This is a plus for most women, who do not want to build, and it looks very attractive on many men, as well.

3. Some of us have hereditary factors to consider.

An irregular metabolism is the first, which can be influenced by a variety of factors. Thyroid and pituitary glands may under or over function along with the pancreas, to mention a few. The problem may not be severe enough to require medication, but it will affect they way you gain and lose weight, and how fast you can do it.

A visit to the doctor for a physical can be helpful if you are just starting out or are having problems you don’t understand. This can clarify a lot of issues and keep you from getting discouraged, as well, if your results aren’t quite the same as you anticipated.

4. Herbal supplements may help.

If you are in the prime of health, and still not turning that body into lean muscle, you may consider some of the many herbal supplements that are on the market today. Green tea will help you lose weight. There are natural hormone derivatives that won’t harm your body, also.

The last piece of common sense is that exercise is good for you. Don’t overdue it and strain yourself, and you’ll be more likely to get great fast abs along with a healthier looking body.

Impart your own personal tips by entering your comments below.

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Why are Abdominals Important?

You’re probably asking yourself, “Why are abdominals important?” I think it’s good that you raised that question.

It’s important that you recognize the different parts of your abdominal muscles and their functions before kicking off your abs workout. That way, you avoid any untoward injuries that could render you incapable of performing abdominal muscle exercises. It will also prepare you for any other future fitness goals.

We all know from the gecko that six pack abs are hot. But that only covers aesthetics. Have you ever wondered about the importance of well-conditioned abs in relation to overall physiological performance?

The body is a very complicated piece of machinery, and every part of it is crucial. Muscle groups, including your abdominal muscles, are especially significant because they determine physical strength and resistance. That is mainly why abdominals are important – the stronger they are, the more efficient your body gets.

You’re probably aware that the abdominals are situated between the ribs and pelvis. What you might NOT know is that your abdominal muscles are responsible for shielding your internal organs from external blows and giving your upper body a full-range of motion.

Why are abdominals important and what are the parts called? They are divided into four major parts namely:

  1. Transversus abdominus
  2. Rectus abdominus
  3. External oblique
  4. Internal oblique

Each of these sections is equally essential so you have to keep them strong and conditioned.

The Transversus Abdominus is the innermost layer of abdominal muscle responsible for stabilizing your torso and maintaining internal body pressure. You can just imagine how things can be if this part of your abdominals was weak.

The Rectus Abdominus, which can be found in front of the pelvis and in between the ribs and pubic bone, is responsible for horizontal and vertical movements. It is also responsible for giving off the six pack indentation. So when you say “ripped” or “washboard,” you’re actually referring to the well-defined Rectus Abdominus.

The External Obliques are located on each side of the abdomen. Now these muscles make it possible for you to twist from side to side. They also maintain abdominal pressure.

The Internal Obliques, on the other hand, can also be found on each side of your abdomen, directly beneath the external obliques. Their main function is to provide support to your external obliques every time you lean over or twist around.

Now that you know what the 4 main parts are, you can better develop and effectively carry out your abdominal training routine. Six pack abs are definitely more than just something nice to look at. Think about it – they were put there for a reason.

Why are abdominals important and how can they keep you safe? Having a strong core means that you can easily prevent neck and back injuries. By working your abdominals, you are allowing your midsection to bear some of the weight and the pressure. Also, it helps provide support so that you always keep your balance and your body remains upright.

“Why are abdominals important?” – now you know why. So start building those abs, not just to look good, but also to maximize motion and prevent injury.

What new insights have you realized about your abdominals? Feel free to share them by entering your comments below.

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The Upper Abs Exercise – Flat Stomach Results Guaranteed

Can’t seem to build upper abs? Looking for the best exercise to flatten that stomach?

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One of the main stomach muscles you have to workout is your upper abs, and, sadly, it has one of the thickest layers of fat deposits in our body. The best exercise flat stomach for your upper abs is the basic crunch, as long as you perform it correctly. Some infomercials tell people that crunching doesn’t help you get that flat sexy abs, but it actually does. People are just performing the incorrect form of crunching, that’s why they don’t get the results they wanted.

Lucky for you, we are here to teach you the proper way of doing the basic crunch exercise flat stomach that’s guaranteed to give you the best results. Start on a lying position with your back laid flat on the exercise mat. Now put your hands on the side of your head or across your chest. Some people put their hands behind their head, that’s why they hurt their necks badly when doing the crunch. This is one of the incorrect strategies done by a lot of people.

Before doing the  exercise flat stomach crunch, bend your knees at 90 degrees angle and let your feet rest flat on the floor. Now that you’re ready, slowly lift your shoulders off the floor using your stomach muscles. Make sure that your chest don’t touch your knees, allow a few space in between them. If you let your chest touch your knees, your hip reflexes are doing all the work and not your upper abs’ muscles.

Once you reach the top of your exercise flat stomach crunch, intensely contract your upper abs and slowly move back to the starting position. Repeat the process about fifteen times and do at least three sets of upper abs crunches. While doing this exercise a flat stomach, you have to remember doing the correct breathing pattern. Exhale while you are crunching up, and inhale when you’re going back to the starting position.

Have crunches been effective for you in developing your upper abs? Share your experience below.

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5 Ways on How to Increase Your Metabolism Naturally

Have you ever tried to increase your metabolism naturally or lose weight without taking any dietary supplements? If you answered yes, then you’re on the right track. The secret to boosting your metabolism is to have regular exercise and eat fiber enriched foods. Your body must engage in physical activities like walking, exercising, or any movement as long as your body works. This is for your body to burn calories.

Metabolism is the mechanism that converts what you eat and drink into energy that is processed by the body, and that is required in carrying out these functions. Every individual has a different metabolism depending on how efficiently your body burns calories for fuel. Speeding up metabolism doesn’t require taking any dietary supplements or pills at all.

A pill for speeding up metabolism contains high doses of caffeine and animal thyroid. You should not take these products as these may have side effects, such as increase in heart rate, excessive sweating, nervousness, and diarrhea.

Here are 5 proven ways to increase your metabolism naturally:

1. To increase metabolism is to give your body a constant steam of fuel to burn. Eating small amount of meals five to six times a day can keep metabolism higher throughout the day. Eating small meals will lessen your tendency to eat unhealthy snacks that will only impede your weight loss.

2. Foods rich in fiber, such as green leafy vegetables, oaths, corn, apple, watermelon and the like will also help to increase your metabolism. The best foods to work you’re your metabolism are milk, green tea, beets, and spinach. You may include protein and complex carbohydrates to keep your daily meals healthy.

3. Vegetables eaten raw are one of the most effective natural metabolism boosters. Here are some choices of vegetables that you can add to your diet: carrots, celery, broccoli, tomato, peppers, and cabbage.

4. Drink 8-10 glasses of water each day. This will help your stomach to easily digest the food you eat. You should avoid drinking alcohol and fasting. Instead, eat foods with high nutritional value.

5. Try to stretch your body in the morning; this will help you energize your body throughout the day. In the office, instead of using the elevator, try to use the stairs. Take a walk in the hall ways or walk around your desk. Find every opportunity to move by engaging in activities like dancing, yoga, lawn tennis, badminton, and volleyball. These activities will not only increase your metabolism but will also lower your stress, and make you feel totally relaxed and calm.

Getting enough sleep, doing regular exercise, and eating the right foods with high nutritional value at the right amount are the key factors that will help you increase your metabolism naturally. “Be physically active” – not later, but now!

How have you increased your own metabolism? Include your own tips below.

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