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How to Perform Flat Stomach Exercises Not Abs

Alot of people focus on exercises for their abs to get a flat stomach. But did you know that the key to your toned tummy might be in exercising your transverse muscles?

The transverse muscles are the most overlooked group of abdominal muscles. While plenty of exercises focus on the upper and lower abs, the transverse muscles are actually very powerful. If you want flat stomach exercises not abs, then try working on the transverse muscles.

These muscles lie at the deepest level of your abdominal muscles. They act like a girdle to hold and support your entire midsection. The transverse muscles lie horizontally to keep your organs in place and put pressure on your abdomen.

They also connect with your back muscles. They help keep your “core” together. The right kind of flat stomach exercises not abs will focus on these transverse muscles.

If you want a flat stomach, focus on your transverse muscles. Throughout the day, holding your stomach muscles in will work these muscles naturally. You can also do specific flat stomach exercises not abs that will work out these muscles even more.

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Here are some great exercises to get your transverse muscles toned:

The Stomach Squeeze

Start by lying on the floor with your knees bent.
Place your hands on your lower stomach, on either side of your belly button. Press two fingers from each hand on your abdomen.
Gently begin to draw your lower abdomen down towards the floor. Try not to suck in your stomach, but use your muscles to contract.
As soon as you feel your stomach muscles getting tight, stop the motion. The muscles underneath your stomach should feel taut.
Hold this position for 10 to 15 seconds, and breath normally the entire time. Release the squeeze and do 10 repetitions.

Scissor Kicks

Start by lying on the floor, with your hands under your bottom and your back pressed against the floor.
Raise one leg about 10 inches off of the ground and slowly lower it back down. As you lower one leg, raise the other.
Do three sets of 10 repetitions.

Pelvic Tilts

Begin by lying on the floor with your back pressed against the floor.
Bend your knees keeping your feet on the ground.
Slowly lift your pelvis up and hold for the count of 5 before lowering slowly back down to the ground. Your upper body should remain totally on the floor.
Do three sets of 15 repetitions.

Complete these flat stomach exercises not abs every other day and increase your reps as your strength increases.

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You are probably aware of the negative effects of consuming too much sugar. Obesity, fatigue and type-2 diabetes? Yes, these are the major and scary snags. However, the problem is you might be unaware that you are consuming high amounts of sugar. This is because there are many so-called healthy foods that actually contain a high amount of sugar. Sugary foods disguised as “healthy” are deceiving and unfair, I know!  So if you’re serious about evading sugar intake, you do not want to miss these shocking facts. Here are some of the most common healthy foods with hidden high amount of sugar that could trick you.

 1. Juice

Juice or Soda? Which one is better? Grabbing a can of juice instead of soda thinking this is a healthier option can actually play havoc to your weight and might even lead you to hefty hospital bills in the future just the same. Listen to this, most canned or bottled juice contain almost the same amount of sugar as soda. If you want to drink juice, go with the unsweetened variety or freshly squeezed juice. Better yet, stick to water. Think about this before supping a glass of orange juice every morning.

2. Instant Oatmeal

Everyone knows oatmeal is one of the healthiest breakfast staples. However, instant flavored oatmeal is easier to prepare and tastes a lot more delicious. Do you want to know why it tastes better than regular oatmeal? The answer is sugar! Here’s a fact for you. Instant oatmeal contains about 15 grams of sugar. If you want a healthy breakfast, go with regular oatmeal and add some fresh fruit like bananas.

3. Protein Bars

High protein foods are ideal snacks because these keep you full longer compared to high carbohydrate foods. Protein also helps keep blood sugar level stable. This is why protein bars are very popular today and is known as one of the best snack items. However, read the label carefully because most protein bars have around 15 grams of sugar to make them taste good. The good news is that there are sugar-free protein bars available if you want a convenient and healthy snack.

4.Dried Fruits

Of course you’ve heard that munching a fruit rather than sweet treats like donuts or cupcakes is a step closer to weight loss and a healthy body. Obviously because fruits are rich in nutrients, low in calories and high in fiber. Without doubt, your tummy will thank you. However, it is best to stay away from dried fruits. Here’s my confession. Fruits are naturally high in sugar and dried fruit is a lot worse because these are usually sprinkled with sugar powder. ¼ cup of dried fruit contains up to 20 grams of sugar… yikes!

5. Sports Drinks

It’s pretty funny how some people spend 30 minutes to 1 hour burning calories through cardiovascular exercise in the morning then eat a big bag of chips in the evening. It’s even funnier when these people are consuming high-sugar sports drinks while doing their cardio hoping to lose weight. It’s like banging their heads against a wall! To stress again, if losing weight is your goal, then hydrate yourself with plain water instead of a sport drink. Warning: A 12 ounce sports drink contains around 42 grams of sugar.

So there you go. Given these facts, I hope the hidden sugar in so-called “healthy foods” can no longer mislead you. Eat healthy. And hey, remember to check the label.

Know of other foods that have hidden sugar content? Add to this list by entering them below.


how to get NO GYM abs

Every time I go into a gym, no matter where it is, there’s always a “cardio” section.

And when I look around, I see many people doing many different things:

* Some are listening to their MP3 players
* Some are watching the little TV screens attached to the machine
* Some are reading a magazine, while they go through the motions
* Some look utterly bored and ready to go home

The one thing that I rarely see in the “cardio” area: LEAN bodies!

This is because most of what we have learned about cardio and fat burning is just NOT true.

In fact, study after study is showing that, while popular and preached by most gym teachers and personal trainers, traditional cardio is just not producing phenomenal results.

There is a “cardio 2.0″ that has been around for a number of years and used secretly by some of the leanest bodies out there…

The ones you see on magazines but their secrets rarely shared with the public. Until now…

Craig Ballantyne is one of the few fitness experts that shares the insider secrets to leaning up fast…even without a gym.

I call it the “gym-free abs” workout and gives you an impressive lean body in just eight weeks right in the comfort of your home…or even outside (if you’re feeling adventurous)

But the best part is that you’ll be doing “real” fat-burning movements that your body will love – not the conveyor-belt training, one-dimensional movement you get on the typical cardio machine.

So run on over to turbulence training, pick up your copy and start sculpting your body this evening.

To a LEAN you,

PS. I forgot to tell you, the basics of this program is also included as a $0 bonus when you get the truth about abs.

Ready. Get set. Go!…


Get Female Abs – Six Pack Women Secrets

Most fitness trainers hear the question “How do I get a flat stomach?”The truth is getting a sexy body is going to take work. But with the help of female abs six pack women secrets, it will be a piece of cake. Getting a flat stomach and sculpted abs is going to take a combination of good nutrition, cardio exercise and exercises to target the ab muscles themselves. The best results happen when you combine all three of these techniques.

1. Good nutrition is the foundation for fitness. It is the key secret of female abs six pack women. You’ve got to control the kind and amount of food that you put into your body on a daily basis. If you get most of your calories from fast food and processed junk, you are not going to have a healthy body.

When you eat natural and whole foods, you’ll create a healthy physique. You’ll also give your body the best chance it has to create lean, tight abs.

Instead of cutting calories, try spreading your food intake out throughout the day into five to six small meals a day. You’ll keep your metabolism fired up all day long and burn more fat.

2. Exercise is the second important component of the female abs six pack women secrets. Cardio exercise is the best way to burn fat. It doesn’t matter what type you pick as long as you do it regularly.


Cardio exercise can include running, walking, dancing and cycling. Whatever moves your body and gets your heart pumping faster will help you burn fat. You’ll lose the fat that has built up over your ab muscles.

3. The last and most important female abs six pack women secret you should know is to continue with exercises specifically targeted to work your abdominal muscles.

Remember your ab muscles have three different layers. To reach all three, it is better to do less reps at a more intense pace.

A lot of women believe they need to do 50 to 100 crunches per day. They think that’s one great female abs six pack women secret. If you do these many reps, how can you be sure that you are using the right form? It’s better to do less reps correctly than lots of reps. When crunches are done properly, 15 to 20 a day should be plenty.

To do a proper crunch, you’ll have to focus on using you abdominal muscles, and not your back or arms, to lift your torso. Raise your head slowly and stop as your muscles contract. Don’t try to touch your knees. Hold the position for a few seconds and then slowly return your head to the floor.

The key is in doing each crunch slowly and deliberately. Don’t power through them. Feel the muscles contract and hold them. This is the best way to get your dream body. Now, isn’t it good to know all the female abs six pack women secrets?

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How to Reduce Fat Stomach – The # 1 Exercise

Have you ever done sit-ups for long periods at a time, but are still clueless how to reduce fat stomach effectively? Well, the good news is that it can be done. In fact, many have successfully built ripped abs by doing rigorous training and, more importantly, incorporating the # 1 exercise for abs – the crunch or curl-up exercise.

Most trainers and fitness professionals recommend crunches rather than sit-ups as a tummy toning exercise because it’s safer and it targets just the right muscles in your abdominals. Crunches may seem very easy to do, but the key in carrying out a successful crunch is to follow the steps carefully, and that’s exactly how to reduce fat stomach.

Here’s how you will do the most effective exercise to reduce fat stomach:

Using the correct technique is more important than how many you can do. I could not stress this enough. Doing a hundred crunches in poor form can only lead to injuries.

First, lie on your back on a mat with your hands lightly supporting either the back of your head or your neck. Begin by contracting your abdominal muscles to lift your upper torso while keeping your lower back on the mat. Use slow, controlled movements and be sure to work on all parts of your abdominals – upper, lower, transverse, and obliques.

For extra conditioning, hold at the top of each contraction for a few seconds. With each crunch, pull your bellybutton to the floor as if concaving or sucking in your stomach, and then roll back down to the starting position and repeat the steps. This will really help you learn how to reduce fat stomach even more. You can also try twisting to your side alternately to engage your oblique muscles more.

With just 10-20 repetitions of the crunch exercise and doing them correctly without relying on your momentum, you’ll start to feel your abdominal muscles burn. That’s a good thing though. So if you’re tired of your bulges, beer belly, or muffin top, crunches or curl ups are your best bet on how to reduce fat stomach.