The Truth About Training the Abdominal Muscles

The myth that abdominal exercises will remove the fat around your waistline: Fact: You cannot spot reduce fat (except by liposuction!) Ab exercises will tone your abdominal muscles, but you will have the same layer of fat sitting on these muscles unless you create a calorie deficit by burning more calories than you consume. The most effective combination is eating low-fat foods, aerobic exercise, and strength training. You might not like this answer, but it is the only one that will work in the long run. Don't look for quick-fixes--as we all know, if it sounds to good to be true, it probably is!

The flat-stomach myth: Fact: Many people are on a quest to achieve a "flat stomach". Unfortunately, this is not physiologically possible. The obsession with the abdominal area can cause frustration, anxiety, and can even lead to eating disorders. The truth is, our abdominals aren't designed to be flat. Instead, the abdominal muscles form a rounded--not flat--shape. The torso is shaped like a cylinder, not a laundry aid (the washboard!) Gender, age, and individual body types can effect the size and shape of your abdomen.

So instead of worrying about something you can't change, try focusing on something you can--like your posture. Poor posture can contribute to a "pot belly" look, while good posture can add to a trimmer-looking physique. Good posture consists of a slight bending of the knees, using the abdominal muscles to point the tailbone toward the floor, and keeping your shoulders back and your head balanced on your neck (not leaning forward). Think of a string attached to your head which is being pulled upward. Better posture will make you feel taller and slimmer.

Many people believe that performing lots of abdominal exercises is a way of achieving a flat stomach. The abdominal muscles react to resistance training just like any other muscle group. Performing 100 biceps curls is not the proper way to overload the biceps--neither is doing 100 crunches to work the abdominals. Effective exercise will fatigue muscles in less than 20 repetitions and will produce better results.

The fact that millions of Americans desire toned abdominals is what keeps the ab exercise industry booming. Unfortunately, many of these exercise devices that claim to "trim, flatten and tone the stomach" are ineffective and some are actually unsafe. You can achieve results without any equipment. You can even tone your abdominals by performing a "pelvic tilt" while sitting in a chair. This method can strengthen your abdominals for better posture and for supporting the back. People with weak abs find this very helpful and easy to do.

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