Many people cannot get a flat stomach because they do not know exactly what they should do. They get some info from here and there. They start to do abs exercises everyday, but see no results. Others buy “magic” machines and pills. Somebody goes on a dangerous diet, but that desired flat abdomen just does not come.
Getting a flat belly, or six pack abs, depends on numerous factors. It is not enough to do exercises, do cardio or follow some weight loss suggestions. It is more complicated than that.
I have just created a short video on how to get a flat stomach in which I share what are the most important facts you need to know. Below the video, you can read more details about the suggested tips.
Fact 1. – Don’t Train You Abs Daily
Several years ago somebody stated that abdominal muscles can be trained daily, and that is the only method to get six pack abs. This is a big misconception.
It is true that those muscles are different from the other muscles a bit, but they need resting, as well. When you train any sorts of muscles they are damaged and they need resting to recover.
It is enough to do ab workouts 4, maximum 5 times a week. If your core is not rested, you will not be able to do activities correctly on your next session.
Fact 2. – Training JUST Your Abs Won’t Help
If you want to get a flat abdomen, you should train all the mayor muscles groups. Do different leg, back, chest, shoulder and arm workouts. You can find several cheap home fitness equipment here for full body training at home.
Read the following post to see which are the best compound exercises that help to get rid of belly fat. Related: What are the Best Exercises to Burn Belly Fat
Fact 3. – You Need Strong Lower Back
Several people complain about having lower back pain while they do abdominal exercises. This is mainly because they do not the exercises accurately or they have weak lower back.
Abdominal and lower back muscles are responsible for proper posture. They work together in various movements. Strong lower back helps to avoid injuries and makes your posture better. Doing lower back exercises also help to slim your hips and waist.
Facts 4. – Crunches are NOT the Best to Flatten your Tummy
Again somebody, somewhere said that crunch is the greatest workout to get flat abs. No! It is useful for toning and may be for strengthening the muscles, but it is not as beneficial as it is said. There are a few variations which are better than the common one such as bicycle.
Do not believe you will have flat abs just because you do hundreds of crunches everyday.
Check out the following study that has proved that crunches are among the inefficient ab exercises.
Fact 5. – Doing Abdominal Workouts is not Enough
If you already have lean stomach with almost no belly fat, this is perhaps not true for you. However, most of the people’s abdomen is covered with fat. You should get rid of that fat to make muscles visible.
80% of the well-known exercises for abdominal muscles are good for strengthening and toning, but not for burning belly fat. You should do cardio frequently over 20-30 minutes, be on a healthy diet and look after your calorie and nutrition intake. You have to lose weight. Forget those sugar-rich and unhealthy foods. Your is aim to prevent yourself from having more fat on your belly.
Fact 6. – Do Various Ab Exercises
Your abdomen contains many muscles so if you want to get a flat stomach you should target all of them. A certain exercise usually trains only one particular muscle, and the others are worked just a little.
Related: Here is a huge collection of core exercises.
Fact 7. – There are Foods which Help to Burn Belly Fat
Luckily, there are various foods and meals, mainly vegetables and fruits, which contain components which help to burn belly fat or reduce your hunger. For instance, consuming apples have positive effects on getting rid of body fat and it has numerous other benefits for general health.
You can also read about the healthiest fat burning foods here.
Fact 8. – Have Strong Core Helps Injury Prevention
As I stated abdominal muscles are responsible for decent posture. These muscles are the mostly used ones during our daily life and of course during workouts. Researches have confirmed that people with a strong core and lower back have far fewer lower body injuries than others. For instance, tight core can help to get rid of lower back pain.
Fact 9. – You Do Not Need “Magic” Machines
Each month a new magic equipment come out telling us it will make six pack abs by utilizing it 5 minutes a day. I do not say each of them are garbage, but several are far less efficient as they are told. There are so many home bodyweight ab workout routines you can do and proved to be efficient. I think, the best 2 abdominal machines are the abdominal bench and the ab slider.
Fact 10. – Strong Abs Help with Other Sports
No matter what kind of sport you do, strong core will help to be better in it. For example, F1 drivers train their midsection even if they do not do a lot of movements.
Finally, here is a great infographics with more info on what you need to do to have six packs abs.
These are the most essential points you need to know about your abs. If you desire to get a flat belly, you should follow the suggestions discussed above. Anyway, it is pretty easy. Eat well and workout. That is all.