Best Abdominal Workout

Best Abdominal Workout

Best Abdominal Workout

Lots of sit-ups will flatten your stomach.

Sit ups are great but doing them will not actually flatten your tummy and here's why. Abs exercises will surely strengthen the muscles of the entire abdominal area but unless you reduce all over body fat, all your hard work will never be seen. Genetics also does play a part in the ratio of muscle we are born with. I believe that nothing is impossible, however. If you really want that great midsection, you have to work at it! Commitment and consistency are very important. So let's begin, and get to work!

Being sensible produces results and you are less likely to be injured. Let's first start with one of the very basics - good posture. To improve posture stand up tall, head tilted slightly back, ears above shoulders, shoulders are back and down, keeping your abdominals braced (suck your belly button into your spine) and spine is in neutral. Wow, you look better already!!

Flattening tummies is achieved by doing the following over a period of time and being consistent. Abdominal training is only a part of the complete fitness picture.

Cardiovascular activity: 3 to 5 times per week. Aim to train in your target heart rate zone (85%) for at least 20 to 30 minutes each time. This could be in the form of jogging, either indoors on the treadmill or outdoors; walking briskly; cycling (including spin classes) indoors/outdoors or swimming. Interval training is also great at reducing the percentage of body fat. Training in the mornings is also good.

Resistance (lifting weights): 2 to 3 times per week, aim for 10 to 15 reps and 2 to 4 sets, free weights if advanced or machine weights if you are a beginner. To make this more challenging each week you could try the progressive approach by adding 5 - 10% to your weights. Remember, muscle is a great fat burner..5 of a kilo of muscle burns and extra 30-50 calories or if you really want to be technical 125-209 kilojoules per day - pretty cool huh?

Flexibility Training: Perform at least 5 to 15 minutes of stretching exercises, simple ones i.e. yoga or Pilates at first unless you are familiar with more complex stretches. Try to do these at the end of each of your workouts.

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