By Malia Frey. Weight Loss Expert
Malia Frey has been teaching weight loss, health, wellness, diet and exercise for over 20 years. Her passion for good health inspires her to stay active, eat well (most of the time) and encourage others to do the same. Connect with Malia on Facebook. on Pinterest or Twitter. visit her website, MaliaFrey.com. or connect with her on Google .
Updated May 22, 2015.
It is the Holy Grail for fitness aficionados: flat abs. Every exerciser wants them but not every exerciser gets them. So how do you get flat abs? First, learn the basic elements that determine how your body is shaped. Then, use these tips and lifestyle modifications to get a midsection that means business.
10 Tips For Flat Abs
- Know your anatomy. Familiarize yourself with the muscle groups that make up your abdominal area. If you understand how the muscles work, it will be easier to use them properly when you exercise. Make sure that your abdominal workout includes exercises to work the internal and external obliques on the sides of your torso as well as exercises to work the rectus abdominis. which runs down the middle of your midsection and defines your six-pack.
- Brace your corset. Learn to tighten that deep layer of abdominal muscle (transversus abdominis ) as you move through everyday activities. It should feel like you are tightening a corset around your midsection. But don’t hold your breath! With this simple modification, any daily movement can become a core exercise that will help you get flat abs.
- Do stability training. How do you turn a bicep exercise into a core workout? Add a stability challenge! Do the exercise in a standing position and add an unstable surface under your feet. That way you have to brace your core and use your abdominal muscles to balance and stay upright while you work your arms. You can add this kind of balance challenge to any exercise. Use tools like a wobble board or a bosu to enhance your stability training.
also play a huge role in how many calories you burn everyday. Non-exercise activity thermogenesis (NEAT) can help you to burn off excess belly fat. Make small changes to improve the number of calories you burn each day. But don’t compensate by eating more!
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- Do interval training. No time for long workouts? No problem. High intensity interval training will help you burn more calories all day long by maximizing your post-exercise oxygen consumption (EPOC). EPOC is a fancy term for what most people call “the afterburn.” EPOC allows you to burn more calories even after your workout is completed.
Remember that in order to get flat abs you need to combine a good diet with a good training program and good genes. No one has a perfect midsection, but you can make the most of what you have with smart lifestyle decisions.