alright. here follows my ultimate guide to a flat stomach: why am i critical of those exercises? well first of all, most exercises she shows will mainly target the hip flexor muscle, namely the psoas and the illiacus. the purpose of these muscles is to pull the legs towards your body, so any exercises involving that type of movement will mainly impact those muscles, which will have no impact on your looks at all! however, the real problem with that is, that in todays society, most people really shouldn't train their hip flexor muscles as they're already shortened from sitting around all day or wearing high heels. training will only make them even more tense. this brings us to problem number two: shortened hip flexors will almost always cause the hips (pelvis) to rotate forward, which is then diagnosed as "anterior pelvic tilt". google it and you'll know what i mean. as your hips are rotated this way, your belly will pop out like a balloon, no matter how much belly fat or abs you have. so if you have this kind of false posture you should start to fix it right away, because its also a commen cause of back pain (as the curvature of your lower spine is increased). so, suppose you've fixed your posture and you still don't have a flat belly. well, then maybe you're just packing to much body fat. this should be quite obvious, so if you have too much body fat you should reevaluate your diet and exercise. heavy squatting and deadlifting (this goes for girls as well!) will put some muscle on your body, which in turn increase your basic metabolic rate and you'll burn more calories even when you're sleeping! couldn't you do just these ab exercises? no, they won't help much because the sixpack muscle (rectus abdominis) and the oblique muscles as well as the illiaposas won't contribute to your total energy balance, as they're just very small muscles. do heavy squats, do heavy deadlifts and your fat will melt, because those exercises activate big muscle groups like glutes, quads and hamstrings. the reason why i said this goes for girls too, is because most girls fear that they'll look like hulk after some heavy exercises. but don't worry, this literally can't happen, as women have 10 times less testosterone than men! those exercises will only tone your body and make you overall more fit. also, you won't find heavy exercises on this channel i guess, so just search for "powerlifting" and "squats/deadlifts" and you'll be well served. i also want to point out a very commen myth that's been stuck in peoples heads: you can't burn your stomach fat by doing stomach exercises. this won't work because fat is not burned locally. your genes dictate where your body will start to cut down fat first. what most girls experience is they'll cut boob fat at a larger rate than they cut they stomach fat. unfortunately this is the way it is and there's nothing you can do about it! now should you do ab exercises when you're still packing some belly fat? no, again. as your abdominals grow, they'll push the remaining subcuntanous fat (fat directly under the skin) outwards, thus creating an even bigger, rounder belly. i don't say you shouldn't train your abs at all, but i recommend that you focus on your abs just for the final toning when you already have a flat stomach, because toning is all that abs can give you. however, if you want to train your belly i suggest a rather unconventional exercise which is total gold for every stomach though: stomach vacuums. i suggest you google it, but here's a short guide on how to do it: as the name already suggests, this exercise is done by creating a vacuum in your stomach. to do so, exhale and pull your belly button in as much as possible. think of it like flipping your belly inwards. this is one of the rare exercises that will target your internal obliques and your transversus abdominis. try to do 3x10 reps at least three times a day. this will thighten your stomach area, giving it a slimmer look (just like a corset). furthermore, it will massage your intestine and help it release bloating, which can also be a contributing factor for a round belly. if you consider these points, you will get a flat belly. there's nothing that can hold you back now. just remember that the girl in the video probably never experienced the discomfort of having a round belly, so she really can't teach you because she has no idea what she's talking about. i'm not hating on her, but just consider that there are many fitness gurus who use their physique to trick you into thinking that the stuff they show you actually works, yet they probably never even had the same problem as you. with that said, have a nice day and i hope you'll soon enjoy the comfort and sex appeal of a flat stomach! :)
you need to move your stomach muscles in order to lose the belly fat and this video will help u cuz she's literally moving all her muscles. when u get rid of the extra fat you have keep doing these exercises and you will get a toned stomach ... you can't just " enjoy the comfort and sex appeal of a flat stomach " without moving them muscles!!!
Thanks so much for your informative guide! I didn't know most of that information, and I've been working on my 4-pack and now 3-pack for years. "Stomach vacuums" certainly sound like something new. I'm a lot older now, but I'll definitely give this approach a try and keep trying.
if anyone is interested, i could tell them exactly why those won't give you a flat stomach.
Astfresser Though, if you already have a flat stomach, these will make your belly look very toned and sexy.
I think my picture speaks for itself.
Astfresser Please, do tell! Does the answer have something to do with diet? Calories consumed vs burned? Body/visceral fat? ???
alright. here follows my ultimate guide to a flat stomach:
why am i critical of those exercises? well first of all, most exercises she shows will mainly target the hip flexor muscle, namely the psoas and the illiacus. the purpose of these muscles is to pull the legs towards your body, so any exercises involving that type of movement will mainly impact those muscles, which will have no impact on your looks at all! however, the real problem with that is, that in todays society, most people really shouldn't train their hip flexor muscles as they're already shortened from sitting around all day or wearing high heels. training will only make them even more tense. this brings us to problem number two: shortened hip flexors will almost always cause the hips (pelvis) to rotate forward, which is then diagnosed as "anterior pelvic tilt". google it and you'll know what i mean. as your hips are rotated this way, your belly will pop out like a balloon, no matter how much belly fat or abs you have. so if you have this kind of false posture you should start to fix it right away, because its also a commen cause of back pain (as the curvature of your lower spine is increased).
so, suppose you've fixed your posture and you still don't have a flat belly. well, then maybe you're just packing to much body fat. this should be quite obvious, so if you have too much body fat you should reevaluate your diet and exercise. heavy squatting and deadlifting (this goes for girls as well!) will put some muscle on your body, which in turn increase your basic metabolic rate and you'll burn more calories even when you're sleeping!
couldn't you do just these ab exercises? no, they won't help much because the sixpack muscle (rectus abdominis) and the oblique muscles as well as the illiaposas won't contribute to your total energy balance, as they're just very small muscles. do heavy squats, do heavy deadlifts and your fat will melt, because those exercises activate big muscle groups like glutes, quads and hamstrings. the reason why i said this goes for girls too, is because most girls fear that they'll look like hulk after some heavy exercises. but don't worry, this literally can't happen, as women have 10 times less testosterone than men! those exercises will only tone your body and make you overall more fit. also, you won't find heavy exercises on this channel i guess, so just search for "powerlifting" and "squats/deadlifts" and you'll be well served.
i also want to point out a very commen myth that's been stuck in peoples heads: you can't burn your stomach fat by doing stomach exercises. this won't work because fat is not burned locally. your genes dictate where your body will start to cut down fat first. what most girls experience is they'll cut boob fat at a larger rate than they cut they stomach fat. unfortunately this is the way it is and there's nothing you can do about it!
now should you do ab exercises when you're still packing some belly fat? no, again. as your abdominals grow, they'll push the remaining subcuntanous fat (fat directly under the skin) outwards, thus creating an even bigger, rounder belly. i don't say you shouldn't train your abs at all, but i recommend that you focus on your abs just for the final toning when you already have a flat stomach, because toning is all that abs can give you.
however, if you want to train your belly i suggest a rather unconventional exercise which is total gold for every stomach though: stomach vacuums. i suggest you google it, but here's a short guide on how to do it: as the name already suggests, this exercise is done by creating a vacuum in your stomach. to do so, exhale and pull your belly button in as much as possible. think of it like flipping your belly inwards. this is one of the rare exercises that will target your internal obliques and your transversus abdominis. try to do 3x10 reps at least three times a day. this will thighten your stomach area, giving it a slimmer look (just like a corset). furthermore, it will massage your intestine and help it release bloating, which can also be a contributing factor for a round belly.
if you consider these points, you will get a flat belly. there's nothing that can hold you back now. just remember that the girl in the video probably never experienced the discomfort of having a round belly, so she really can't teach you because she has no idea what she's talking about. i'm not hating on her, but just consider that there are many fitness gurus who use their physique to trick you into thinking that the stuff they show you actually works, yet they probably never even had the same problem as you. with that said, have a nice day and i hope you'll soon enjoy the comfort and sex appeal of a flat stomach! :)
you need to move your stomach muscles in order to lose the belly fat and this video will help u cuz she's literally moving all her muscles. when u get rid of the extra fat you have keep doing these exercises and you will get a toned stomach ... you can't just " enjoy the comfort and sex appeal of a flat stomach " without moving them muscles!!!
Thanks so much for your informative guide! I didn't know most of that information, and I've been working on my 4-pack and now 3-pack for years. "Stomach vacuums" certainly sound like something new. I'm a lot older now, but I'll definitely give this approach a try and keep trying.
Sit ups don't give you abs, proper nutrition based on height-weight necessity does. And some fitness.