The FIVE rules of flat abs.

RULE NO. 1

Attack your hidden core muscles:

Crunches target only superficial muscles, so they aren’t the most efficient way to work your abs.  Hard fact – To burn one pound of fat, you have to do 250,000 crunches, according to researchers at the University of Virginia.  That’s 1oo crunches a day for seven years! umm, no thanks.

Instead, you need to target the muscles that lie beneath the superficial ones: your transvers abdominis, multifidis, and internal obliques.  Strengthening them pulls in your middle like a corset, keeping the area looking flat and toned. Which is what we want, right ladies?

The core moves on the following tear-out cards target these “hidden” muscles.  To practice engaging them, try this drill from Waters:  Lie on your back place your palms just below your navel.  Exhale and allow your tummy to expand as far as you can, then focus on pulling your belly button toward your spine, drawing your abdomen toward the floor.  Hold for 5 seconds.  Repeat 8 to 10 times.

RULE NO. 2

Move your butt:

Your booty and your belly are partners in crime.  Here’s why:  Over time, sitting around too much renders your glutes practically useless and causes your hip flexors to become stiff.  This couch potato combo tilts your pelvis forward, which increases the arch in your back and puts stress on your spine.  From a cosmetic standpoint, it pushes your abdomen out, making even a relatively flat stomach bulge.  That means that to lose your gut, you’ve got to work your butt.

In a lunge position, lower yourself so your back knee is resting on the floor.  Push your hips forward, keeping your back upright, until you feel a stretch in the front of the hip.  Hold for 10 seconds, relax and repeat.  Switch legs.  You can increase the stretch by reaching your arms over your head.

RULE NO. 3

Eat Flat-belly foods:

You can’t see ab muscles if they are buried under a layer of fat. Excavate them by following these easy dietary guidelines.

Pump up your protein intake Substituting meat, fish, dairy, and nuts for carbs can reduce the amount of fat around the middle.  Researchers at McMaster University in Canada assessed the diets of 617 people and discovered that when they exchanged carbohydrates in favor of an equal amount of protein, they reduced overall belly fat.

Eliminae added sugar The average American eats about 20 teaspoons of sugar daily in the form of processed foods like soda, baked goods, breakfast cereals, fruit drinks, and even flavored yogurt.  That’s about 325 empty calories every day.  All that sugar increases insulin production, which slows your metabolism.

Don’t fear fat Research shows that diets containing more than 50% fat are just as effective for weight loss as those that are low in fat.  Eat foods rich in monunsaturated fats, such as olives, nuts, and avocados; research has even found that it’s okay to enjoy whole foods that contain saturated fat (including milk, cheese, and butter) like everything else as long as it’s in moderation.

Beat the bloat No matter how much ab fat you lose or muscle you tone, if you’re bloated, you won’t look (or feel) your best in a bikini.  Carbonated beverages, and even good-for-you foods such as beans and broccoli, can make your stomach swell.  And keep your sodium intake in check.  Nutritionists suggest you stay under 2,000 milligrams to avoid retaining excess water. (Most of us get closer to 5,000 a day!)

RULE NO. 4

Stop stressing:

Your in-laws. Your never ending to-do list. Bills. Life can be hard.  But anxiety can produce extra cortisol, a hormone that encourages the body to store fat, particularly in your belly.  According to researchers at Yale University, your midsection is four times as likely as the rest of your body to store stress-induced fat.  When tension runs high, we reach for fattening foods.  To keep your hand out of the office candy jar, keep it out of reach.

RULE NO. 5

Work your abs less often:

Ditch your daily ab workouts.  You need only three sessions a week to see maximum results.  “You’ll see benefits quicker if you give your muscles a day to fully recover between workouts”. says Bill Hartman, C.S.C.S, co-owner of Indianapolis Sports and Fitness.  That’s because stressing your muscles during a workout breaks down the tissues, and they need rest days to rebuild and get stronger.  What’s more, you should stick to only 15 to 20 reps of each move.  If flat abs are important to you, promote them to the top of your fitness to-do list.  If you leave it to the end of your workout, you could get sloppy or run out of time.  It’s best to move them to the beginning and then do your cardio.  You’ll be glad you did!

I came across these rules in Women’s Health magazine and wanted to share them with you beautiful ladies!