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Flat Stomach And Abdominal Exercise

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Common Myths: Gain ‘core strength’ through abdominal exercises and doing multiple crunches or leg raises with cardiovascular exercises. Taking a rod or dumbbells and twisting or doing side bends reduce waist fat. Body fat does not reduce by doing abdominal exercises but it reduces by an appropriate diet and exercise plan.

All of us want to trim down and remain there. Ladies want to have the perfect waist and midriff and men want to have six packs. An entire industry has mushroomed towards this end. There are machines, lotions, clothes, tablets, supplements and neutraceuticals. In addition, there are therapies and clinics which do various kinds of therapies and surgeries.

Most of these land up having side effects or have no effects even after paying large sums of money. Some of these products and therapies cause imbalances in the body. Many others cause instant water loss so that we feel there has been some reduction. Nothing really happens to the body. In fact many such supplements are very harmful.

Myth 1

The fitnessand gym industry has also got into this act in a big way. Their solution is sit-ups, crunches, leg raises and similar other abdominal exercises. Gym trainers propagate myths like ‘core strength’ through abdominal exercises and doing multiple crunches or leg raises with cardiovascular exercises. As a result we see men and women in all age groups struggling with these on the floor, machines or bars. Surprisingly for them, there is no impact in their waist fat, belly fat or gut. They remain the way they are in most cases.

Myth 2

This is another set of useless exercises we see people doing. Taking a rod or dumbbells and twisting or doing side bends. Some also use cables and pulleys and keep adding weights thinking the more you do the better it is. These exercises do nothing for you except strengthen the tiny oblique muscles on the sides. In fact, more than ninety percent of all trainers teach this wrong. There is definitely no impact on waist fat. On the contrary, you start damaging your back. These are also recommended in conjunction with sit-ups and crunches thinking they will reduce waist fat. Nothing could be further from the truth.

Myth 3

When we do these exercises for a month or so, we may feel a slight reduction in the waist because the muscles tighten and tone up. This happens because we have not used them properly before. So they will firm up and ‘pull in’ giving a tightening effect and also maybe reducing your waist by a maximum of half or one inch. Beyond that nothing else happens. Nor is this process continuous. The toned or flat abs are due to absence of fat and have hardly anything to do with these exercises. An overall increase in muscles and lean mass helps reduce fat across the body. This reflects on the waist area as well.

Myth 4

It is a mistaken belief that crunches and other abdominal exercises are good for either removing abdominal fat or for building core strength. These do not help either goal. In fact, the reverse is true. All these exercises can actually harm you. Doing too many crunches or abdominal exercises are not good for you. Body fat does not reduce by doing abdominal exercises but it reduces by an appropriate diet and exercise plan. Even persons who do no crunches at all can have a flat stomach.

Doing crunches, leg raises and other exercises will gradually impact your lower back leading to lower back problems and injuries. Many times, these manifest even after your fifties.

So the next logical question to ask is, ‘what do we do for fat reduction and improving core strength’? The answer is very simple. All physical exercises done correctly will keep your core healthy. Even moderate leg exercises work out the abdominal muscles. A regular and disciplined walking program will keep your core strong and healthy. You need not do complicated exercises which will harm your back and can cause digestion related problems.

Best Routine for Abdominal Fat and Core Strength

The best way to greatly develop and maintain powerful core muscles is to practice yoga asanas. If you focus for the initial few months on standing asanas, these will help take off unwanted fat and make your core very strong. There are zero side effects and only long term strength and longevity. Of course, you have to make sure that you eat correctly and lead a disciplined lifestyle.

Take our online yoga fitness programs in two levels. You will develop core strength and good health which you will not get by working out or even playing sports for two hours at a gym.

Gaurang Chandarana
Star Expert

Gaurang is the Founder of wellzee.com and is a certified Yoga teacher, dietitian, Counselor, Soft Skills trainer and Six Sigma Black Belt. He has had a long association with The Yoga Institute, Santacruz as a teacher & Kaivalyadham as a practitioner. He has taught, trained or counseled a few thousand individuals in the areas of disease management, health, lifestyle, stress and rehabilitation. In a previous avatar he had a long career in the Banking & Finance Sectors post his MBA.

Gaurang Chandarana
Star Expert

Gaurang is the Founder of wellzee.com and is a certified Yoga teacher, dietitian, Counselor, Soft Skills trainer and Six Sigma Black Belt. He has had a long association with The Yoga Institute, Santacruz as a teacher & Kaivalyadham as a practitioner. He has taught, trained or counseled a few thousand individuals in the areas of disease management, health, lifestyle, stress and rehabilitation. In a previous avatar he had a long career in the Banking & Finance Sectors post his MBA.

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161 comments
Harpreet Kaur
Harpreet Kaur 5pts

Whether these exercises are good for a patient having fibroid uterus

Vijayan Paipra
Vijayan Paipra 5pts

Eat little add. more saliva /climbing coconut tree's

Belissa Cipreni Thompson
Belissa Cipreni Thompson 5pts

Jajajaja...!!!... Viste q hasta de color cambiaron!!!!... Jjij..quien sabe un día de estos!!!

Ritu Saraf
Ritu Saraf 5pts

Jessica please help. I am a strict vegetarian

Jessica Kulp
Jessica Kulp 5pts

Beachbody has amazing workout programs.... It will give you the exercise and teach you how to eat clean (way different than dieting) I'm a Beachbody coach and I would love to share more info to whoever is interested, Comment below or message me, I would love to help!

Chase L. Todd
Chase L. Todd 5pts

After serious car accident in 2003 I was taught by a neuromuscular therapist how to do these very core exercises correctly. The very core exercises you're claiming in this article are not good for you are the very exercises that are preventing me from having to have triple disc replacement. I feel excellent keeping a very strong core doing these exercises. I'm not sure your information is coming from. Most people in the gym already know a flat stomach starts in the kitchen anyway.

Snehal Makheeja
Snehal Makheeja 5pts

Liked it..we really live in myths.....thnks 4 this article !!!

Ayurveda
Ayurveda 5pts

Can you send us a screenshot

Sheetal Gahlot
Sheetal Gahlot 5pts

Ohh hooo kya baat h itni jaldi samjadaari kb se aa gai tum m. . . :-) :-D

Ravi Verma
Ravi Verma 5pts

Tu fit h. Terko jarurat hi ni h ye sab karne ki

Sheetal Gahlot
Sheetal Gahlot 5pts

Me to 2 month ae try kr ri hu with diet chart kuch fark hi ni pad rha h . . . :-(

Mary Jane A. Magsino
Mary Jane A. Magsino 5pts

Friendship... MyMichko Cueto, Suzette Bobadilla, Elxeniorita Lim Rodriguez, Britz Chiexiery, Agnes Hernandez lets volt in for this...kaya kaya natin tong i push hehehe!!!

Sumedha Jayarathne
Sumedha Jayarathne 5pts

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Susan Day
Susan Day 5pts

That's a difficult exercise. Don't attempt if you are unfit.

Geeta Vora
Geeta Vora 5pts

My...stomach is very big..... Bt..my..weight is..only..60.... My..age is...32. So...plz...give...some excecise to..reduce my. Stomach....give some short...excecise.. To..do... Regularly at..home...reply

Nancy Garza
Nancy Garza 5pts

How are they done? Also, how much are yoga classes?

Gale Cousins
Gale Cousins 5pts

Be committed to improving your. Make sure you have a trainer who knows the proper form when performing an exercise. She or he should explain why this form is better and what it does your body.