How to Flatten Your Tummy

The best way to flatten that tummy is through the combination of diet and exercise. Exercise will firm the abdominal muscles and diet will help you lose the extra weight and flab. You can exercise your abdominal muscles all you want, but without losing weight, you won't get that flat tummy.

These easy exercises are great for anyone who wants to flatten the tummy. You may want to begin with the head lifts, and after doing 10 lifts comfortably at a time, proceed to the shoulder lifts, and then eventually the curl-ups. The abdominal crunch is the most advance.

Head Lifts

Lie on your back with your arms at your side. Bend your knees and keep your feet are flat on the floor. Inhale and relax your abdomen. Exhale slowly as you lift your head. Inhale as you lower your head.

Shoulder Lifts

Use the same procedure as the head lifts, only lift both your head and shoulders off the floor. When you are comfortable with this, progress to the curl-ups.

Curl-ups

Use the same procedure as with the shoulder lifts. This time reach your arms as you slowly raise your torso to about a 45 degree angle (halfway between your knees and the floor ). If you prefer you can cross your arms on your chest with your hands on your shoulder or you can place your palms on your ears or behind your head. To prevent injury, never pull forward on your neck. Do up to 25 repetitions.

Abdominal Crunch

These are excellent for strengthening the abdominal muscles and reducing a protruding stomach. Lie on the floor. Hold your legs at a 90-degree angle with your lower legs parallel to the floor. (You can also place your legs over a bench or a piece of furniture.) With arms at your side (or on shoulders or behind ears as in the curl-ups), inhale slowly as you raise your shoulder off the floor, forcing your chest muscles toward your legs. Pull your hips upward, hold for a second, then exhale slowly and roll down to the starting position. Do up to twenty-five repetitions.

Women who wish for a smaller middle may want to try a weight-training program.

A recent study revealed that older women who participated in a strength-training program three times per week lost a significant amount of abdominal fat as a result. Significant strength gains also were recorded by the study participants.

With thanks to author Rachel Keller, MEd

Rachel Keller is a freelance author and homeschooling frugal mom of 5 who enjoys running, cycling, aerobics, strength training, and flexibility exercises. She has participated in many races, earning a collection of medals and trophies. She has both a bachelor of science and a master's degree in education and has been published numerous times. To read more by Rachel Keller, visit her website at Rachel's Writings (http://www.rachelkeller.com).ooling frugal mom of 5 who enjoys running, cycling, aerobics, strength training, and flexibility exercises. She has participated in many races, earning a collection of medals and trophies. She has both a bachelor of science and a master's degree in education and has been published numerous times. To read more by Rachel Keller, visit her website at Rachel's Writings (http://www.rachelkeller.com).

Reprinted with Permission
Copyright 2002
Rachel Keller, MEd
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