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Where we store fat (surplus calories) is largely a
combination of gender, age and genetic inheritance. Men tend
to store fat around their middle (apple shape), whereas
women typically store fat around the pelvic region, hips,
butt and thighs (pear shape). However, women are prone to
develop an apple shape in mid-life, after menopause. This is
because the female hormones are present in smaller amounts
and so their shape tends to become more 'male'.
Stress and Stomach Fat
Some health studies show that abdominal fat can develop as a
result of stress. This is because the hormone cortisol is
released during stress, and a high level of cortisol in the
body appears to stimulate the storage of fat around the
belly and abdomen. Researchers at Yale University studied 60
women and found that the more stress they were under, the
more fat they stored around their stomachs. So it appears
that a fat belly is most likely to develop in stressed men
of any age, and older stressed women.
How to Prevent a Fat Belly?
 If
you are prone to store fat around your middle, the
healthiest solution is to maintain a normal weight. By
matching your calorie intake to your calorie needs and
prevent weight gain, you will prevent the development of any
excess fat.
How to Reduce a Fat Stomach?
However, if you already have a fat belly, the best option is
to follow a healthy weight loss diet, combined with fitness
exercises such as aerobics (to burn extra calories) and a
stomach-toning workout to help tighten and strengthen
abdominal muscles. That said, reducing a fat stomach takes
time - especially if you are an apple-shape. Despite what
commercials say, there is no diet-plan or type of exercise
that can "target" your fat stomach. So please don't get
impatient. Your fat belly will disappear, I promise.
Tips for those who can't flatten stomach
Many dieters find it difficult to flatten the stomach. Some
who can't flatten the belly quickly often end up buying all
the latest tummy flattening devices in the hope that one
will eventually trim the stomach muscles quicker. However,
its not the best or latest equipment that will give us a
trim stomach, it is achieved by using a little grit and
determination. A flat stomach cannot be achieved using
exercise alone it also requires an effective change in
eating habits.
Burning the fat from the stomach and achieving a toned belly
are totally different goals that require different
approaches. A healthy diet, slightly lower in
calories than the body requires will help burn fat from all
over the body including the stomach area. Food intake should
only reduce calories a little at a time over the course of
many months. This allows the body to develop into a fat
burning mode and reduce fat around the stomach gradually.
Reducing calories too much only causes a weight loss plateau
which results in a lowered metabolism and even possibly a
gain in weight!
Aerobic exercise also helps burn fat from fat cells directly
including the stomach. However, effective fat burning
requires you to stick to the lower end of the target heart
rate.
A toned stomach can be done quickly by using the best
exercises that place direct stress on the stomach muscles.
Look here to find out some of the best stomach toning
exercises.
Tips to help flatten stomach by toning the belly muscles
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Use smooth controlled movements.
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You shouldn't be feeling a pull in the legs or hip joints
when doing sit ups.
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Don't arch the back it may strain the lower back area.
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Don't get too much out of breath within the first few weeks.
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Try to comfortably increase the number of repetitions each
workout.
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Sit ups can't really flatten stomach muscles very well.
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Crunches are one of the best for flattening stomach.
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Muscles adapt to repeated exercise so try performing
different stomach. exercises - under guidance of a gym
instructor!
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Try varying the speed at which the exercise is performed -
be careful when at fast pace!
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Always warm the stomach up thoroughly before exercising to
flatten the belly.
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Exercise the side of the stomach as well as the front abs.
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Always perform stomach exercises under the guidance of a
qualified gym instructor, especially for the first few
workouts
Flattening the stomach is not an easy task, it requires the
correct approach and attitude which should last until
stomach muscles are visible!
Abdominal Exercise
Primary Muscle(s) and Keywords of the Lying Leg Raises /
Throwdowns Exercise
Abdominal
, Lower Abdominal, Belly, Stomach, Lower Back, Hip Flexors,
Core Strength, Washboard, Upper Body.
Start by lying on a mat with your legs straight out. Lift
your legs straight up using only your abdominals and hip
flexors. Lower your legs down without them touching the
ground. Repeat.
Primary Muscle(s) and Keywords of the Cable Side Bends
Exercise
Obliques
, Abdominal, Belly, Stomach, Cable, Isolation, Upper Body
Start by grabbing a cable with your torso bent to the side
as shown. Now raise the weight and use your opposing oblique
muscle to do the action of contracting. Exhale until you are
fully contracted on the opposite side. Return to the
starting position.
Primary Muscle(s) and Keywords of the Twisting Crunches
Exercise
Abdominal
, Belly, Stomach, Isolation, Calisthenics, Bodyweight, Core
Strength, Upper Body, Washboard
Start with lying on your back with your knees at a ninety
degree angle and your hands by your side or behind your head
for support. Now slowly lift your torso in a diagonal
fashion (bring a shoulder towards the opposite knee). Keep
your head and spine straightly aligned. Slowly return to the
starting position without releasing tension on your
abdominals. Repeat on other side.
Primary Muscle(s) and Keywords of the V-Up Exercise
Abdominal
, Lower Abdominal, Belly, Stomach, Hip Flexors,
Calisthenics, Bench, Bodyweight, Core Strength, Washboard,
Upper Body
Start the V-Up by lying flat on a mat and then raise both
your legs and arms together while keeping them as straight
as possible. Keep your lower back as straight as possible as
well. Lower down to the starting position slowly while
exhaling.
Primary Muscle(s) and Keywords of the Jack Knives Exercise
Abdominal
,
Lower Abdominal, Belly, Stomach, Hip Flexors, Calisthenics,
Core Strength, Isolation, Bench, Upper Body, Washboard
This exercise can be performed with your knees bent or kept
straight. Lie on a bench with your lower body not on the
bench. Complete a crunch and bring your knees and shoulders
together. This exercise takes a lot of balance and is great
for any athletes.
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