Most people who go to the gym also want to have stunning, six-pack abs and a trim waist. All those are achievable, but beware accepting any myths about flat stomachs and spot reduction around the waist.

The energy used during exercise is measured in calories. Once the available energy in your body is depleted your body will start using stored energy to function. This energy is mostly fat deposits in adipose tissue.

That process is not selective, unfortunately. There is no way to choose which deposits your body will convert. For example, you cannot reduce the fat around your abs only. The effect is still achievable, but doing abdominal exercises alone doesn’t target that fat.

By doing ab-specific exercises, you will build strength in that area, by increasing the muscle mass in those muscles. That’s helpful for a number of reasons. Your internal organs will be better protected by the new, stronger layer of muscles in that area. You get a nice trim, flat look.

The abdominal exercises actually have other benefits in addition to the above. Since the abdominals are large muscles, they consume a proportionately larger percentage of energy than, say, your jaw muscles. They require more energy to perform the various exercises. That burns many calories, resulting in weight loss and fat reduction.

There is no gadget, supplement or drug currently on the market that will do that safely and effectively as a substitute. Only moderate to heavy exercise on a regular schedule can achieve this. Currently there is not shortcut if you want a trim waist.

The effect is also limited by genetics and age. Some people store more fat around the middle more readily than others. Gender, obviously, makes a difference as well.

Hormone changes in many women in their 40s casues them to naturally develop a pouch in the lower abdomen. Many men will naturally develop ‘love handles’ at the side, since they store fat in adipose tissue there more readily in their 40s than they did in their 20s.

In order to achieve the desired effect you have to approach muscle fatigue. You don’t have to perform 100 crunches to achieve that, 20 will suffice if done correctly. This can be done without a visit to the gym. A chair in the office is suitable for pelvic tilts.

For best results try the following after warming up:

Lie on your back, with your knees raised and cross your arms across your chest.

Then lift your shoulders off the floor and hold for thirty seconds.

You should already feel the effect on your abs.

Put your hands beside your head to make this more difficult.

Don’t use your hands to lift your head, just keep them still.
Your hands should remain still and must not be used to lift your head.

For maximum effort, put your hands above your head, then perform the same shoulder lift and hold, focusing on the abs.

Feel the burn. Repeat daily for 10 minutes or twenty reps. In a few weeks, you’ll see definite results.

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