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The Flat Pack For fitness seekers looking for flatter stomachs, hitting the floor isn’t the only way to build a sleeker belly. Try these simple exercises in place of sit-ups to build your core strength 
It may sound as questionable as the shallow promises offered by fad diets and quick-fix workout videos, but sculpting a stronger, sleeker stomach without having to do a single sit-up or crunch is possible – you just have to know how. “The main concepts of core strengthening programs involve using many muscles in a coordinated movement,” says Michael George, celebrity fitness expert and owner of Michael George Enterprises Inc., Marina del Rey, Calif. The core muscles lie deep within the torso, explains George. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilize the spine, pelvis and shoulders and create a solid base of support. The following exercises are George’s top five suggestions for coordinated moves that will get you a rock-solid core without having to crunch a bunch. The first two moves may have you close to the floor, but at least you’re looking at it from a different angle. Plank with Arm Lift Start in a plank position (the top of a push-up) with your forearms and toes on the floor. Keep your torso rigid, and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Shift your weight to your right forearm and then extend your left arm straight out in front of you. Hold your core tight for three seconds. Slowly bring your arm back to starting position. Switch arms and repeat. (10 reps on each side = 1 set, recommended = 2 sets) Plank with Leg Lift Start in the same position as above with your forearms and toes on the floor, torso rigid, your body in a straight line and your head relaxed. Keeping your right leg straight with toes flexed, raise the leg slowly, about five to eight inches off the floor, then slowly return it to starting position. Switch legs and repeat. (10 reps on each side = 1 set, recommended = 2 sets) Lunge Holds From standing, step into a forward lunge position and then bend your back knee so that you drop down into a lunge hold position (only going down as far as you feel comfortable), hands on waist, back straight. Hold each lunge for 10 seconds then release. (10 reps total on each side) Big Ball Wall Squats Place a stability ball against a wall at back height while standing, and then turn around so that the ball is positioned against your lower back. Step your feet out so that they are shoulder width apart and will be at a 90 degree angle. Then lower yourself down as if sitting in a chair and hold for 10 seconds, then release. (Repeat 10 times) One Leg Stands Stand on one leg with your second leg bent at 90 degrees and raised up in from of you. Hold for five seconds, then jump up and land on the second leg. Hold for five seconds and then repeat with the first leg. (Repeat 10 times on each leg) Getting a toned tummy through exercise won’t make much of a difference if no one can see the muscles you’ve made. Excess weight around your middle will hide your hard work, and a lack of fiber and hydration can lead to belly bulging bloat. “It basically comes down to plain old calories,” says Lona Sandon, RD, spokesperson for the American Dietetic Association, Chicago. “Eat too many calories and you will gain weight. Most of us tend to put pounds on around the lower tummy, especially women.” In addition to keeping your calories under control, Sandon says there is some evidence that drinking green tea regularly (about five cups a day) can help to eliminate the visceral fat around the abdominal area. But if you don’t have time for tea, there are also some quick fixes. “Make sure you get plenty of fiber,” says Sandon, “so that your gastro intestinal track will work smoothly – otherwise you can feel bloated.” Sandon also recommends staying properly hydrated. “I always tell people to look at the color of their urine,” says Sandon. “If it’s very yellow – the color of apple juice – then you are not getting enough water. If it’s clear like water, then you are drinking too much. You want your urine to look like light lemonade.” According to Sandon, about half of your liquid intake should come from plain old water. The other half can come from low-fat milk, 100-percent fruit juice, coffee and tea. Proper hydration shouldn’t be too hard to meet with those five cups of green tea. |
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