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Tone Your Tummy With Abdominal Aerobics
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Published on: 07/16/ 2008 | By: Zachery Hatfield
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Want to tone your tummy? In fitness surveys, the most common body region identified by men and women alike as being the area that they are most dissatisfied with is their stomachs. Having a strong, flat stomach is a popular fitness goal for both genders. While washboard abs may be sexy, they will also make your chiropractor happy. 
"My chiropractor" you ask? Strong core muscles, including the abdominals, help to support your back which leads to good posture. A toned tummy means that you will stand taller, appear thinner, and experience less back pain. And you'll be more satisfied with your overall body appearance.
Information about spot toning with tummy aerobics has been researched and published extensively. Exercise machines have been manufactured exclusively to address this specific area of the body. Only the upper thigh region of the body has had as much, or more, attention given to it.
Even some aerobics classes are dedicated to just focusing on helping you make your stomach fit and firm. And of course, there are plenty of diets that promise that you’ll lose fat from just that region of the body by following their diet program.
Abdominal Training Myths
Some of that advertising focuses on one of two abdominal training myths. Unfortunately, just doing more crunches and tummy aerobic exercises will not give you a sleek abdomen. You will increase the strength and tone of the muscles over the abdomen for sure but until you release the fat that covers them, you’ll be the only one to know that they are there.
It isn’t possible to spot reduce fat or love handles through exercise alone. Instead you must release the fat covering the entire body through;
- a balanced diet
- appropriate strength training
- cardiovascular workouts
You Need to Strengthen Your Lower Back Too!
And doing only stomach crunches or tummy aerobics alone will give you shorter abdominal muscles pulling your shoulders and head forward like you have a dowagers hump. After all that work it’s not the look that you're aiming to achieve.
So while doing exercises to specifically target the stomach will help to gain those six pack abs you must also target the lower back to balance the effect giving you straight posture, flat abs and a graceful appearance.
Some Basic Guidelines
There are guidelines to doing those initial tummy aerobic exercises. For example, while doing crunches make sure your head is horizontal to the ground and centered through the shoulders. As you bring your chest up, the work should be done through the abdomen and not through the shoulders and neck.
Relax the shoulders and focus your eyes on a point on the ceiling while also focusing on using the abdominal muscles to pull the body up. To protect your lower back, don’t go past 45 to 50 degrees. Keep your knees slightly bent and your feet spaced about hip width apart. Your knees should align with the second and third toes.
Crunches Don’t Benefit the Lower Muscles
Understand that crunches aren’t the only way to tighten your abs and give you that flat stomach that you desire. In fact, crunches will only work the upper abdominal muscles. They don’t benefit the lower muscles that are also important in achieving that six pack.
Incorporate some standing exercises that contract the abs as well. Some standing aerobic machines will target the abs. Using a medicine ball (Swiss ball) will accomplish work on your upper, lower and oblique abdominal muscles.
The Stomach Vacuum
One of the easiest tummy aerobic exercises that can be done, and done anywhere, is to do the stomach vacuum. Exhale and suck in the stomach. Hold that contraction for 10 – 20 seconds and release. Repeat this 10 –15 times throughout the day – in the shower, in the car, behind the desk or waiting for the bus.
Kegel exercises
Another exercise that is familiar to most women are Kegel exercises. These are exercises that are designed to strengthen the muscles of the lower pelvic girdle - or pelvic floor - known as the pubococcygeal muscles.
Keeping these muscles toned can help you remain continent (not dribble urine) as you grow older. Kegels exercise the lower abdominal muscles and they can be done anywhere and at anytime without anyone ever knowing.
Both men and women can benefit from these exercises. Much like the stomach vacuum, the objective is to suck in and hold – but this time the muscles in the lower pelvic floor are activated. These are the same muscles that would be used if you were attempting to stop a stream of urine.
This exercise can be initially practiced, and then measured, in the bathroom. While urinating, attempt to stop the stream of urine. Notice which muscles must contract and those are the ones that must be used about 10 to 15 times each day, throughout the day. Also notice how well, or poorly, that you were able to achieve the goal.
After several weeks of doing the exercises try them in the bathroom again. You’ll be surprised at how easy it now is and how much tighter the lower abdominal muscles have become.
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