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The “Secret” to a Tighter, Flatter Tummy!

Everyone is looking for the secret to great abs. Infomercials promise rock-hard abs in only minutes a day, with no effort – if you buy their “miracle” diet or their equipment. Every week there’s some new “guru” giving advice on how to get rid of that little bit of extra midsection. Two-thirds of all Americans are fighting the “Battle of the Bulge” and making several companies very, very rich in the process.

Now we all want defined, toned abdominal muscles. Mostly to look great. Many men yearn for a rippling 6-pack, while women most often dream of a sleek, toned mid-section. Yet the best and most effective way to tone your tummy doesn’t have to cost you a dime. One simple exercise, done correctly, will firm and tone your upper, lower, and oblique abdominal muscles.

It’s the abdominal crunch, of course. Ab crunches can be done anywhere, anytime, without any special equipment. And if you’re “crunched” for time, and can’t fit in a complete workout, you can do ab crunches a few at a time throughout your day.

Having a firm and toned mid section has many other benefits besides cosmetic ones. Extra belly weight puts additional stress on your back, particularly your lower spine. Losing a few pounds and toning your ab muscles will immediately improve your posture and increase your stamina and endurance. You’ll have more energy, and look great too!

To get even more rapid results from the following exercises, try to shed some excess body fat. Just by eating properly and consuming fewer calories each day than your body burns, you’ll lose a few pounds. And to give yourself a jumpstart, try cutting out all refined carbohydrates (sugar, bread, pastries, etc.) for a week.

If you suffer from lower back pain, see your chiropractor or doctor before beginning any of these exercises. Ab crunches can be performed anywhere:

Starting Position:
Place your hands crossed on your chest and lie flat on the floor with your knees bent. By bending your knees you're providing your lower back with support. You can also place your hands behind your head if you prefer, but this position often leads to poor posture and unnecessary strain on your neck. In other words, you also end up cheating by lifting yourself using your arms and neck rather than your abs.

Performing the Exercise:
Keeping your small of your back pressed against the floor, slowly raise your head, shoulders and torso about 2 – 4 inches. Counting out loud “And One and Two and Three and Four.” will help you to time the exercise correctly (and remember to breathe!). Try not to put unnecessary stress on your spine by arching your lower back. Make your abdominals do the work! Following the same method, slowly lower yourself.

Sets:
Try 4 sets of 24 with a short rest in between. The great thing about abs is that they can be exercised every second day or on consecutive days depending on your time and workout schedule.

Variation:
Try the same procedure by raising your legs or when you want to work on your side stomach muscles, or obliques. The oblique muscles provide strength and stability to your torso, and strong obliques will make you better balanced and improve your posture.

Lie on the floor the same way as for regular crunches. Keeping your lower back pressed against the floor, and keeping your legs together, move your knees as far the side as you can without letting your spine arch. Return to the starting position. Repeat with 4 sets of 24 to each side.

If this seems too difficult for you, try the same exercise while seated on a chair. Just remember to make your tummy muscles do the work of lifting, crossing and lowering your legs.

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