Scott Markey | Guest Fitness Columnist

If you’ve been diligently working your mid section but are still having trouble achieving the results you want, there may be a simple explanation. You may or may not be doing the correct abdominal (ab) exercises, but regardless of that, without the right diet and cardio/weight training program you will not be able to burn off the fat covering those great abs.

Whether you are looking for that coveted six-pack or you just want a flat stomach, you need to shed the layer of fat covering your abs. Every one of us has an abdominal structure under a layer of body fat and subcutaneous water. Genetics, however, determine how your abdominal wall will look when you shed the fat. As you may have seen, some people have that perfect six-pack, but since your abs are genetically predetermined, the only way you will ever see them is to remove that layer of fat.

The good news is that everyone can have great abs. Whether it will be a nice flat stomach (which most women desire), or more of a defined and muscular mid section (which most men desire), this can be achieved by every one of us if you are willing to sacrifice and put in a little hard work. Remember, summer is right around the corner “SO LETS GET TO IT”!

To make it simple, your abdominals are comprised of four muscle groups: (1) the rectus abdominus (2) the external obliques (3) the internal obliques, and (4) the transverse abdominus. Together these four muscle groups support the torso and assist it in various movements; bending the body to either side, twisting right or left, and/or lowering and raising the upper and lower body.

Exercises that work the entire abdominal wall are many.  Some examples: (a) floor or Romanian chair crunches, (b) cable pull down crunches, (c) leg raises, hanging or seated, (my personal favorite), (d) machine pullovers, (e) twisting crunches on the floor, (f) Swiss-ball stability crunches, etc.

After finding the right couple of ab exercises you’ve decided to perform, the next and equally important task is your diet and cardio. Every person has a specific body structure and metabolism that is unique to you and you alone. In general, as far as diet goes, eat clean (keeping sodium, simple sugars, fat, and high glycemic carbohydrates to a minimum). Protein however, should be raised or at least maintained. Protein is what builds our muscle, and therefore shedding fat everywhere, including your stomach.  All this, even while you sleep!  MORE MUSCLE=LESS BODY FAT!

For cardio I would suggest 30 minutes – three days a week. If you are training the rest of your body correctly and eating well, 30 minutes three days a week should suffice. I’m going to give you a little secret to having great abs; combined with abdominal work, leg training or standing free squats is what I personally do for great abs. Your leg muscles are the biggest muscle group you have. By training them hard and intensely you will loose abdominal fat and create the best abs of your life. It is my secret weapon.

So good luck and as I said before, summer is almost here, so “LET’S GET TO IT!”

 
Scott Markey has over 25 years in the Fitness and Health industry. He has graced dozens of magazines covers and specializes in physique management, training, and nutritional consultation. You can find him on Facebook or reach him at [email protected].