healthy body tips

Abdominal Crunches the Key to Heart Health and Improved Posture

Who doesn't want firm, flat abs? Experts say that when done correctly, the familiar crunch (along with its variations) is a good choice to target them.

For a standard crunch begin lying on your back with feet flat on the floor and fingertips supporting your head. Press your low back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.

Be careful not to pull your neck forward of the rest of your spine by sticking the chin out; don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open.

For more impact, do crunches with their feet off the floor and knees bent. With feet planted on the floor, many people tend to arch the back and engage the hip flexors.

To work the obliques (the muscles on the sides of your waist), says Cottona fitness and core expert, take the standard crunch and rotate the spine toward one side as you curl off the floor.

"Twist before you come up," he says. "It's really important that the twist comes first because then it's the obliques that are actually getting you up."

But keep in mind that you won't get a flat stomach with crunches alone, says Cotton. Burning belly fat requires the well-known formula: using up more calories than you take in.

"Crunches work the ab muscles; [they're] not to be mistaken as exercise that burns the fat over the abdominals," he says. "That's the biggest myth in exercise going."

The best all around ab and core exercise is the Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:

1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

An exercise program with 3-5 days of 30-45 minutes of Cardio, an Ab friendly Diet and lowering stress levels, particular cortisol levels, is key in reducing extra tummy fat and slimming down the abdominal muscles.

5 Keys to an Ab Friendly Diet
*High Protein
*Low levels of fat
*Calcium Rich Diet
*High Fiber diet (at least 35-40 grams a day)
*Avoid highly processed foods and refined starches and sugars

Did you know that most foods labeled as "sugar free" or "low-carb" actually contain artificial sweeteners, sugar alcohols, and other additives that create a hormonal mess inside your body, actually stimulating your body to STORE more belly fat and stimulate cravings! And foods labeled "whole grain" only have to contain a small fraction of whole grains where the majority can still be refined starches and sugars that spike your blood sugar faster than a sugar-laden soda!

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