Abdominal Flattening Exercises tips|Body core

Abdominal flattening exercises must be able to improve your core as well as the visual effect you want for your abdominal muscles.
Unfortunately most people are so concerned about getting a smaller waist line that they neglect the better abdominal flattening exercises that also improve their body core.
You need a strong body core in order to do almost every daily task. Your core is used to help you get out of bed, lift children, to perform your job (even if your job consists of sitting in a chair all day) and to take you places.
Before discussing abdominal flattening exercises any further, lets take a look at just what your body core is.
Most people are confused when it comes to knowing exactly what their body core consists of. Some think it's just their abdominal muscles, others think it's their back, while others just don't know.
Let's explain it here.
Your body core is made up of the middle section of your entire body. It starts at your shoulders and goes all the way to your groin - in both the front and the back.
Therefore your core will include your pelvis, abdominal muscles (including the obliques), your upper, middle and lower back and the muscles that make up your chest.
It is this core that offers stability, balance and flexibility. That's why when you are performing abdominal flattening exercises you must make sure that they are good abdominal exercises that also develop your core.
Just because an abdominal exercise or piece of infomercial abdominal equipment is said to be good for your abs it may not be if it doesn't help your body core become stronger.
Every time you move your core comes in to play. Even when performing simple tasks, such as rolling over in bed at night, combing your hair or competing in some type of athletic event. If your body core is not properly conditioned through good abdominal flattening exercises in addition to exercises that work the rest of your core, it will limit your physical abilities.
You cannot focus on one aspect of your core such as your abdominal muscles and not pay the same attention to the rest of your core. If you do you will at the very least end up with a muscle imbalance, which can lead to injury.
Effectively exercising your body core muscles will improve the effectiveness of movements in your limbs. When you create a secure, strong base for all of your muscles you can optimize your results for each one.
As you know, you need to provide your body with proper nutrition, good clean water and exercise.
Your limbs provide the ability to move, lift objects, etc. it's your body core that provides the basis of each. If you are inactive, in addition to being in poor health, your muscles will weaken and can easily become injured.
Even if you workout or participate in sports, use the best abdominal flattening exercises available, you may not be working the body core muscles you need to.
In addition to effective abdominal flattening exercises what can you do to strengthen and develop your core?
Well there are a number of ways. There are many basic exercise routines and pieces of exercise equipment you can find that are very effective at developing the muscles in your core.
Personal trainers can create a customized exercise routine in order to properly develop your core depending on your goals, abilities, etc.
The exercises you can use to develop your body core do so by creating resistance or instability so that your core muscles respond to in such a way as to maintain proper balance.
Body core exercises, such as good abdominal flattening exercises need to be gentle on your joints but intense enough as to promote a positive change in the muscle structure.
One of the most important things to remember is that you must use proper form at all times on all exercises including abdominal flattening exercises.
All body core exercises, including abdominal flattening exercises are functional exercises. This means that while exercising, your body moves in the same way it moves during activities in your everyday life.
The 3 most popular forms of exercise that develop core body strength are Plyometrics, Pilates and the Exercise ball.
Pilates involves using your own bodyweight as resistance. It also incorporates proper breathing and helps to isolate certain muscle groups.
The exercise ball can be used with most resistance type exercises and abdominal flattening exercises in order to properly develop your core and improve balance.
Plyometrics are also extremely good at working your core but this is a far too in-depth subject to include here.
Make no mistake about it, improved core strength and development is important at every age and fitness level. Whatever your goals, find a way to incorporate good abdominal flattening exercises that incorporate body core conditioning.
This will help in the long-run to reduce muscle strains and pain, & improve your over-all strength and mobility. All leading to a more active and healthy life.

Top 10 Mistakes make during exercise and How To avoid Them

This is a list of ten common mistakes made during exercise. Quite often the exerciser and even the personal trainer or coach is unaware of these mistakes, decreasing the effectiveness of the exercise and even risking injury. This list describes each "mistake" but follows with a suggested "correction". You may find this list helpful in grading yourself or even your personal trainer.
Ineffective warm up prior to a workout
The purpose of a warm-up is to gently prepare the body for the increased stress from the upcoming exercise session. A 5 - 10 min bout of moderate intensity cycling, treadmill walking or elliptical work or even sports specific type movements to induce a mild, sustained stretch will be sufficient. These activities have the effect of increasing blood flow to the muscles (including the heart) and increasing the core muscle temperature for improved joint flexibility and range of motion, possibly helping reduce injury.
Quite often exercisers go to the extreme when it concerns a warm up, they either do not perform one at all, or "prefatigue" by running at a high intensity for 15 -20 minutes (or more) before their session. This has the effect of draining valuable muscle carbohydrate stores (glycogen) needed for the upcoming strength training/bodybuilding exercise session.
If the goal of exercise is to lose weight, it is actually better to perform extended aerobic exercise or interval training at the end of an intense strength training session as the body will be likely to burn more fat as a fuel due to the decreased glycogen stores.
Ineffective stretching
Many individuals and personal trainers lack the knowledge to perform stretches effectively. For example, when performing a static hamstring stretch on the floor with the leg straight up in the air it is essential to press the opposite leg onto the floor to prevent excessive posterior (backward) tilting of the pelvis. Posterior tilting will decrease the effectiveness of the stretch.
When performing a dynamic stretch like a lunge to stretch the groin and thigh muscles, the spine (and pelvis) must remain erect and perpendicular to the floor otherwise the effectiveness is lost. Exercisers that stretch in the standing position while holding onto or pressing against some external source of stabilization deprive themselves of full benefit.
It may beneficial to perform dynamic stretches with good technique in unsupported standing and lunge type positions at the beginning of the session. This has the effect of simultaneously targeting balance (core stability) and flexibility while preparing the body and joints for movement during the strength training workout to follow. Static stretching may be more effective at the end of the workout session as the muscles will be warm and pliable.
Excessive use of machines
As mentioned in other articles on this website, exclusive use of exercise machines deprives the core muscles of stimulation and forces muscles to work either in isolation or in static, non functional patterns. While some machines such as leg press machines and assisted pull up/dip machines have merit; exercises that accentuate the body's own internal stabilization mechanism (core) are excellent for increasing movement function and also allow for much more creativity and fun.
Exercise machines are good for an introduction to resistance training and for bodybuilding, but it is not advisable to use them as an exclusively. A good suggestion is to strike a balance between exercises that challenge the body's own stability and balance (free weights, standing/lunging exercises) and traditional machine and supported exercises, which allow for greater muscle work
Poor exercise technique
Ultimately quality is the factor that matters most when exercising not necessarily quantity. It is easy to sacrifice form for function and perform many more repetitions of an exercise with poor technique than to perform the same movement with strict biomechanically correct technique. It makes sense then that correct technique is the most difficult aspect to learn and control as it is often only gained through experience and trial and error.
An inexperienced exerciser should invest in the services of an experienced and credentialed personal trainer to minimize the learning curve and get it right from the start. For example, an excellent method of assessing the quality of you or your instructor's form in a squat is to view the back of the head in relation to the back of the heel. If the spine is straight (not curved) and the back of the head remains in line with the back of the heel (flat) throughout the entire movement, then the technique is good.
Essentially, the barbell should move in a near vertical line throughout the movement. Should the bar move forward, it places increasingly heavy loads on the spine and intevertebral discs, much like the arm of a crane. Lifting in this manner increases the likelihood of injury to the spine and the connective tissues such as discs, muscles and ligaments.
Holding the feet down and throwing the legs during abdominal exercises
An exerciser's feet should never be held down or hooked under a bed/door when performing multiple sit ups as this will allow for a majority of the work to be performed by the hip flexor (groin) muscles. The lower abdominals are responsible for fixing the pelvis in a sit-up by pressing the low back into the floor. If the abdominals fatigue or are not strong enough to hold the low back flat and the feet are fixed, the hip flexors may cause a forward tilting of the pelvis and the development of a "hole" in the lower back.
Performing sit-ups with a forward tilted pelvis tends to strain the low back and actually stretch and weaken the abdominals instead of strengthening them. The same problems can occur while lying on the back when both legs are raised straight into the air and are thrown by a partner toward the floor. If the lower abdominals cannot fix the pelvis flat as the legs approach the floor, this type of exercise can seriously strain the lower back muscles. An alternate leg scissor action is reverse curls or hanging knee lifts are a better substitute for concentrating on the lower abdominals.
Holding onto the front or side rails of a treadmill
This is a common sight in any gym of fitness facility - a person gets on a treadmill and starts to progressively crank up the speed and incline. The incline approaches maximal and the individual is holding onto the front or side rails for dear life to avoid being thrown off the machine. The rail holding essentially cancels out the benefit of the increased intensity demands gained from the incline since the arms are literally holding the body up.
Holding the railings also negatively affects natural walking/running biomechanics - the lack of arm swing may unnecessarily strain muscles and connective tissue - especially those of the pelvis and low back. Rail holding also has the effect of reducing the core/balance training stimulus required to walk/run in the unsupported condition.
Lastly, since most people use treadmills as a means of performing aerobic exercise to lose weight why stop the arms from moving as this contributes to energy expenditure?
Ineffective exercise progression
Any exercise session should have some logical order to maximize results. Often exercisers and trainers do not place a high priority on exercise order; switching from one exercise to another with no apparent sequence. Exercise order is very important on the eventual results and should be motivated by the neuromuscular and energy system demands of the chosen exercises. For example, core exercises which require a great deal of concentration and precise form to perform effectively, should be performed when the person is "fresh"- right after a short warm-up and stretching.
Core training may be followed by power training (if appropriate) since this form of exercise also requires that the exerciser be rested and fresh to perform effectively. Multiple joint strength training (exercises like squats, lunges, bench press, shoulder press etc.) should follow power training since these exercises require large energy reserves.
A good variation here is to alternate between upper and lower body exercises or use the "pull/push" rule - that is, follow a pulling type exercise with a pushing type exercise. Since most isolation exercises such as tricep extensions, bicep curls and sit-ups have much lower energy requirements, these can be performed near the end of the session.
Trying to perform stabilization and mobilization exercise together
The core muscles stabilize the pelvis in its "neutral" position (as in standing upright with perfect posture). The muscles like the hamstrings, large back muscles and hip flexors that are attached to the pelvis are mobilizing muscles and do just what their name implies - they tilt the pelvis forward and back, side to side and rotate it to allow for bodily movement. It is very difficult to train stability and mobility in a single exercise since technically they are opposite actions.
For example, performing squats (requires movement of the pelvis) on a BOSU ball or while standing on inflatable discs or foam rollers is probably of little benefit to strengthening the core. Likewise, performing curl-ups on an exercise ball is unlikely to improve core strength as this exercise is targeting the muscles that tip the pelvis backwards.
Core exercises are best performed in static positions such as bridging and standing. It is beneficial then to concentrate on stabilizing strength and mobilizing strength separately and not together. Build a foundation of core stability and flexibility first before trying to work the arm and legs. Much more leg strength can be trained when the foot is in contact with a firm surface (like the ground) - besides this is how we operate in daily life anyway.
Faulty exercise progression
Quite often exercisers, personal trainers and even coaches fail to understand functional exercise progressions. They observe other people performing a particular exercise and decide to incorporate it in their or their client's routine. It may be however that the person they observed performing the exercise had progressed to that point correctly in a functional and systematic manner. If an exerciser attempts to perform an exercise that they are physically unprepared for, there is increased risk of injury and performing the movement with poor technique.
The brain remembers and stores both good and bad motor and movement patterns, so the old adage JUNK IN = JUNK OUT holds true for exercise too. A good suggestion is strengthen form the "inside out" and not the "outside in" by focusing on flexibility and stability. These are the prerequisites to the successful performance of functional movements such as squats, lunges and sport specific movements.
So static stability training and stretching progresses to dynamic stability training, which then progresses to strength and finally power training. To attempt to strengthen and condition the body from the "outside in" instead of from the "inside out" will fail to give any satisfactory results. Any exercise program should look first to develop a base (core stability, cardiovascular fitness) and then progressively "build" on this base to improve performance, strength and function.
Placing blocks under the heels in a squat
Placing blocks under the heels is a common technique used by trainers and exercisers alike to compensate for tight calf muscles (soleus) or to concentrate work on the quadriceps (thigh muscles). Often exercisers see other individuals performing squats in this manner and they aim to copy them. This practice is not advisable since one is essentially "giving in" to the lack of flexibility at the ankle and failing to increase the quality of this highly functional movement.
Raising the heels also places the ankle in an unstable, plantarflexed position making it more susceptible to injury - specifically a lateral ankle sprain. In this position, the body's center of mass shifts from the midfoot to nearer the toes, increasing the likelihood of a loss of balance and possible injury. A safer method to target either the quadriceps or the hamstrings and glutes is to control the bar placement on the back.
In the high position the bar rests on the posterior deltoids (shoulder muscles) at the base of the neck, this has the effect of targeting the quadriceps muscles. In the low position, the bar rests further down the back across the posterior deltoid at the level of the middle trapezius (top of the shoulder blades) this positioning will translate into a greater load being shifted towards the hamstring and glute muscles.
This article has aimed to highlight the common mistakes that people may make in their exercise routines. Very often just an awareness of the mistakes can often remedy the situation while other problems may take time and experience to deal with like learning correct exercise technique. It is hoped that this article served the purpose of informing the reader so as to allow him/her to get the most out of their exercise routine and allow them to make educated assessments of themselves and other exercise professionals.

HOW TO LOSE WAIST|BELLY|ABDOMINAL FAT QUICKLY,

  Ashamed of fatty waist and hanging belly almost all the figure-conscious people concentrate on removing unwanted fat from theirs waist and immensely do seek to learn how to lose love handles easily and quickly. Instead of following some health regimen in haste for removing undesirable fat or reducing weight of your body you rather should get yourself introduced extensively with result-yielding tricks or effective liposuction. A combination of nutritious diets and physical exercises yield the desired result in removing unwanted fat from the waist. Though the manufacturers of variety of fat-burning machines claim their products to remove unwanted fat from the fatty waist and many adjacent regions of belly amazingly, their promises seem to be deluding. The effect of all the exercising machines on our bulky abdomen and fatty waist happens to be temporary as whatever we get rid of, is occupied again by newly produced unscrupulous fat, noticed in the form of hanging muscles. It’s not only you but everyone in the world who wants to get rid of redundant fat of their waist and belly.
Those who feel ashamed of their lethargic body becoming obese due to excessive fat leave hardly any stone un-turned in getting rid of unwanted fat of their belly and waist. They do jogging, run up to several miles or fight with quaint workout machines several hours everyday in order to chisel theirs lethargic or bulky body into a slim and trim figure, contemplating especially on the protruded or hanging fat of theirs waist and belly. But despite doing regular exercises and remaining physically active the obese people fail to get rid of fatty regions of their waist. Do you know why? It is due only to theirs failing to synchronize their food consumption with regular workouts.
Believe me or not, liposuction of fat from the waist is not as easier as you must be thinking about. The fatty waist and belly can’t be freed from unsolicited fat unless and until you have a great resolve to remove unwanted fat from yours waist and fatty belly even staking your delicious diets. Those who manage to get rid of surplus fat of theirs waist and bulky belly feel immense frustration by noticing the same regions encroached again by undesirable fat. Only the body-builders or the sports persons are found lucky in maintaining their fatless figure as they remain not active only but take even healthy diets to meet requirement of actual calories for their body and boosting natural energy. The sports persons do not waste their time in learning how to lose love handles or fat of theirs waist and bulky belly as theirs remaining active for several hours itself keeps unsolicited fat at bay. But what about those who though perform different types of fat-burning workouts or do physical activities such as jogging, cycling or playing but fail to lose love superfluous fat of theirs waist and abdomen. It is actually some lacuna on their part that renders theirs overall fat-burning activities or the workouts completely futile causing in this way a tremendous paranoia of learning how to lose love handles easily, quickly and permanently.
A little about the love handles
The love handles actually are the fatty regions of waist spoiling entire figure of the people. Fat affects not only the sides of waist but abs as well calling for fast removal of unwanted fat. The unwanted fat, stored on some specific regions of human body including the waist and belly pose grave risk to the health of person requiring prompt fat-retrenching treatment. The individuals with fatty body get easily tired, become lethargic and feel ashamed of their fatty figure but they find themselves completely helpless in controlling unsolicited fat of their waist, for they do not know how to lose unwanted fat from the waist and bulky belly.
Though it is a general concept that only the obese are affected of fatty waist and bulky belly, the fact actually is that almost all the people in the world are affected of such conditions requiring effective fat-removing regimen or liposuction. Even the slimmer individuals may notice undesirable fat over theirs waist that exposes their entire figure as ugly. Relinquishing the fatty foods and cutting down the diets though reduce weight, its effect on fatty regions of waist happens to be negligible. It is the only reason that the people aspiring to look dashing by their figure want to remove unwanted fat from their waist and abdomen as quickly as possible. The diseased individuals, affected with different types of dreaded diseases such as cancer, diabetes, high blood pressure, sleep apnea, stroke, degenerative diseases, cardiac, arthritis and asthma, also are needed to get rid of unwanted fat of their body including the waist and the belly.
Excessively perpetuated unwanted fat over the belly and the waist forces the affected individuals to know how to lose love handles’ unwanted fat and make their abdomen flat. The people anxious of their waist and belly’s surplus fat do at their best to get rid of abashing condition. The fat-controlling exercises though deal with unsolicited fat of entire body, the opted physical exercises, especially for eliminating fat from the waist and belly, should target exact region of fatty waist and bulky abdomen to remove unwanted fat there from effectively.
The types of fat causing the love handles
There are two types of fats which develop unwanted love handles on our waist such as sub-cutaneous fat and visceral fat. The sub-cutaneous fat existing as the protection on outer surface of abdomen and waist’s skin prevents the muscles from becoming visible, while the visceral fat exists deep into the waist and abdomen exposing the fatty regions as hard fatty muscles. Those who want to get rid of fatty regions of their waist and abdomen should get themselves rid actually of the sub-cutaneous fat and the visceral fat existing in their waist and abdomen. Though maximum numbers of the individuals do seek to get rid of superfluous fat of their belly for the sake of sexy figure with flat ab, the diseased obese want to remove the excessively stored unwanted fat of their abdomen for healthy life. It is vigorous inflammation caused by visceral fat within the abdomen that forces the obese or the diseased individuals to eliminate excessive fat of their abdomen and waist simultaneously.
Why the individuals fail to get rid of fatty region of their waist?
It is very important question as it draws the attention of the obese towards actual condition of fat’s perpetuation on their waist. When seeking to lose superfluous fat from your waist you should be aware of the following points that often render all the efforts of eliminating tenacious fat from fatty regions of waist completely futile.

• Human body gets used to exercises- Those who initially perform hard workouts excitedly to bid farewell to unwanted fat of their waist do experience excruciating pain within their muscles of abdomen and waist. Such pain though persists for a few days it disappear naturally allowing the exerciser to perform same exercises without any pain. Though an exerciser gets rid of exercising-pain what he actually gets deprived of is the fat-burning effect due only to his body getting used to the regular workouts. Such contrary effect allows the unsolicited fat to perpetuate unaffected. The exerciser’s body gets used to routine exercising impact following which the effect of fat burning exercise gets reduced to a great extent causing in him or her a frustration. It happens with almost all the individuals, curious to get rid of unwanted fat hanging from their waist and belly. Seeing no result the fat-anxious individuals often randomize their routine exercises, meant for eliminating fat from fatty regions of their waist, which results into theirs being awarded with surplus fat storing over all the sides of their waist and belly.
• Improper exercises- As all the exercises, targeted at reducing fat body, are painful and tiresome, the people longing to develop slim and trim fatless-body prefer to operate the exercising machines slowly without ensuring precise speed which also renders all their efforts of getting rid of unwanted fat of their waist and abdomen completely futile. The slow exercise is needed only for warming up the body and its muscles and those who fear of excruciating pain to be caused in their muscles due to tough exercises do their workouts very slowly and see no any result. Though the blood circulation starts making the exerciser feel afresh and energetic, loosing the love handles or fat of the waist looks a far-fetched matter.
• Consumption of fatty food items- The individuals, anxious of fatty region of their waist, believe that regular fat-reducing exercises will help them get rid of surplus fat and hence they do consume frankly whatever they like a lot, such as pasties, cakes, chocolates, patties and many more without bothering to know its repercussion on their body, especially the waist and the belly. Keep it always in your mind that even if you cut down the food intakes to reduce the weight of your body, the fatty regions of your waist will not be eliminated, though your body may become skinny and look like a skeletal. Is there any use of adhering to such exercise that yields no any desired result except wasting the time and squandering physical energy?  

How to lose love handles? (Liposuction)
Before we reveal some result-oriented tricks of losing unwanted fat from waist and bulky belly, we would like to tell you frankly my friends that nobody can get rid of fat of his or her waist easily as its removal is a difficult job. Even if you plan not to eat fatty foods and curtail the number of diets, the removal of fat from your fatty waist and abdomen will still haunt you as paranoia. You can get extensively emaciated by cutting down the foods but can’t get rid of unwanted fat of your waist as easily as you must be hoping. Those who get hypnotized of the commercial ads promising of removing unwanted fat from the waist, abdomen and other parts of body astonishingly do atone of theirs being influenced by the ads after sometimes. There are many prominent companies, who currently are exploiting the paranoia of fatty people by selling them their so called magical fat-burning products such as the pills, abs roller contraptions and many other peculiar products and earning great profit in return. If you want to lose surplus fat of your waist then you will have to coordinate fat-retrenching exercises with nutritious diets avoiding fat-causing edible items. Relinquishing the processed foods, drinking 5/6 liters of water daily and doing regular physical works have got to solve a question, how to lose unwanted fat of our waist and abdomen. What plays a significant role in burning unsolicited fat is stimulating the metabolic function of body and produce thereby hormone in plenty. Instead of making you grope into the darkness of dilemma regarding waist’s fat problem, we are now presenting below some proven tricks that have got to help get rid of fatty waist and boast of yours slim and trim body.

• Avoid fatty food products- Even if you can’t control your crave for the delicious food products containing great amount of fat, you should do it for the sake of exceptional figure you dream of by removing unwanted fat from your entire body including the waist and bulky abdomen.
• Drink 5/6 liters of water daily- Cold water increases the metabolic function of body thus naturally burns the fat. It is the water that cleanses the entire digestive system and removes unwanted fatty molecules which cause fat in the body, visible on our waist and abdomen. 
• Reduce the intakes of the foods- It is not only difficult but impossible for those who can’t live without eating what they like a lot. Don’t worry. You need not to be upset for not being allowed to consume in sufficient quantity what you actually are crazy for. Eat whatever you have tremendous crave for, but only after filling your stomach with plenty of water. You shouldn’t be worried what you would eat after drinking excessive amount of water as whatever is to be consumed by you will satisfy yours appetite and contribute in removing unwanted fat from yours waist and abdomen.
• Eat the fresh leafy vegetables and the fruits- You should add in your diet salad, boiled leafy vegetables and drink a glass of mixed-fruit-juice after finishing the meal.
• Do physical exercises- Exercises or workouts doesn’t mean that you’ve to operate heavy exercising machines or treadmill as what you should aim at is burning what is produced as the fat within your body following consumption of foods. If you reduce the intakes of foods the production of fat automatically will go down and some exercises done by you will burn extra fat in the remaining parts of your body including the waist and the belly. If you are not in a position to do any physical exercise, you can walk for a few kilometers daily that also is one of the best exercises burning unwanted fat of body amazingly. 
• Lemon tea- As all the citrus juices retrench the redundant fat, the fresh lemon juice plays a significant role in burning unsolicited fat of entire body. Drink the black lemon tea (without milk) five to six times a day and you will notice within a week that excessive fat of your waist and abdomen will get removed amazingly.
• Avoid exertion on your body- Do not do over exercise to intensify fat-burning-effect on your body as it may put you into trouble. Do only the mild exercises up to yours natural caliber and not beyond.
• Avoid sugary products- Consuming the high calorie food products containing sugar, starch and protein contributes in the production of fat in the body, noticed easily on our waist, abdomen, thighs and hips.
• Consume fibrous food products- The fibrous foods clean our stomach and keep constipation at bay. These are many fibrous foods which keep us healthy without allowing unwanted fat to be stored on our waist, belly and other parts of body.
• Have sex with your partner- Last but not the least, is the sex that has got to reduce you weight and shift superfluous fat stored on your waist and abdomen on the remaining part of your body recovering you from immense paranoia of how to lose love handles and develop sexy flat abs and figure.