Can you have visible abs ? This is probably the biggest question many of us ask when it comes to losing fat .
Many of us have probably done countless ab exercises to get flat abs but have had very little success.
It's hard to believe that any one body part can cause so much anguish for so many of us, but it does, simply because we can't control how our body reacts to exercise. and diet.
We can't control where fat is stored or how quickly we lose it, and this is especially true for the midsection of the body.
In this context, what is the real solution to having flat abs? It helps to know exactly what your body is capable of and how much you can actually control fat loss .
The facts about your abs
Much of the frustration surrounding abs is due to misinformation and unrealistic expectations. Despite the hard work of trainers everywhere, people still cling to outdated ideas of the right way to work their abs and get that much-desired "six pack."
Also, remember that having a strong core can help you in almost any sport or physical activity – but your abs are only part of your core. The trunk also includes the obliques (the muscles on the sides of the abdomen) as well as other back muscles and even the glutes.
Examining the myths surrounding your abs is the first step to setting reasonable goals for yourself.
Myth 1: Ab exercises help you lose weight
Unfortunately, losing weight doesn't work, whether it's for the abs or any other part of the body. The fat reduction fallacy assumes that if you have fat on your abs, exercising the abdominal muscles will make that fat go away.
Although abdominal training may increase endurance or strength, it will not burn fat in this area. The reason for this is that the body draws energy from the whole body during exercise, and not just the part you're working on.
The only way to burn belly fat is to reduce overall body fat by creating a calorie deficit . The best way to do this is through regular physical exercise – cardio, strength and flexibility training, and following a healthy, low-calorie diet.
Keep in mind that all of this does not guarantee that you will lose belly fat. It depends on your genetics, age, and hormones, among other factors that are n't always within our control.

Myth 2: Abdominal muscles are different from other muscles in the body
Do you work your abs differently than other muscles in your body, doing tons of reps and working them every day?
If so, you are not alone. Too often people train their abs every day without rest, hoping to burn fat through more exercise.
However, your abdominal muscles are like every other muscle in your body, so you should train them the same way you would, for example, your biceps or your chest. This means strength training two to three times a week , with rest in between and a variety of exercises to target different areas of the abs.
Try dynamic moves that focus on core strength and engage your stabilizing muscles—the muscles you use all day to hold your body in place.
One of them is the plank exercise . To do this move, get into a push-up position and hold it for as long as you can, keeping your stomach tight and your body straight. You can do this movement on your elbows, which is more difficult, or on your toes.

Abs on the back
This is a great move for your abs that pulls all of your abdominal muscle fibers:
- Lie on the floor with your legs up (straight or slightly bent) and point the soles of your feet toward the ceiling.
- Imagine that you are holding something fragile on your feet, like a tray of glasses filled with water.
- Raise the "tray" towards the ceiling until your hips are no longer touching the floor. It is a very small movement, but very intense.
- Do it slowly and perform 1-3 sets of 12-20 reps.

The trick to training your abs is realizing that strength training is important to keep your core strong, but ab exercises are n't magic.
Incorporating ab exercises into a complete routine is the only way to enter the wonderful world of visible abs . And, even if you can't, don't worry.
Most of us, especially women, probably do n't have the genetic makeup to have completely flat abs.
Myth 3: You have to do lots of reps to work your abs
Back in the days of fitness classes and videos, most of us probably did hundreds (or more) of crunches and other abdominal exercises thinking that was the best way to get them working.
Like we said before, your abs are like the other muscles in your body. You wouldn't do 100 bicep curls, nor should you do 100 sit-ups. The real key to having strong abs is quality, not quantity.
To gain strength with your abs, you must follow the same principles that apply everywhere else. This means that you must overload your muscles .
The reason we feel the need to do so many reps is because we don't work them hard enough, usually because of poor form. If you need to do 50 or more sit-ups before you feel tired, slow down and focus on your technique and form.
And remember that doing the same exercise over and over again isn't always the best way to progress. Your body gets used to the exercises and therefore becomes more efficient. In fact, you don't have to do a single crunch to get a good ab workout.
Do a variety of exercises to target your rectus, oblique, and transverse abdomen. Don't think of your abs as just a way to look great...remember that their purpose is to support your spine and help you achieve good posture.
If you need more challenging exercises, consider getting an exercise ball or try one of these advanced ab exercises.

Myth 4: Anyone can have a flat stomach
When you watch TV, you get the impression that models, actors and stars have fabulous bodies with beautiful flat bellies, right?
And many of them do, but what you might not know is that for many people, achieving a flat stomach is not physiologically possible.
Let's face it: The factors that dictate how our bodies look are too numerous to consider.
Age, genetics, gender, hormones, body type, lifestyle, eating habits, stress management, sleeping habits, planetary alignment...all of these factors determine the appearance of your body and, therefore, your belly.
People become movie stars and models because they have the genetic makeup that allows them to have lean, beautiful bodies. If we could all achieve this goal, we would all be models.
Women tend to store fat around the lower abdomen resulting in a small belly. Men tend to store fat around the middle, which causes the spare wheel effect.
Yes, you can exercise and reduce your body fat , but you can't choose where you lose fat. To get six pack abs, you may need to reduce your body fat to a level that is either difficult to maintain or downright unhealthy .
Many of us aim to do six-piece abs, but most of us will struggle to achieve that goal.
If this is true for you, trying to achieve an impossible goal will only drive you crazy. Set achievable goals and make friends with your belly.
Remember we all have flaws and perfection is not an option unless you go to the nearest surgeon. Instead, challenge yourself by taking care of your body and learning to accept it – the good, the bad, and the ugly.
Myth 5: You need special equipment to work your abs
There's hardly anything more fascinating than these ab gadget infomercials. By using some sort of vibrating chair, wheel or belt, the belly fat will just melt away, right?
The models in these ads sure look like they do, but they definitely didn't get those flat abs using a machine.
The first rule of these infomercials and abs gadgets is that if it sounds too good to be true, it probably is. The second rule is that the people selling this equipment don't care if you have flat abs. They just want your money.
Best of all, you don't need any special equipment to work your abs. You can do a wide variety of exercises with your weight alone or with an exercise ball , which is often much cheaper than the gadgets you see in infomercials.
Advice
It is better to buy multipurpose equipment. Abs machines only work the abs, but things like dumbbells, an exercise ball, resistance bands, etc. can be used to train your whole body.
Last word
It's better to focus on working the whole body rather than trying to break it down into pieces and parts your physique. Our body works as a whole, both when we exercise and when we lose or gain fat.
Work on the things you can control, like your diet, exercise, stress level, and sleep management.
Try to work through these items regularly enough to create the calorie deficit needed for fat loss. Once you do this you will see how your body reacts and you can draw your own conclusions about your abs.
Visible abs might not be on the agenda, but strong abs are always a good thing.