Can Contracting a Stomach Flatten Abs?

Losing fat around your abs does wonders for your confidence and fitness, but there's more to this process than just contracting your stomach. Contractions contribute to flatter abs, but require more than exercises that work your core. The combination of cardio, core training and a proper diet will induce the best gains in your stomach. Hitting your stomach on multiple fronts will create those flat abs you desire.

  1. Spot-Training Myth

    • Many people believe that training your core and abs reduces fat in your stomach, but this idea is not true. This belief persists because of the assumption that working specific muscle groups must lead to fat loss in the same area. However, fat loss is a full-body effort -- while all exercise contributes to fat and weight loss, contracting your stomach adds to this process in minimal ways. Thus, contracting your abs enhances the muscles underneath stomach fat. You need to do other exercises, such as cardio, and change your diet to help reduce the fat and flatten your abs.

    Cardio

    • Cardiovascular exercise creates significant progress in flattening your abs and improves their aesthetic when combined with stomach contractions. From walking to jogging, this type of exercise creates an energy expenditure that burns more calories and fat. Web MD recommends doing 30 minutes of vigorous exercise four times a week. This exercise can include jogging, brisk walking or using cardio machines such as a stationary bike or elliptical machine. Thirty minutes of moderate activity at least three times a week also helps to burn fat. Consider everyday activities, such as household chores or yard work, as part of a cardio regimen. Mayo Clinic states that you can do your exercise in 10-minute increments -- any amount of physical activity adds up and helps you flatten your abs.

    Core Training

    • Exercises that contract your stomach tone your muscles, creating flatter abs when combined with other weight-loss efforts. When you contract your stomach, you help to build its strength. Strengthening muscles does contribute to fat loss in the entire body, but the largest gains are seen in the shape and aesthetic of the abs. Exercises like the plank are beneficial for toning your abs -- when you lose fat in your stomach, you show the gains from doing planks and other core exercises. To do a plank, lie on your stomach with your arms bent, hands flat on the ground and toes touching the floor. Staying aligned from head to toe, push up onto your forearms or hands and hold this position. Keep your core engaged by contracting your abs, which tones and strengthens them.

    Change in Diet

    • Diet changes impact fat loss because your body receives fewer calories that can contribute to fat, aiding in creating visible changes in your stomach using contractions. The calories you consume are converted to energy -- when you consume more calories than your body needs, they are stored. Reducing the number of calories you consume helps with weight loss because you get closer to what your body requires to function, leading to less excess calories. According to WebMD, incorporating fiber into your diet can help with fat loss. Look for foods high in fiber such as apples or beans, or change your regular bread to one with more fiber. You are less likely to accumulate fat with a fiber-rich diet.