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Are you wasting time performing countless of ab exercises that don’t help you lose belly fat or develop six pack abs? Do you know that some of these abdominal exercises do more harm than good?

Exercise is important. But it’s not the only determining factor in developing ripped or six pack abs. Everyone has abdominal muscles. If they are covered with fat, no amount of ab exercises can get rid of it. If you want to see visible abs, the fat has to go. Nutrition or diet is the key to losing belly fat. Ab exercises only condition the underlying muscles.

Here are 4 abdominal exercises to avoid:

1. Sit-ups

2. Crunches

3. Torso twists or machine-based twisting exercises

4. Machine-based ab exercises

All of these abdominal exercises do not burn belly fat and some of them are even dangerous!

1. Sit-ups

Sit-up is the most popular and yet, the worst abdominal exercise. Why is it so? When performing a sit-up, the ilipsoas muscle often does the majority of the work while the abs are not optimally recruited.

The ilipsoas muscle originates on the lower back. The sit-up pulls on the lower back with each repetition, especially when the feet are held down or anchored, or the repetitions are performed quickly in a jerky manner. Too many sit-ups can result in strength imbalance between ilipsoas muscle and abdominal, poor posture and lower back pain.

2. Crunches

Crunches are another popular ab exercise, but they do not get rid of belly fat or develop six pack abs. Doing too many crunches, too often, can be harmful. Whenever you crunch, spinal flexion causes compression of disks between your veterbrae. Over-crunching can lead to hunch back (poor posture) and herniated disc (lower back pain). This can be compared to someone rounding his back without bending knees when picking up something from the floor, and thus hurting his back.

3. Torso twists or machine-based twisting exercises

Contrary to what many people believe, torso twists, either with stick or machine, and side bends with dumbbells, do not get rid of love handles or burn belly fat. Hence, they are no good for reducing the waistline and are not effective for developing obliques.

4. Machine-based ab exercises

Like any of the above mentioned exercises, you don’t lose belly fat or develop sexy abs by working with ab machines. Typically, machines with grabbing handles on the side or in front of your body for support are ineffective. As you become tired, you tend to use your arms and lower back (prone to injury) to perform the abdominal exercise while leaving out your abs. As the machine stabilizes the body, your stabilizer muscles are not trained to work together with other core muscles. Excessive use of ab machines can lead to strength imbalances and injuries.

We all want to be able to have a flat stomach. Once summer comes around, everyone is out on the beach or at the pool wearing their bathing suits. Both men and women are sporting their flat tummies. You have probably dreamed of having a flat stomach, but you think that it would take too much work to actually achieve it. If you are serious about slowly having a flat stomach, there are a few things you can do to get you started.

One of the best things you can do is drink more water. The first ingredient of this flat belly diet is water. You have probably had friends and family urge you to drink a lot of water each day, but do you drink enough? Are you consuming water consistently each day? If you want to have a flat stomach, you have to get into the habit of drinking at least eight glasses of water each and every day. From this day forward, water should be the liquid you are consuming the most. Don’t quit drinking eight glasses after a couple of weeks, do it for years, if not longer. Water can only help not harm you!

The second ingredient of the flat stomach diet is fiber. You have probably heard hundreds of myths about fiber. However, science has been able to prove that it is very helpful when it comes to losing weight. Fiber is able to help your digestive system work how it should. This will help you lose your extra belly weight fast. After eating more fiber, you will probably notice results in just a few days. Fiber is just another step towards your flat stomach.

The third ingredient is a probiotic formula. This is a definite must. With water and fiber, you are on the perfect path to losing belly weight and building a flat stomach. Your digestive system will be working much more and much better. This means that your metabolism will be working more, which also helps to burn away all of the extra fat you have built up. Starting off your day with fiber and probiotic diaries is the best thing you can do for your body.

These are the basic three things you can eat and drink in order to help you achieve a flat stomach. While we are probably adding things to your diet, there are also things that we have to take away. Many people love eating junk food, but junk food only makes it that much harder to getting that flat stomach. You don’t have to stop eating these foods, but it is best that you reduce how many of them you eat daily. You should cut back on trans fats, junk food, processed foods, beer, sodas, white flour, and foods that contain a lot of sugar.

Lastly, after all of this, you have to exercise. If you are looking for results to come even faster, exercise is the key. You don’t have to strenuously work out for hours each day. A simple 30 minute work out will help you achieve the flat stomach you’ve been wanting. Any type of physical activity will work. Just make sure that you are doing something!

Though this flat belly diet may be a new experience, you are sure to have the best stomach you have ever had in your life. Follow the diet and you will have results.