This article reviews how to get a lean, functional abdomen.

Being a personal trainer for the past seven years, I have come to realize that one of the main things people want is a “great stomach.” Many of the questions I’m asked have to do with the center of the physique. These questions include, “How can I tone up my lower abdominal area”, “How can I lose my love handles”, and “How do I get rid of this”, as the individual grabs some fat around their abdominal area.

A major cause of your unhappiness about your midsection is that you have a lack of muscle tone. Prescribed exercises can do wonderful things for your stomach area. However, it's a myth that if you do 1,000 crunches per day, you will magically get a six pack. The truth is that as long as there is fat covering the rectus abdominis (the muscle that is located in the front of the abdominal wall), the crunches won’t help in your quest for a six pack. You have to get your body fat low enough so you can actually see your abdominal muscles.

Notice in the above paragraph I said “the muscle” that is located in the interior abdominal wall. Not muscles. Another myth is that you can work the upper abdominal muscle and the lower abdominal muscle separately. The rectus abdominis runs from the breastbone all the way down into the pelvis. When one part of the abs is worked, you work the whole thing.

With that said, you can target certain areas of the stomach.

• Exercises that bring the ribcage toward the pelvis, like crunches, target the upper abs.
• Exercises that bring the pelvis up toward the ribs, like knee lifts, target the lower abs.
• Vertical hip raises (targeting the lower abs).
• Kneeling crunches (targeting the upper abs).
• Regular crunches from the floor onto a stability ball (this works the transverses which activates the core and protects the spine)
• Side-bridges (which work the obliques).

2) Upcoming Event: September Fitness Boot Camp

Last month we had our first Fitness Boot Camp. To say it was a success would be an understatement! Each participant walked away with increased knowledge of how to eat to speed metabolism, and how to train optimally for strength, speed, and endurance.

Because the first Camp was so successful, another one is scheduled for September. The interest in the September Camp is so high that I expect it will be filled well before September.

If you're ready to take your physical fitness to the next level, consider this Boot Camp. To get more information, to see what recent participants have to say, and to view some pictures of the first Camp, please go to:

3) Q & A: Foods for Reshaping Your Body

Q: "Hey Bill, Eric here. I was wondering if you could e-mail me a more inclusive list of lean proteins, starch carbs and fiber carbs. I have been meal planning according to the examples you had given me. I just need more combo's if possible. Thanks, Eric."

A: Keep up the great work Eric. Here is a more complete list for you. I hope it helps.

Quality Lean Protein: Chicken breast, turkey breast, lean ground turkey, flank steak, lean ground beef, egg whites, low-fat dairy products, tuna, shrimp, lobster, swordfish, sushi, cod, tofu.

Starchy Carbohydrate: Baked potato, sweet potato, yam, brown rice, oatmeal, vegetable based pasta, whole grains, steamed wild rice, couscous, corn, peas.

Fibrous Vegetables: Asparagus, lettuce, celery, bok choy, mushrooms, carrots, cauliflower, scallions, zucchini, brussels sprouts, cabbage, spinach, green beans, cauliflower, carrots, broccoli, peppers, arugula, string beans.

Even this is not a complete list but it should be a good start. Check my website periodically because I'll also be adding complete meal recipes. Let me know how you do.