Q: I am a 22-year-old female, 5'4" tall, and weigh 122 pounds. I exercise five to six days a week, eat a healthy diet, and overall I like the shape I am in. But I have one problem: my stomach. It pouches out, even though I do crunches nearly every day. Help! - T.F., Atlanta, GA

A: First, give yourself credit. While we all have a tendency to pick out our flaws and imperfections, it sounds like you are in great shape and doing a lot of things that are right for your body and your health. Next, realize that much of your body type is determined by genetics. Chances are if one or both of your parents have a small "pouch," you will too. While it is impossible to spot reduce your trouble zones, doing the right abdominal exercises in the right way can improve the appearance of that tummy.

The abdominals are actually several different muscles with different functions. The upper part of the rectus abdominis (the long muscle that runs from your rib cage to your pelvic bone) flexes your trunk forward to lift your head and shoulders off the floor during a crunch. The lower part of the rectus abdominis flexes your pelvis forward to press your lower back into the floor. You also have the two sets of oblique muscles (internal and external) along your sides that rotate your trunk to the side. You'll need to include exercises that concentrate on each group.

The lower part of the rectus abdominis is usually weaker than the upper part, so it's a good idea to begin with exercises such as abdominal pelvic lifts and reverse crunches that work the lower area. To do the pelvic lift, lie on your back with a natural arch in your lumbar spine, then simply pull your lower abdominal muscles in and up as though you were trying to tuck them under your rib cage. Make sure your abdominals move down toward the floor, not up toward the ceiling. Keep your legs and glutes relaxed at all times to ensure you are only using your abdominal muscles to do the exercise. (Reverse crunches are done in much the same way, but with the feet lifted off the floor so your knees are directly over your hips.) Add the upper body crunch to these exercises for even more intensity.

Your obliques are the next set of muscles you want to work. Continue doing the abdominal pelvic lift with each repetition and add a cross-over: Keep your hands behind your head with your elbows pressed back, and rotate your shoulder towards the opposite knee as you lift your upper body off the floor.

Possibly the most important, and least exercised, muscle to work for a strong abdominal area is the transverse abdominis. This muscle runs across the middle and lower abdomen from side to side, and is responsible for holding the abdominal organs in place and giving the appearance of a "flat stomach" The best, and really the only, way to work this muscle is isometrically. An easy exercise to do most anywhere is to simply pull your abdominal muscles in tight and try to tuck them up under your rib cage. Imagine you are walking on a beach in your skimpiest bathing suit; you get the picture. There are other good isometric exercises you can do, but they're more difficult to describe here. Ask a trainer at your facility about them.

Some general tips on technique to ensure a safe, effective abdominal workout: To work the four abdominal muscles effectively, concentrate on using them, not other muscles, to do your various crunches. Your neck and head should be relaxed at all times. Place your hands lightly on the back of your head and keep your elbows pressed back to avoid pulling on your head while you lift your upper body. Keep your chin off your chest and try to lift your shoulder blades off the floor with each upward contraction. Your body should form a "C" as you lift and then flatten out as you lower back down. Control your movements during the lifting as well as the lowering phase of the exercise; lift and lower one vertebra at a time. Be sure to exhale fully on the exertion phase, since it raises your diaphragm and allows the abdominals to contract fully. Inhale on the relaxation phase, of course.

Source: fitlinxx.com