Remember as a kid, how you used to run and jump and play all day? Part of what you were doing involved Plyometric exercises. These types of exercises are popular among athletes. It is a way to boost their potential. A single movement can become explosive after plyometric training.

Still a little foggy about what it is? Think about playing tennis. The movements needed to change direction in a second and hit a ball hard enough to return it across the net are both plyometric movements. Other movements that fall into this category are jumping on one foot through a maze, jumping squats and jumping on and off of a box.

While they may seem like simple exercises, plyometrics are actually demanding. Your body needs to be in good shape before attempting them. To prepare your muscles for the impact, participate in regular weight training to build strength in muscles and bones. Moving in so many unpredictable ways can cause injuries to joints, ligaments, tendons and muscles.

Before you begin any plyometric training, be sure to stretch properly. A muscle that is not stretched is a disaster waiting to happen. Get the body warmed up first so that muscles are easier to move without injury.

You can perform plyometrics for any muscle in the body that you want to improve. The most common muscles that are targeted are the leg muscles. Most sports and exercise classes use the legs considerably because they are the largest muscles in the body. The goal is to teach your muscles to respond quickly without any problems.

Know that you can handle the training before participating. If you have problems with your knees, jumping up and down on a box or winding through a maze of cones is not a good idea. Plyometric movements are high impact. Even for the conditioned body it is recommended that you start slow and simple and not at an advanced level right away.

Prepare your area for doing plyometrics. Use a soft surface like a mat or cushioned floor to absorb most of the shock. Also wear shoes that have sufficient support for all areas of your foot. Hard surfaces can cause injuries to your body.

The everyday athlete can also benefit from using these techniques to better their performance. Find a personal trainer who is familiar with plyometrics to show you the ropes and give you a good workout. Plyometric exercises are used to increase your strength and power. They have been used for years by Olympic athletes and others in competitive sports.

 It’s important to note that there are no shortcuts to getting a flat stomach or six pack abs. It will take some time & work, but you’ll love the results and they will encourage you to even higher exercise goals.

1. Evaluate your eating habits.  The biggest obstacle to a flat stomach is eating too much fat.  What usually happens is that you have done the work to get your abs in shape but no one (not even you) can see them if they are covered by fatty tissue.

2. Get plenty of protein.  As you work the stomach and other muscles, they will need time to recover.  Protein is the building block of muscle tissue.

3. Get involved in aerobic activity.  Nothing burns excess fat like aerobics.  Choose the activity you like: step, spinning, dancing, biking or hiking.

4. Incorporate strength training into your routine.  If you need to lose weight, starting with aerobic activity will trim the fat which is important before adding strength training.  Muscles will grow over time and with a large layer of fat, you will look bulkier even though you are in shape.

5. Change your meal frequency.  We were always taught that eating three square meals a day was healthy.  New evidence shows that eating six smaller meals keeps the metabolism high so that your body becomes a fat-burning machine twenty-four hours a day. 

6. Get to work on those abs.  There is no such thing as spot training.  You can’t work the abs and instantly burn the fat over the top of them.  The body will shrink the fat cells in the areas that it chooses (why not the abs first?).  But, you can whip them into shape with targeted exercises.

7. Work all areas of your stomach.  The six pack is only seen from the front but the entire abdominal region plays into their development.  Besides the rectus abdominus, you also have the lower abs and the oblique abdominals.

8. Don’t give up.  For some reason, men lose weight (and fat) faster than women.  Your significant other may achieve that washboard stomach before you, but you will get there. 

9. Be consistent.  The stomach muscles are rare in that they can be worked every day.  When strength training, the first thing that they tell you is to leave at least 24 hours between sessions that work the same muscle group.

10. Get your nutrients.  Taking a vitamin supplement ensures that you get your proper nutrition even if you can’t get it from food.

So, if you Want a flat stomach – then try these ten great tips to get you started!