Six-pack abs: Everybody wants the tightly-defined bikini-ready stomach. But do you know how to get your stomach in shape?

That's Fit recently caught up with fitness expert, AOL Health contributor and That's Fit columnist Myatt Murphy, a certified strength and conditioning specialist, and author of seveal best-selling fitness books, including "The Body You Want in the Time You Have" and "Ultimate Dumbbell Guide," who was able to shed some light on six-pack abs.

That's Fit: What exactly are six-pack abs?
Myatt Murphy: When you're talking about developing a classic six-pack stomach, what people are referring to is being able to see their rectus abdominus. What most people aren't aware of is that this stomach muscle is actually one, long sheet of muscle, not six different smaller muscles. What gives you that "six-pack" look are a series of tendons that criss-cross over the top to help protect and stabilize it. That one lesson is important to know because it can help you understand the right way to train this muscle.

TF: What, traditionally, has been the best way to achieve the defined look?
MM: Thanks to the fitness product industry, most people believe the key is doing certain ab exercises. The truth is, abdominal exercises will certainly help you strengthen and build your muscles, but they aren't that efficient at burning off the fat that covers most peoples' abs. The most important -- and unfortunately -- most overlooked-step is watching your diet and regular aerobic exercise.

TF: How much of achieving six-pack abs is based on diet and exercise versus gender and genetics?
MM: That depends on the individual. Some people are gifted with genetics that allow them to eat anything, avoid exercise and never displace much stored fat in their midsections. Others can be lean all over, but the first place they deposit fat is in their middle.

Your best bet is to follow all the steps towards achieving a leaner, tighter midsection and see what genetics has blessed you with. How prominent your six-pack will look after you've dieted and exercised enough will depend on your body shape, the size and length of the tendons that cover over your rectus abdominus and other genetic factors. But even if you never see a full "six" (some people only show a "four-pack"), being leaner around your middle and having a stronger midsection not only looks great, it'll keep you healthier and less prone to injury down the road.

TF: How quickly can you really expect to see results?
MM: It depends on your dedication. The fastest way to get a lean, muscular midsection is adhering to a strict diet, engaging in regular aerobic activity and performing exercises that shape and strengthen your abdominal muscles (so they look more prominent once the fat comes off). I've seen men and women who were able to achieve success in a matter of three or four weeks, while others have struggled for months. It is entirely up to you.

TF: What are the best exercises you can do to achieve six-pack abs and how often do you have to do them before you'll see results?
MM: There are countless exercises for your midsection, but two great rules of thumb are to make a point of training them every day, and to perform at least one exercise that trains your midsection from three different motions -- like a crunch, hanging knee raise and twists to work your obliques (otherwise known as "love handles").

One classic exercise that accomplishes all three in one is the bicycle crunch: Lie on your back with your legs straight and your feet raised an inch off the floor. Your hands should rest lightly behind your ears. To start the exercise, draw your left knee up toward your abs as you simultaneously curl your head and shoulders off the floor. Twist at the waist and try to touch your right elbow to your left knee. Lower yourself back down to the floor and repeat, this time curling your right knee up and trying to touch it to your left elbow. Alternate from left to right throughout the exercise and try to do as many repetitions as you can.

TF: Is it ever too late to try and get six-pack abs?
MM: Never. Every day you decide it's too late is just another day closer you could have been to having that six-pack stomach.

Check out these moves from That's Fit for more tips on getting ripped abs.

We at That's Fit and AOL Health know you've got a lot going on in your lives besides staying in great shape, and we realize that more than just diet and exercise goes into feeling your best every day. That's why we're sharing some of the exciting reporting going on at AOL Health.

Want flatter abs for that Labor Day getaway? Check out our step-by-step flat-abs exercise guide.

And while you're thinking about summer beach getaways, you might want to think of protecting your skin. But if sunscreen slips your mind, check out these sunburn-soothing home remedies from the editors at AOL Health.

Plus, to defend against summer stings of a different kind, head to our mosquito-bite-relief guide. (Who knew just how handy toothpaste could be?)

We at That's Fit and AOL Health know you've got a lot going on in your lives besides staying in great shape, and we realize that more than just diet and exercise goes into feeling your best every day. That's why we're sharing some of the exciting reporting going on at AOL Health.

Suffering from crunch fatigue?

You might want to try a stomach-slimming move that doesn't actually involve exercising -- just add these flat-belly foods to your diet. Our favorites? Avocados, dark chocolate and peanut butter. Or, here are snacks, desserts and meals that target ab flat. Plus, if you've heard about the "Flat-Belly Diet," and are curious about how well it works, check out this photo gallery of before and after photos of successful flat-belly dieters!

When it comes to flatter abs, does diet help you, or exercise. Or a little of both?

You could spend thousands on an abdominoplasty or $130 for a bottle of Rodial tummy tuck cream. "Clinically proven to reduce the abdominal area by up to 2 centimeters in 8 weeks," with no diet and exercise, could this be the product of the century? Or not. Call me jaded, but phrases such as "stomach flattening micro fibers" make me a bit skeptical. "CafeMom" weighs in.

Not willing to shell out $130? Try the tried and true route -- diet and exercise. AOL Health has tips to get you on your way to a flat belly.

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Can you really get flat abs in just 10 minutes? No, but that's not really what this DVD is about. This was the second 10 Minute Solution DVD I've had a chance to review, so I was familiar with the concept. The 10 Minute Solution DVDs don't promise results in 10 minutes, but they give you the option to do 10-minute sessions individually, or do all the portions at once for a full workout.

The 10 Minute Solution: Quick Tummy Toners DVD has five sections: Crunch Free Abs, Yoga Abs, Bikini Belly, Ab & Waist Definer and Sexy, Sporty Abs. Each section was led by Jessica Smith, who I really liked as an instructor. She was encouraging, had a seriously enviable body, and cued the moves really well, offering options to keep them easy or make them a little more challenging. Also, she had a different outfit and hairstyle for each section, which I got a kick out of.

Level of Difficulty
There were some challenging moves, for sure, but not tons of them. I definitely think a beginner could handle a majority of the moves with no problem.

Whether you're flying south for Spring Break or just determined to battle the bulge before the heavy winter sweaters come off, tackling the extra weight around your waist should start now.

Don't worry, endless crunches aren't the answer. Though ab and core exercises certainly will tone tummy muscles buried deep under that layer of fat, there are smarter ways that will help you reach your goal by beach time -- like one of these four simple steps to a slimmer waist.

Those steps: adding intervals training to your workout to burn fat, eating five to six small meals a day and cutting out alcohol (hey, it worked for Nick Carter). Finally, you just need to relax. Holding in that tummy might make it seem flatter, but it makes belly breathing harder, which can wear you out.

Finally, when you are ready to tone, try this killer ab workout from Fitz.

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When you think of guys with hot beach bodies, Jack Black doesn't spring to mind. Matthew McConaughey with his beachy hair and fit body? Yes. Mario Lopez and his perfect abs? Sure. But Jack Black?

Jack Black recently vacationed in Mexico and spent some time paddling a surf board (with limited success) and relaxing on the shore. While his beach-ball-like belly is far from fit, there's something undeniably likable and sexy about his confidence, ease and so-what-if-I-don't-look-perfect, I'm-having-fun-anyway attitude.

Even though he admits to eating two breakfasts, we know Jack Black is trying to get fit. I hope he keeps at it. There's nothing sexier than a sense of humor and he's got that in spades. Pair it with a fit and healthy body, and there would be no stopping him.

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Welcome to Walking the Walk, a feature that takes a deeper look at commonly shared diet and fitness advice. Every other week, I'll choose one piece of advice and practice it for seven days. Then I'll report back on what I discovered about making it work in real life and how it affected my own personal fitness -- and how it ultimately can affect your own efforts.

For the first time ever, I can proudly say I didn't pack on weight over the holiday season. In fact, I've managed to lose about eight pounds since Thanksgiving. I owe it, mostly, to my ban on sugar and chocolate.

Still, I have a lot of work to do. Take, for instance, my abs. They are very sad abs, abs that must be stuffed into too tight undergarments to look good in holiday wear. They're just crying for attention.

We all know that spot training alone doesn't work. After all, you could have the most gorgeous set of six-pack abs in the universe, but if they're covered with a thick layer of flab, who's going to notice? True spot reduction comes from a healthy diet, aerobic exercise and strength training.

That said, I'd really, really like to squeeze into something nice and a little smaller on Christmas. But that's just over a week away, so I'm going to work these abs like crazy every day as an experiment and see what happens. If it works ... hurray! If not, well, a lesson learned for all of us.

Have you given your stomach 20 minutes after eating to realize it's full and doesn't need one more bite? I mean, have you really given it 20 minutes? I know I've claimed to have tried this slimming technique but really, I never gave it an honest go. Until recently.

It all started one night during dinner when I really wanted seconds but was too lazy to get up and serve myself. So I sat. And 20 minutes ticked by. And then something happened: My tummy felt full. Like, really full. Like, another bite really would not have fit in there. Ah-a, I realized. It does work.

It takes the stomach about 20 minutes to produce the hormones that tell your brain that you are full. The whole process doesn't start until your stomach begins to stretch. If you eat more before this happens, that stuffed feeling sets in. I hate that, don't you? If so, give it 20. Really give it 20.

Sit-ups may seem old school. But, when done correctly, they're effective and that's why they've stood the test of time. Late-night infomercials and different workout programs have tried to improve upon the basic sit-up for years. But you don't need any $19.99, plus shipping and handling, tool to get the job done.

Safe and effective sit ups are as simple as ABC ... and D. (Though that darn 'D' makes the whole shtick a lot less catchy.)

• A is for Alignment. Lie on your back with your knees bent. Keep your feet flat on the floor and don't hook them under your couch or anything else. Position the small of your back flat on the floor. With your hands resting lightly on your temples (not behind your head -- pulling can injure you), lift your head, neck and shoulders off the ground.
  
• B is for Body control. When lifting up, make sure your abs are doing the work. Go slowly. Remember to breathe while doing the sit-up.
  
• C is for Consistency. Don't expect a few sit-ups once a month to do the trick. Try doing sit-ups every other day, and remember that quality is better than quantity -- 10-20 with proper form are better (and safer!) than many sloppy ones.
  
• D is for Develop all the abdominal muscles. Traditional sit-ups don't target the lower abdominal muscles and you don't want them to feel left out, do you? Try lying on your back with your knees bent, then bring one knee toward your chest and hold for a few seconds. Bring the other leg up and then slowly lower the first leg, then the second. Repeat on both sides.
  

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It's just a matter of fact that the pages of our magazines are filled with retouched photos of celebrities and models. Too bad, really. Even if we logically know that Jessica Alba's impossibly skinny waist is a result of Photoshop magic, it makes it difficult to look at pictures of ourselves and not wish for something a little different. So it made me wonder ... if you could have any body part airbrushed in your photos, what would it be? Here's how you responded:

• Removing a double chin is what 2.5 percent of you wished for.
• A smaller butt got 12.5 percent of your vote.
• Thinner thighs were on 25 percent of your wish lists.
• A better stomach is what a whopping 47.5 percent of you would like.
• And 12.5% of you like yourself just the way you are.

I understand the wish for improved features. If the gorgeous Jessica Alba can be improved, I guess we all have room for improvement. But I can't help but wish that more that 12.5 percent had voted for not being retouched at all.

I know he's been around for centuries and does the whole giving-gifts-to-kids thing, but Santa needs to seriously size up the situation going on around his middle. That belly fat may be his trademark, but his BMI is putting him at serious risk for future health issues.

The average non-magical human, on the other hand, doesn't have to worry about filling out a big red suit every December. Without further ado or excuses, here are five fit gifts that -- in addition to a good cardio program, of course -- will help trim that tummy in no time. Give them to friends, or gift yourself a six-pack in 2009.

When it comes to strength training, I tend to make my moves relatively slow, controlled, and deliberate. But according to a post on Women's Health, there can be benefits to adding a little speed when you're doing crunches.

A recent study on the subject was published in The Journal of Strength and Conditioning Research. The lead researcher of the study says that fast crunches -- where the up and down movement is completed in one second -- make your external obliques do some of the work.

If you want to try some fast crunches, think of it like interval training for your core. Do your regular ab workout -- at a regular speed -- and add a few fast crunches for good measure.

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It's common knowledge that being overweight can negatively impact your health. But belly fat poses risks above and beyond other types of fat.

Belly fat, otherwise known as visceral fat, is associated with inflammation, which can lead to other health problems. It's linked to increased risk of heart problems, Type II diabetes, and other conditions. Now, researchers are saying that people with large amounts of visceral fat are at an increased risk of premature death, even if their BMI falls into a healthy range.

While you can't spot reduce and target only your belly for weight loss, there is some good news. Visceral fat is more metabolically active than subcutaneous fat so you may lose weight in your belly more quickly than in other areas. Just eat a healthful diet with plenty of whole grain, fruits, and vegetables. Also,be sure to exercise consistently, incorporating both cardio and strength training into your routine.

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