It is a common misconception by people seeking to change their physique that a toned, flatter stomach is going to cost them a lot. They may well gave a goal - a very specific aim - but be put off from achieving this because of these concerns. But the path to a more shapely, flatter stomach does not need to be littered with expensive equipment, costly gym memberships and hundreds of hours of dedicated time.

While making use of a gym certainly does help many people it is not the case that there are no other alternatives. Some individuals would prefer to train alone, un watched and unsupervised. While you need to make sure that what you do is safe and meaningful there is absolutely nothing wrong with that. A gym in fact may hinder your progress if you become self-conscious as a result.

Regardless of the equipment at hand, attending a gym will not guarantee results. For many, the equipment is a distraction. Instead, there are many places where you can find free advice and information on achieving a flatter more attractive stomach without a huge financial outlay. Among some of the more common sources of information are libraries, book stores and increasingly the internet.

You can find numerous free of charge illustrated, step-by-step guides on undertaking health and fitness routines including stomach exercises. There are videos for streaming or purchase from a range of sources for all sorts of different levels. Increasingly libraries have video resources for loan and by piecing the various elements together you can devise a strong, useful program that suits your needs and meets your budget.

Even without doing a lot of research there are some exercises that most people will be aware of. The most common of these is the crunch. This is a basic exercise designed to work the stomach muscles and flatten and tone the stomach muscles. There are variations in how you might implement these (and a lot of resources to show this also), but it is a simple exercise, requiring no equipment which can be very effective.

So how much money a person spends does not necessarily equate to the level of improvement a person will receive. It is of course possible that if you do invest a lot of money you may find that you are more motivated, but there's no guarantee that this is the case. But even if you do not invest a lot on gym memberships or equipment there is no reason to believe that a flat stomach is unachievable.

Exercise is not about the money you spend. So don't believe the hype. You can achieve a honed, toned body without huge financial outlay. You need dedication and a moderate investment of time. Your diet needs to be balanced and healthy. So achieving a flat stomach is within everyone's reach. It's easier than you might think.

How to target your stomach with yoga

Yoga is an excellent component of any health and fitness routine. It helps to reduce stress, aid mobility and exercise all parts of the body. And, you can use yoga in such a way as to target certain parts of the body including your stomach. There are numerous yoga positions which can be used to exercise your stomach muscles. Called Asanas, these exercises come in varying degrees of difficulty.

It is important to assess your skill and fitness levels and chose Asanas which you are comfortable with. Start with one which seems easy and work up to the more complex over a period of time. Do not be led to take on more than you are comfortable with. Be sure to seek medical advice before undertaking any new course of exercise and make sure that you warm up to avoid injury. Some of the Asanas to improve stomach tone;

1. Pavan-Muktasan - First lie on your back ideally on a yoga mat or towel to protect your spine. When first starting yoga, this exercise can be completed one leg at a time. Bend your knees to your chest so your thighs touch your abdomen. Hug your knees, using one hand to hold the other. Lift your head so that your nose touches your knees then take a deep breath and hold this for thirty seconds. Release your legs and slowly lower to the starting position.
2. Bhujangasan - For this exercise, lie on the floor and roll onto your stomach. Place your hands under each shoulder as if to do a push up. Using only your back muscles, lift your upper torso from the ground so that your head becomes upright. You need the muscles from your back to do all the work so do not help with your hands. Although predominantly making use of your back muscles, this asana will help with developing better muscle tone in your stomach.
3. The Bow - This is a more advanced asana. The stomach exercise is similar in many ways to the Bhujangasan asana, but is more difficult. It starts from the same basic position - flat on your stomach - but now you also curl your legs upwards in addition to lifting your upper body. In a perfect example the soles of your feet come toward the back of your head forming a circle. Once you can, grab your ankles, pull with your hands, push using your legs till only your stomach touches the floor. Hold this for at least thirty seconds before releasing and returning to the starting position.
4. Paad-Pashchimottanasan - This asana is also more advanced. Start lying on your back, relaxed with your legs straight, arms extended over your head. Point your palms to the ceiling. Using only your stomach muscles sit up, keeping your back straight and hands overhead. Your legs stay fixed to the floor throughout. Lean forward so your head is between your arms and grab your toes with both hands. Hold for 2 minutes before releasing and slowly returning to your starting position using your stomach muscles to lower yourself to the floor.

Yoga like every other form of exercise or wellness routine will be more effective when combined with a balanced diet and healthy lifestyle.

Excerpted from the book How To Burn Calories And Stay Fit … Forever by Wings Of Success.

This excerpt has been edited and condensed for clarity.

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