Here are some rare fat stomach to flat stomach tips you may not be aware of:
There are 4 abdominal muscles: the Transverse Abdominis, the Rectus Abdominus and the Internal & External Obliques. These tips will help you turn your fat stomach to flat stomach!
RELATED: RECOMMENDED PLANS FOR YOU
The Transverse Abdominus is activated by pulling your belly button in towards your spine and helps support your spine. This is a deep muscle and should be contracted during every exercise you perform to avoid any back problems.
The Rectus Abdominus is the most visible muscle covering the front of your waist and is usually considered your “six pack” when it is developed and highly defined with low body fat. It is activated by flexing your spine and torso forward and is naturally concave, which means it sticks out without the Oblique muscles pulling it in from the side.
Internal & External Obliques
The Internal & External Obliques are the final two muscles and are worked with twisting movements and lateral movements. Strengthening these muscles is the most important thing for pulling the Rectus in and giving you a flat looking appearance with your stomach.
The following are some great abdominal exercises that focus on the Obliques but work all of the abdominal muscles:
|REVERSE TRUNK TWISTS||Lying on your back, extend your legs up in the air so there is a 90º degree angle at your hip. Keeping the legs slightly bent and the lower back pressed against the floor slowly lower your leg to the right as far as you can without letting you’re your back and shoulders lift off the floor. Return to the starting position and repeat on the other side.||Obliques||Rectus Abdominis|
|KNEE TUCKS||In a push-up position with your legs on a stability ball, let your hips lift up and pull your knees into the chest as far as possible while the ball rolls forward. Keep the abdominals pulled in tight. Return to a straight leg position. Progress to just having the toes on the ball.||Rectus abdominus, Hip flexors, Abductors, Adductors, Spinal Erectors||Chest, Shoulder girdle, Triceps|
|SKIERS||In a push-up position with your knees on a stability ball, rotate your knees to the right as far as possible keeping the hips bent at 90○. Keep the abdominals pulled in tight. Rotate in the other direction.||Rectus abdominus, Obliques, Hip flexors, Abductors, Adductors, Spinal Erectors||Chest, Shoulder girdle, Triceps|
|SIDE BRIDGES w/ HIP LIFT||Start on your left side with your upper body resting on your elbows and your legs crossed so your feet are about 12” apart on the floor. Lift your hips and torso off of the floor so your torso and hips are in a straight line. Lower your hips back down towards the floor as far as possible and lift the back up so your body is in a straight line for correct number of repetitions. Build up to working from your elbows and toes, then hands and toes, then adding a ball.||Obliques, Abdominals||Hip, leg, and upper body musculature|
|TWISTING CRUNCHES||Lying with your thighs perpendicular to the floor, keep your lower back pressed against the floor. Curl your shoulders off the floor as far as possible without letting your lower back leave the floor. Curl your right shoulder towards your left knee and vice versa.||Obliques.||Rectus Abdominis.|
Perform them as a circuit going from one exercise to another without any rest. Begin with 1 circuit of 25 repetitions on each exercise and build up to 3 circuits.
Cardiovascular activity and proper nutrition are also keys to lowering your body fat allowing you to show off that “six pack” and flat stomach. Some tips to consider:
– Utilize interval training where you alternate bursts of all-out effort for 30 seconds with a slower pace for 1 minute to recover. This technique will allow you to burn more calories for a given period of time and thus lose more fat.
-With your nutrition, try to cut your calories by 500 per day and eat small meals 5-6 times per day.
These exercises and tips should help you convert any stomach to a flat, six-pack stomach. Please feel free to contact me with any questions and visit www.destinymgmt.com for more tips and exercises.