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Archive for the ‘Flat Stomach Exercise’ Category
Yesterday we went over abdominal exercises which included reverse curls with jackknife crunches. The flat stomach exercise today also works the lower abdominals, because the legs are involved. Whenever you involve the legs for a flat stomach exercise, it is imperative to keep the low back into the mat. As soon as the back lifts off the floor and arches, you release the abs and engage the hip flexors, therefore not working the abs.
- Start this ab exercise with knees bent and feet off the floor (also referred to as ‘table top’).
- Cross one leg over the other knee (as if you were going to do a crossover crunch).
- The low back is imprinted into the mat.
- If you have low back issues, place your hands under the butt.
- Lower the crossed legs down trying to touch the toe to the mat. (If you find your back is arching, only lower the legs to the point where the back doesn’t arch.) Then bring the legs back to their starting position.
- To make this more challenging, hands go behind the head, and crunch upper and lower body together.
- Watch how low the legs go without arching.
- Repeat with the other leg crossed over.
- Remember to pull the navel to the spine as you exhale!
I hope this flat stomach exercise helps you to get your abs stronger and more toned.
The secret to a flat stomach is the way in which you perform any flat stomach exercise. I’m talking about using the transverse abdominus, the deep internal muscle fibers that run horizontally across the stomach. The transverse abdominus are the key muscles which holds the stomach in and keeps your stomach flat. Whenever you perform abdominal exercises, focus on the transverse abdominus.
These muscles are worked every time you exhale forcefully when exerting yourself or completing other heavy exercises, like squats, overhead
presses or deadlifts. Pilates is one of the best flat stomach exercises to consciously work the tranverse abdominus. I always say Pilates is working your abs from the inside out. Every time you execute a specific Pilates exercise, focus on the transversus by forcefully exhaling as you contract your abs. Sucking in your gut, while contracting the muscles are the most important things you can do when performing a flat stomach exercise.
It will take some concentration and coordination to activate this action. The more you focus on the transverse abdominus, the tighter the muscles become to help hold in your stomach. Just let me remind you that Pilates is not the only flat stomach exercise you can perform to achieve a flat stomach. It is a good place to start to get the correct breathing connection for any flat stomach exercise you execute.
As I was contemplating today’s blog, I remembered this great flat stomach exercise; leg extension crunches with a stability ball. As with all abdominal exercises you always want to maintain the lower back into the mat. With this is mind, you will to be mindful about how low to extend the legs for this flat stomach exercise.
- Lay supine.
- Extend your legs placing the stability ball on your shins.
- Place hands behind your head, elbows out to the side.
- Exhale as you bend your knees and bring your legs to table top while simultaneously lifting your upper body into a crunch and keeping the ball on your shins.
- Hold that position for 2 seconds.
- Release, lowering upper body and extending the legs.
- Repeat about 10-12 times.
An easier option could be to place your hands under your body to protect the lower back.
This is pretty much an all inclusive flat stomach exercise working the lower and upper portions of your abdominal area. Remember to pull the belly button to your spine when you EXHALE!
