Core Strength Training for a Flat Stomach
A flat stomach is the envy of most men and women who yearn for their own beautiful abs. If you find yourself slaving away at the gym with little results to show for it, it may be time to change up your core strength training routine. The core consists of the abdominal muscles as well as the back, hip flexors and glutes. All of these muscles work together to stabilize the body for everyday, functional tasks and athletic pursuits. Start training your core to achieve a flat stomach that will have you looking great for swimsuit season.
Core strength training differs from regular strength training in that it works the entire body. Unlike hitting the gym for a set of bicep curls and back rows, core training may use several muscles simultaneously such as the abdominals, back, hips, arms and chest. This helps you to achieve a flat stomach because you are constantly engaging and contracting the abdominal region during exercises involving pushing, pulling, twisting, chopping, jumping or holding motions. Train your core at least two to three times per week or every second day to achieve a flat stomach. Lori Incledon, author of Strength Training For Women, recommends giving yourself 48 hours between exercises to allow full recovery if you have worked them to fatigue. This decreases the risk of injury or inability to complete effective core exercises.
Pilates is a total body conditioning exercise that strengthens and stretches muscles while activating the core. Pilates aids in achieving the flat-stomach effect by targeting the deep transversus abdominus muscles that wrap around the midsection like a corset. According to IDEA Health & Fitness Association, certain Pilates moves are better able to activate the deep abdominal muscles than standard tummy crunches. Pilates exercises that develop the core include leg raises in which you control leg movements with the abdominal muscles engaged; bridging which engages the abdominals and gluteals as you push your hips up into the air; and plank poses which engages the abdominals, hip flexors, gluteals, back and shoulder muscles while in a pushup position.
You don't need a gym to squeeze in a core workout. An effective belly-flattening routine can be accomplished at home with little equipment. Try doing a circuit of eight to 10 back-to-back exercises followed by a rest period before repeating the circuit two to three times. Core exercises can include planks, crunches, leg raises, shadow-boxing and yoga moves such as boat pose.
Prior to starting any new exercise program, consult with a health professional. Although core strengthening has several health benefits, including the alleviation of low back pain and improved posture, you may be susceptible to injury if you are in poor shape, ill or have had previous back issues. Also consider consulting with a fitness trainer prior to starting a program to learn correct technique and form to ensure you get a flat belly safely.