#3 Exercise
Hello Dear One!
If you’ve ever salivated over someone’s flat, or washboard, abs – this might be a useful breakdown of items to check off the list if you’d like to have more of that for yourself.
#3 Exercise
Ok! So, yesterday we talked about why to NOT work the abs if greater visibility is what you desire (as you need to lose fat FIRST), but if you have gotten to the place of less insulation and wish for more definition and STRENGTH – please proceed.
In so many areas HOW you do something is often more important that WHAT.
So depending on what your objective (and esthetic!!) is, these few considerations might offer some useful guidance to attain an outcome that suits.
The most basic and fundamental abdominal muscle to exercise is your transverse abdominis.
It is the muscle that is your, “core“, as it’s the deepest of the group and the only one that goes all the way around your midsection.
This muscle tends to be underdeveloped and weaker as a result, enabling it to be overpowered if other muscles are involved in a movement.
To activate it, think about pulling in your stomach (above your pubic bone and below your belly button) towards your spine and holding it for a few seconds. You’ll know when you’ve got it if you feel a little sensation in your lower back (NOT pain) when doing that action.
This exercise can be done ANYWHERE and at anytime (driving, in line at the market…), and SHOULD be done in almost any move/exercise that involves needing to brace the lower back, to take stress off the hip flexors if lifting legs excessively (ie running+), and in any ABDOMINAL exercise.
Additionally I’m a major fan of primarily working mostly this muscle as it creates a very flat abdomen with no additional bulk, HOWEVER – it will not create as much strength for additional challenge.
If you’d like to keep the added bulk of building a muscle to a minimum, but wish to add a little more in the strength department – do more ab exercises with bodyweight only.
Lifting and lowering your knees/legs in a variety of positions, crunches that aim to lift the chest (vs wrench the head towards the knees), planks, bringing the hands to the toes/knees while aiming to lift the shoulders off the floor.
Pilates mat work is a really good guide in this category, as they also really emphasize keeping the transverse abdominis pinned to the spine.
And lastly, if you’d like to create as much strength as possible, and you are totally fine (or even interested in) more of a 6 pack that sticks out a bit from your belly – then the more resistance the better.
That could look like hanging and lifting more of you up while using your abs, or adding weight with dumb bells or machines to challenge your abs as much as possible.
The truth is strength keeps us safe, and the stronger we are the more we’re able to do.
HOWEVER if you both don’t desire/require what a particular physique affords you to be able to do AND/OR you don’t love what that shape looks like – don’t do it!
I am personally always riding the line of desired function AND form, and I encourage you to get clear on what does what, know what you want, and do the same.
So that’s it!
Recapping, 3 Parts to a More Toned Tummy.
1) Abs are made in the Kitchen
– kind of, but calories and insulin sensitivity count most
2) Fat Matters
– if you want less flesh on your belly expending more calories per workout session will aid in that vs mostly doing ab exercises
3) Exercise
– when there IS less fat on top of your midsection, then is the time to give it more attention if the desire for flatness (pulling in core), more strength (bodyweight exercises), or MUCH strength and high octane definition (more resistance and weights).
And if you need more guidance in the realm of training, this series of discounted coaching programs might be of interest to peruse.
OR if a plan and direction around weight loss is in order please check out Fat Burning Mastery.
OH! We didn’t talk spot reduction! Guess we need one more day!
Look forward to the BONUS of Abba Dabba Do! Tomorrow! Just for you!
To getting you clearer on how the body works, & how to make it work for you.
xox, M