The key to toning your flat stomach as a woman is to have solid core training, full body strength training and healthy eating habits. As a woman, you can have a strong, powerful core with a flat stomach.
Your body’s core consists of the lumbo-pelvic-hip complex, thoracic spine and cervical spine, shoulder girdle and pelvic floor.
Your core is so much more than “six pack” abs! A strong core will maximize your limb strength. Since the core is your body’s center of gravity and all movement begins with the core, it is essential to strengthen and stabilize it. A strong core will allow you to handle heavier loads as your training progresses. You will also lessen your chances of injury.
So, here goes my Top 5 Women’s Flat StomachTips:
Note: Keep in mind, you must burn total body fat with full body strength training. Spot training, by itself, will not work.
1. Strengthen and stabilize your deep core muscles first.
The transversus abdominis, which is the deepest of the abdominal muscles, lies under the obliques and wraps around your spine for protection and stability. Think of the transversus abdominis as “your internal weight belt.” It is recruited when you brace (as if getting ready to take a punch in the gut) your torso during an exercise.
Other deep stabilizing core muscles are the multifidus, internal obliques, lumbar transversospinalis, pelvic floor and diaphragm. Exercises such as planks, side planks, bridges, cobras and supermans strengthen the deep core muscles.
2. Strengthen and stabilize the superficial core muscles.
Superficial core muscles include your “six pack” (rectus abdominis). It also includes the external obliques, erector spinae and quadratus lumborum. Low back pain usually follows when the quadratus lumborum is not activated. The adductor complex, quadriceps, hamstrings and gluteus maximus also support core movements.
3. Strengthen and stabilize your shoulder girdle.
The shoulder girdle supports all core movement. For the shoulder, the important areas are the lumbar spine, cervical spine and the scapulothoracic joint. If these areas are not stable, extra loading and strain is passed on to the shoulder joint.
4. Strengthen and stabilize your hip musculature.
The hips, quadriceps and hamstrings are your “power center.”
5. Do core power training.
Full speed core training should be the last stage of training. It is also the stage most prone to training injuries. This type of training is high-risk, high-reward training. It includes medicine ball exercises, sport specific lunging exercises, jumping exercises and dumbbell exercises.
Your weight training program should include adequate core training exercises at all levels. Go tone your abs!
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