How Can I Get a Flat Stomach?
Any trainer that’s been out there long enough they will tell you that it is a combination between good nutrition, low intensity aerobic work and the correct abdominal exercise routine.
With an increase in age our metabolic rate starts to slow down and we have to work much harder to burn calories. Knowing what to eat and what not to will most definitely contribute to your abdominal workout and allow you to see results much quicker.
The aim of abdominal exercises should be to target all four abdominal muscles. This can only be achieved with the correct speed and degree of movement, direction of movement and leg positioning.
Clients often want to know what the most effective exercise for the stomach is. Many studies have been done using EMG`s (electro myograms) to measure the electrical activity in the muscle during various abdominal exercises. The findings were interesting and showed that some exercises indeed more effective than others.
A recent study showed that the abdominal cycle was rated as the most effective stomach exercise followed by the captain`s chair. Studies showed that maximum rectus abdominus and oblique contraction and minimum hip flexor contraction during a crunch was achieved with the knees bent and heels as close to the torso as possible.
Trainers often distinguish between lower and upper abdominals. It is important to note that it is still the same muscle and that the all or none principle applies here. It is not possible to recruit one motor unit of a muscle fiber more than another of the same muscle fiber. If you recruit the upper fibers you will recruit the lower fibers. Some abdominal exercises might be felt more in the lower region than the upper.
Why? The rectus abdominus has both the capability to recruit from the top down as in crunch or from the bottom up as in leg raises. The whole muscle is still contracting. Feeling it more in one area is most likely due to the torque. Strengthening the transverse abdominal (TA) is even more important than the superficial abdominal muscles. If the foundation is weak the whole structure is likely to collapse.
The function of the TA is similar to a corset. It surrounds the spinal cord and provides lumbar stability. To develop a flat stomach, one needs a strong core as abdominal training can put a lot of strain on the back. To get that perfect flat stomach takes a lot of planning, discipline and sweat. But as always, some of the most desired things in life come with a price.
If you have any questions regarding abdominal training, what you should and shouldn’t do or if you experience any discomfort during your abdominal workout feel free to talk to me or any of the other invigorate team members. - Gerhard