4 Best ways to get a flat stomach.

There is nothing worse then trying on your favorite outfit or putting on a new blouse, feeling excited to wear it than looking in the mirror, and noticing your stomach looking bloated.

Ugh, how annoying right?

You’re doing your crunches, and eating healthy yet it feel like your stomach just isn’t that flat.

Let me let you in on a little secret… I see many women, and even men train their abs often, but they’re not training them properly.

There are strategic ways to workout your abs, and once you learn them you’re sure to get a flatter tummy. 

Through my years of personal training, and in training my own body I learned these strategic tips, and tricks that will help flatten your stomach correctly.

Let’s dive in to the best ways to get a flat stomach.

 

 

1. Quality Over Quantity 

 

Going through the motion of each exercise quickly, doesn’t benefit you much.

It’s not about the quantity of reps you do, it’s about the quality of each rep. Focusing on quantity when working out is like running on ice, you’re moving quickly without actually getting anywhere.

Taking time to ensure your form is correct, and that you’re truly contracting those muscles is what matters.

As you move slowly and, contract (squeeze) your abdomen through each repetition your then able to engage more muscle fibers, thus strengthening, and flattening your stomach.

A good rule of thumb when working out is to pick a specific tempo. Indicating how many seconds you want in each phase of the exercise.

They’re 3 phases to each exercise movement:

1. Concentric – When the tension in muscle increases, and muscle fibers shorten.
2. Isometric Contraction – Pausing or holding of muscle “contraction”.
3. Eccentric – Lengthening the muscle fibers, also known as “negatives”.

I recommend starting at a 3-2-3 Tempo, and adjusting as needed. For example in a Sit-up, lifting up for 3 seconds, pausing “contracting” at the top for 2 seconds, then coming back down slowly for 3 seconds.

Slowing your tempo will help ensure quality over quantity.

 

 

 

2. Complex to Simple

In order to optimize your ab workouts start with the most complex (harder) exercises first than work your way to the simple (easier) exercises last.

What are complex, and what are simple ab exercises?

COMPLEX exercises incorporate multiple muscle group at a time. (example: Leg raises) Whereas SIMPLE exercise incorporate fewer or one muscle(s) at a time. (example: Crunch)

Complex movements utilize more energy, so starting with these exercises first when we have the most energy is essential.

Example AB Workout:

1. Leg Raises
2. Bicycle
3. Crunches

 

 

 

3. Breathe Properly

Breathing properly is essentially one of the most important aspects of training your abdomen, yet it’s the one that most of us forget about.

Breathing correctly during your ab exercises can make or break the appearance of your abs. Exhaling, and inhaling at the correct time can help train the inner abdomen walls to strengthen, pulling in your tummy.

When to breathe?

• Exhale as you are shortening, engaging, and contracting your muscles. For instance, exhale as you crunch up.
• Contract, and take a slight pause, then as you begin to relax Inhale as you lower yourself down.

 

How to breathe?

• As you exhale through your mouth, draw in your belly button to your spine. Your stomach should appear flatter as you do this.
• As you inhale, breathe in through your nose if you can.

 

Practice this breathing technique a few times prior to exercising as this does take time, and concentration, so don’t be hard on yourself if you don’t get it right the first couple of times.

Overall correct breathing techniques will really transform your abs, and you will feel like you’re getting more out of your workouts.

 

 

4. Posture

Better posture strengthens your abs, while having strong abs improves your posture. They both work together.

Something as simple as standing up straight can help make your abs more defined, and your stomach appear flatter.

As we roll our shoulders back, and stand up straight we elongate the muscles, and the skin in the abdomen allowing our midsection to then look smaller.

The opposite is then true if we slouch over.

So stand tall, head high, and shoulders back like your working the runway sister!

 

 

 

 

P.S If you found this article helpful or can help another woman in any way please share, and comment below what you loved most!

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With LOVE & LIGHT,