It’s all about technique...exercise
The secret to getting flat abs is to do the exercises correctly. That means that the abdominals have to be very pulled in. They cannot be allowed to bunch up and poof forward. When that happens, the rectus abdominis, the outermost muscle of the abdominal muscles, is getting shorter and bunching up. This might make that muscle stronger, but it will not result in balanced development, core strength, or a flat stomach (crunchers take note!). The flat abs come from the deep scoop of the abdominals, balanced by the length and breadth of the spine. strengthens your ab and core improves your flexibility and lengthens your midsection giving it a leaner, toner look without added bulk.
Pulse your arms up and down at your side energetically keeping time to the 5-count breath in and the5-count breath out. Keep your head and torso still and unmoving as you pulse your arms like pressing the pile of sand on either side of your hips. Keep flattening the abdominals. Do 100 pulses.
Lie on your back with knees bent, feet on the floor and arms long and just above your abdominal floor. Your head and shoulders can be lifted or down. (See above in the pink font for the movement.)
Lie on your back with feet off the floor and knees bent at a 90-degree angle. Keep your arms long and just above your abdominal floor, your head and shoulders should be curled off the floor using your abdominal muscles to support the head. Feel a fold just under the chest and flatten the tummy. Make sure to keep the spine in a flat or neutral position, keeping the mid-ribcage or shoulder blades connected to your mat.
Lying on your back with both legs extended out somewhere between a 90-degree and a 45-degree angle to the floor. Caution: The farther you lower your legs the harder your abs have to work to keep the spine in neutral, meaning the ribs do not pull off the mat or you will have a pain in the back! If you feel a pull in your back and cannot keep your ribs connected to your mat then raise your legs higher to the sky until you feel your tummy flatten and your back stable. (See above in highlighted area for the movement.)
Lift your shoulders and head to the ceiling with your chin pointing towards the ceiling and not tucking your chin to your chest. Make sure not to pull with your hands. Hold for 2 to 3 seconds and then slowly return to the beginning position. Do 15-20 reps.
Lie on your back feet on the floor and arms crossed in front of your chest. Movement: (See above in the pink font for the movement.) Hold for one second and then slowly return to the beginning position. Do 10-15 reps.
Lie on your back with feet off the floor and knees bent at a 90-degree angle. Place your arms behind your head with your fingers behind your ears.
(Same as Intermediate.) Movement: (See above in the pink font for the movement.) Hold for one second and then slowly return to the beginning position. Do 20-25 reps.
Written By: Katherine Galez Aguirre, Publisher & Editor-N-Cheif of FitnessX Magazine
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