How to Get a Flat, Lean Stomach That Exudes Fitness and Sex Appeal
Copyright (c) 2011 Justin Yule Enterprises, LLC
Tighter Tummy...Six-Pack Abs...Stronger Core...Slimmer Waistline...Flatter Belly...
Whatever lingo you prefer, we all want the same thing…a flat, lean stomach that exudes fitness and sex appeal. Fair enough?
Now that we agree on what we want, let's talk about how we're going to get it, because traditional exercise models aren't getting the job done…
First of all, we need to get a better understanding of our midsection because it's not just the abdominals (abs) as you might think of them. In fact, there are about 30 different muscles that make up the "core" and an effective program must address them all, and then some.The core muscles include the following major muscles groups:
Rectus Abdominis
Running along the front of the abdomen, these are the muscles that get all the attention as the six or even eight-pack.
Transverse Abdominis (TVA)
The deepest of the abdominal muscles and perhaps one of the most important as it acts like a natural "belt" that wraps around your waist for protection and stability. It also "holds everything in" thus slimming your waistline when it's tight.
External Obliques
These "love handle" muscles are on the side and front of the abdomen, and wrap around your waist.
Internal Obliques
These deeper core muscles lie under the external obliques. The fibers of the internal obliques run in the opposite direction as the external obliques.
Multifidus Muscle
A thin, yet stiff, core muscle deep in the spine. It's critical for vertebral joint stabilization and function, and helps reduces joint degeneration.
Erector Spinae
The often neglected core muscles of the back side of the body, the erector spinae run from your next to your lower back.
Of course, if we want to take a COMPLETE approach to proper core training and development, not to mention melting off all the unwanted fat that's hiding the core muscles, we also need to incorporate the major muscles above and below the "core" - most notably the muscles of the hip and shoulder joints. Therefore, a true ABS program would actually focus on training the Abdominals, Butt and Shoulders…
Now, let's address the make-up of an ideal ABS training program…
Traditionally, when folks think of abdominal training they think of doing endless sets crunches. While crunches will strengthen many of your abdominal muscles they do more to hurt the core than help. You see, crunches focus on flexion of the abdominals when in fact we should instead be focusing on anti-flexion…
In today's society, we spend an inordinate amount of time sitting, usually with poor posture working at a computer or driving a car. Our spines are constantly in a flexed position. Do we really need to work this even more during our workouts?
The obvious answer is "NO!" Our training should focus on anti-flexion, along with anti-lateral flexion, and anti-rotation. You see, the core is actually designed to STABILIZE our trunk and protect our spine. Therefore, we should train it accordingly.
A sample exercise selection to train core stability would look like this:
Exercise 1: Front Pillar Variation
Exercise 2: Side Pillar Variation
Exercise 3: Back Pillar Variation
Exercise 4: Psoas Hold Variation
Exercise 5: Split Squat Hold Variation
Each of these exercises is designed to "tighten" the core by activating its major muscle groups. When they're "turned on" they "cinch" the waistline and better stabilize the trunk and protect the spine.
Of course, if we want that sexy stomach we also need to shed the layer of fat that's covering it up. That's where metabolic interval training comes into play.
Metabolic strength training circuits have been clinically proven over and over again to be the very best method for boosting metabolism for extended periods of time (36+ hours) and burning excess body fat.
There are numerous types of intervals we can incorporate, and the best one is usually the one that you haven't done in a while. Whichever format you choose (supersets, trisets, circuits) be sure to include exercises that stabilize the core while actively training the muscles of the hips and shoulders.
By the way, one of my favorite ways to do this is with unilateral exercises. Here's an example routine:
Perform each exercise for 45 seconds followed by a 15-second rest and transition in the following 5-exercise circuit. Switch sides each cycle.
Perform 2 cycles on each side, 4 total cycles, for a 20-minute workout.
Exercise 1: Single-leg Medicine Ball Reach
Exercise 2: 1-arm Overhead Kettlebell or Dumbbell Press
Exercise 3: Split Squat with Band Hold (lateral attachment)
Exercise 4: 1-arm Band Rows
Exercise 5: Gladiator Press
Finally, if you've got a little extra time, you can perform a high-intensity finisher such as a classic 4-minute Tabata routine (10:20, 15:15, 20:10) using a total body exercise like kettlebell swings to send your metabolism through the stratosphere!
Give this workout a try. I guarantee you'll love the results…
Tighter Tummy...Six-Pack Abs...Stronger Core...Slimmer Waistline...Flatter Belly...
Whatever lingo you prefer, we all want the same thing…a flat, lean stomach that exudes fitness and sex appeal. Fair enough?
Now that we agree on what we want, let's talk about how we're going to get it, because traditional exercise models aren't getting the job done…
First of all, we need to get a better understanding of our midsection because it's not just the abdominals (abs) as you might think of them. In fact, there are about 30 different muscles that make up the "core" and an effective program must address them all, and then some.The core muscles include the following major muscles groups:
Rectus Abdominis
Running along the front of the abdomen, these are the muscles that get all the attention as the six or even eight-pack.
Transverse Abdominis (TVA)
The deepest of the abdominal muscles and perhaps one of the most important as it acts like a natural "belt" that wraps around your waist for protection and stability. It also "holds everything in" thus slimming your waistline when it's tight.
External Obliques
These "love handle" muscles are on the side and front of the abdomen, and wrap around your waist.
Internal Obliques
These deeper core muscles lie under the external obliques. The fibers of the internal obliques run in the opposite direction as the external obliques.
Multifidus Muscle
A thin, yet stiff, core muscle deep in the spine. It's critical for vertebral joint stabilization and function, and helps reduces joint degeneration.
Erector Spinae
The often neglected core muscles of the back side of the body, the erector spinae run from your next to your lower back.
Of course, if we want to take a COMPLETE approach to proper core training and development, not to mention melting off all the unwanted fat that's hiding the core muscles, we also need to incorporate the major muscles above and below the "core" - most notably the muscles of the hip and shoulder joints. Therefore, a true ABS program would actually focus on training the Abdominals, Butt and Shoulders…
Now, let's address the make-up of an ideal ABS training program…
Traditionally, when folks think of abdominal training they think of doing endless sets crunches. While crunches will strengthen many of your abdominal muscles they do more to hurt the core than help. You see, crunches focus on flexion of the abdominals when in fact we should instead be focusing on anti-flexion…
In today's society, we spend an inordinate amount of time sitting, usually with poor posture working at a computer or driving a car. Our spines are constantly in a flexed position. Do we really need to work this even more during our workouts?
The obvious answer is "NO!" Our training should focus on anti-flexion, along with anti-lateral flexion, and anti-rotation. You see, the core is actually designed to STABILIZE our trunk and protect our spine. Therefore, we should train it accordingly.
A sample exercise selection to train core stability would look like this:
Exercise 1: Front Pillar Variation
Exercise 2: Side Pillar Variation
Exercise 3: Back Pillar Variation
Exercise 4: Psoas Hold Variation
Exercise 5: Split Squat Hold Variation
Each of these exercises is designed to "tighten" the core by activating its major muscle groups. When they're "turned on" they "cinch" the waistline and better stabilize the trunk and protect the spine.
Of course, if we want that sexy stomach we also need to shed the layer of fat that's covering it up. That's where metabolic interval training comes into play.
Metabolic strength training circuits have been clinically proven over and over again to be the very best method for boosting metabolism for extended periods of time (36+ hours) and burning excess body fat.
There are numerous types of intervals we can incorporate, and the best one is usually the one that you haven't done in a while. Whichever format you choose (supersets, trisets, circuits) be sure to include exercises that stabilize the core while actively training the muscles of the hips and shoulders.
By the way, one of my favorite ways to do this is with unilateral exercises. Here's an example routine:
Perform each exercise for 45 seconds followed by a 15-second rest and transition in the following 5-exercise circuit. Switch sides each cycle.
Perform 2 cycles on each side, 4 total cycles, for a 20-minute workout.
Exercise 1: Single-leg Medicine Ball Reach
Exercise 2: 1-arm Overhead Kettlebell or Dumbbell Press
Exercise 3: Split Squat with Band Hold (lateral attachment)
Exercise 4: 1-arm Band Rows
Exercise 5: Gladiator Press
Finally, if you've got a little extra time, you can perform a high-intensity finisher such as a classic 4-minute Tabata routine (10:20, 15:15, 20:10) using a total body exercise like kettlebell swings to send your metabolism through the stratosphere!
Give this workout a try. I guarantee you'll love the results…
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