To have flat abs, you need to do more than abs workouts. Your abdominal tone depends on having good posture and correct pelvic alignment. Although doing core workouts help with this, there are a lot of other things you can do that will make a difference. Here are 10 top lifestyle and exercise flat abs tips.
10 top flat abs tips
#1 Be more active
It’s not just abs exercises that will help your ab tone. All activity helps to improve posture and core strength, which are key to having good abdominal tone. Try to increase your daily activity as much as possible – see the links at the bottom for ideas to be more active.
#2 Stretch your hip flexors
The hip flexors are the muscles which join the front of the thigh bone to the pelvis. Tight hip flexors are very common and pull the pelvis into a forward tilt and the low back into an exaggerated arch. To have flat abs, you need your pelvis and spine in the neutral position. Try to stretch your hip flexors at least once a day. Here’s one hip flexor stretch, see the links below for some alternatives:
- Get into the position shown, back knee on the floor, front knee bent and directly over the heel.
- Ease the back leg out behind until you feel the stretch in your hip flexors on that leg.
#3 Cut down on wearing high heels
It’s hard to have correct posture in high heels. This is because they affect spine alignment, as the body tries to compensate for being thrown off-balance by the heels. Heel wearers often bend forward slightly and arch their lower backs. This leads to posture problems that don’t go away when they take their shoes off, including a belly “pooch”.
#4 Use a stability ball
The stability ball (also known as a Swiss ball) is an excellent piece of equipment for improving posture and strengthening the core muscles. There is a wide range of exercises you can use it for. Some of them require good core strength and balance, however many are suitable for beginners.
You don’t need to exercise with the ball to benefit though. Even just sitting on it will help to improve core strength. Because the ball is inherently unstable, your core muscles have to work all the time to stop you from falling off. Sitting on the ball at your desk or to watch TV will help to improve your core without any noticeable effort. Stability balls come in different sizes and it’s important to choose the correct size for your height.
For a stability ball workout challenge, see the links below.
#5 Do ab hollowing
Abdominal hollowing is just sucking the abdominal muscles in – pulling the belly button towards the spine. This strengthens the deep abdominal muscles that pull the abdominal area flat. You can do it in any position – standing, sitting, lying, kneeling. However, doing it in the all-4s kneeling position is good because this makes the ab muscles work directly against gravity. Hold the position for about 5 seconds, then release and repeat 5-10 times each day.
#6 Make sure you maintain neutral pelvis when doing abs exercises
If you’re doing an abs workout, to make sure you’re training the right muscles and not putting strain on your back, you need to keep your pelvis in the neutral position. Follow the steps below to find neutral pelvis, then make sure you maintain it when you’re working your abs.
#7 Do standing ab work
Abs training on the floor has the advantage that you work directly against gravity, but doing standing work challenges the muscles in a more functional way. If you do some standing work, then you’ll train your abs to support your spine and look good when you’re standing and moving around. See the links below for a standing abs workout (waist workout challenge).
#8 Train your pelvic floor too
The core abdominal muscles, muscles of the lower back, diaphragm and pelvic floor muscles all work together. For effective core muscle training, you need to have a strong pelvic floor too. You should always be aware of your pelvic floor muscles and remember to engage them when exercising. If you have weak pelvic floor muscles, or struggle to know if you are engaging them properly, then try using kegel weights.
#9 Do exercises which challenge your balance
Our core muscles work to stabilise us, which means that putting the body into an unstable position gives them more work to do. Exercises which challenge balance include:
- Any exercise where the weight is on one leg, for example knee lifts, side leg lifts, high kicks etc.
- Movements where the weight is on the toes, for example calf raises, squats with heels raised
- Stability ball work (see above)
- Balance board and Bosu work
#10 Do Pilates
The Pilates method is based on several key principles, including:
- Relaxation, breathing and concentration: the mind-body connection is important in Pilates. Relaxation and breathing help to focus concentration on the precise muscle control required to carry out the exercises properly.
- Centring and alignment: The Pilates method focuses on body alignment and core strength. Joseph Pilates was a strong believer that all movement should be supported by a strong “centre” – the body’s core stabilising muscles. The method mainly trains these muscles, but also strengthens the muscles in the back which stabilise the shoulder blades and hold them in place.
- Control, precision and fluid movement: Pilates exercises should always be done with excellent technique, paying close attention to exactly how your muscles are working, but at the same time the movements should be fluid and graceful.