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The key to a flat stomach and toned abs as a woman is to have solid core training, body training and healthy eating habits. As a woman, you can have a strong, powerful core with toned abs.

Your body’s core consists of the lumbo-pelvic-hip complex, thoracic spine and cervical spine, shoulder girdle and pelvic floor.

Your core is so much more than “six pack” abs. A strong core will maximize your limb strength. Since the core is your body’s center of gravity and all movement begins with the core, it is essential to strengthen and stabilize it. A strong core will allow you to handle heavier loads as your training progresses. You will also lessen your chances of injury.

So, here goes my 7 tips for a Flat Stomach and Toned Abs:

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1. Strengthen and stabilize your deep core muscles first. The transversus abdominis, which is the deepest of the abdominal muscles, lies under the obliques and wraps around your spine for protection and stability. Think of the transversus abdominis as “your internal weight belt.” It is recruited when you brace (as if getting ready to take a punch in the gut) your torso during an exercise.

Transverse Abdominis

Other deep stabilizing core muscles are the multifidus, internal obliques, lumbar transversospinalis, pelvic floor and diaphragm. Exercises such as planks, side planks, bridges, cobras and superwomans strengthen the deep core muscles.

2. Strenghten and stabilize the superficial core muscles. Superficial core muscles include your “six pack” (rectus abdominis). It also includes the external obliques, erector spinae and quadratus lumborum. Low back pain usually follows when the quadratus lumborum is not activated. The adductor complex, quadriceps, hamstrings and gluteus maximus also support core movements.

3. Strengthen and stabilize your shoulder girdle. The shoulder girdle supports all core movement. For the shoulder, the important areas are the lumbar spine, cervical spine and the scapulothoracic joint. If these areas are not stable, extra loading and strain is passed on to the shoulder joint.

4. Strengthen and stabilize your hip musculature. The hips, quadriceps and hamstrings are your “power center.” Lunges, step ups and squats are good exercises to strengthen your “power center.”

5. Do core power training. Full speed core training should be the last stage of training. It is also the stage most prone to training injuries. This type of training is high-risk, high-reward training. It includes medicine ball exercises, sport specific lunging exercises, jumping exercises and dumbbell exercises.

mb throw

6. Do regular full body strength training to burn total body fat. Exercises like shoulder presses, pullups and squats work your core better than some ab exercises.

shoulder press3

7. Eat a menu full of whole, natural foods like fruits, vegetables and lean meats. Sugary and processed foods are loaded with calories, unhealthy fats and pack on the belly fat in a hurry!

Your strength training program should include adequate core training exercises at all levels. Go build your flat stomach and toned abs!

Do you want to:

  • Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
  • Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
  • Feel Better than You have Felt in Months or Years?
  • Have the Energy to Accomplish Your Daily Goals?

Be sure and register for my FREE Fast Start Weight Loss Transformation

I will coach you to transform your body and its definitely not just about weight loss.  You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!

 

Mark Dilworth - Her Fitness Hut
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Mark Dilworth - Her Fitness Hut

Mark is a Lifestyle Weight Management Specialist and since 2006 has owned Her Fitness Hut, My Fitness Hut, Sports Fitness Hut and Your Fitness University.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.
Mark Dilworth - Her Fitness Hut
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