Abdominal Training Without Abdominal Training (Pt. 3)

One of the biggest questions I’d get asked from people wishing to join the gym I was training out of was “what kind of equipment do you all have?” I have a high tolerance when it comes to patience, but this is one question that would annoy the hell out of me!

But, it’s not their fault. Every commercial that comes on T.V or the radio advertising some fitness chain’s “state-of-the-art facility automatically mentions their solar-powered toilets and treadmills with a built-in microwave as if this as if these machines will give you the edge in reaching your flat belly goals. Sorry for the rant…

Machines are fine and serve their purpose in many areas of fitness and muscle building. But, as the fitness industry evolves, we are finding more and more that the traditional machine may not be the fastest solution to you dropping the inches off your midsection. Consistent engagement of the core is the solution to a flatter stomach. It’s not a crunch machine or an abdominal torso twist machine. Let me explain more…

As I mentioned in the previous posts concerning abdominal training without abdominal training, you found that crunches and sit ups only address the outermost section of the abdomen: the abdominus rectus. These muscles are what form the six-pack but DON’T GIVE YOU THE FLATTER BELLY. In fact they respond to resistance just like any muscle you do repetitions of exercises with by becoming bigger and stronger.

If you want a flat stomach, you must target the transversus abdominus (TVA) muscles which are responsible for “tucking-in” the abdomen. This can be obtained by doing planks or stomach specific exercises that cause you to, what is known as “bridge” (the tightening of the stomach as if you were straining to do #2)

But stomach specific exercises aren’t the only way to reach this goal. You can also slim your abdomen by doing regular workout routines without the use of equipment. See, you’re stomach is constantly being engaged when you lift something in order to assist the primary muscle involved in the lift. This is a protective measure to keep smaller muscles from tearing.

But, when using equipment such as the bench press machine, leg press or even sitting in a chair while doing shoulder presses, your abdomen is relaxed because of the chair you’re sitting or laying on. But if you do the same exercise while standing, or an alternative version minus the machine, your stomach (TVA) will automatically activate, causing you to get the stomach workout in while training the rest of your body.

Here are some examples: