Now that you've mastered the basics of using your stomach through breathing and core control, we're ready to step forwards to the next level. However, if you're not too confident that you've mastered these key points then I recommend that you spend some more time mastering the movements and exercises from parts 1 and 2.
Assuming that you have done those and you're confident with them, let's turn up the volume a little. You're possibly curious to know what type of exercise I'm going to suggest now to really start working the stomach. It's been such a saturated Market over the last 10-20 years aimed at stomach exercises. From electrodes being stuck to your stomach, ab rollers, specially designed clothing, bizarre footwear to hula hoops and all sorts of other weird fads. The stomach seems to be an area that we're all very conscious and sensitive of. Market history shows that we're willing to spend lots of money on solutions that take away the worry and achieve results. The good news is that you don't have to spend money on anything that will most probably end up in the bottom of the wardrobe.
It may come as a suprise that my exercise of choice for the stomach is the squat. Done properly, this exercise is incredible for the abdominal wall. Firstly, if you've been to a body pump, yoga or circuit class then you may have a very different idea of a squat than what I'm discussing. Watch this short video to make sure we're both clear and singing from the same sheet:
The best exercise for a ripped stomach
Whilst in the video, I'm using a weight (kettlebell) this isn't essential straight away.
The three essentials are the range of movement (all the way down), maintaining a strong and straight spine and finally good breathing pattern.
You may have been told only to squat to knee height or half way down before but you only have to look at any toddler, child or many people living in the developing world to see that squatting almost all the way to the ground is natural to the human body. It is crucial to work through full range for many reasons. One being that it will help prevent your hip flexors from dominating your abdoman during bending forwards and other movements. Furthermore, working any muscle properly, full range is essential. If you have knee, ankle or hip problems and you feel this would cause problems then consult a sports physio or sports therapist first.
Secondly, keep your back extended through the movement. Because we all sit down for hours, our ability to hold the spine in extension unsupported isn't generally as good as it should be. To get the most from the sromach, keeping extension and using the stomach to support this is key.
Finally, use the breathing habits from part 1 in the movement. We suggest that breathing in on the descent and breathing out on the standing phases are optimal, however, this is largely preferential. As long as you breathe and breathe abdominally, you'll be working well internally.
As you become strong and able to work through good range in this movement, look to apply load as the video shows.
When it comes to exercise, always be conscious of the internal workings of the body. Think of it like this, just because a car is moving forwards doesn't mean that it's supposed to be. It could be rolling downhill, it could have been nudged or the breaks may not be working.
- Posted whilst adventurising using BlogPress from my iPhone
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