Three Secrets to Flat Abs

Doing a million crunches on a flat surface will never give you the flat belly that your new, uber-cute honeymoon bikini deserves. Crunches on the ground limit your range of motion (you can only flex forward, not extend backward like you can on a stability ball, for example). Crunches also isolate a smaller number of muscles than other core workout options.

So, if you’re on the crunch train, it’s time to hop off and get on the express ride to flat abs. Get more out of your core workouts with these three tips:

1. Exercise on an Unstable Surface

When doing core work use an unstable surface like a Bosu Balance Trainer, stability ball or Bender Ball. Another option sans equipment is to perform balancing exercises like the plank. These types of exercises require more core muscle recruitment than a plain ol’ crunch on the floor which means faster results…but only if you perform the exercises correctly.

2. Suck in Your Belly

Pulling your belly button towards your spine engages the transverse abdominus muscle, which is basically the body’s natural girdle. These deep muscles lay below other abdominal muscles and help support the vertebrae. Before you begin a core exercise, think about zipping up your tightest pair of skinny jeans or how you stand up tall while sucking in your stomach when you walk along the beach (oh come on, we all do). This movement will engage your transverse abdominus.

3. Squeeze the Pelvic Floor

The pelvic floor muscles are the ones you actively use to stop the flow of urine, and are also an important core stabilizer. When left untrained, weak muscles of the pelvic floor can lead to incontinence, a decreased libido, and lower back pain.  Before beginning an exercise, think about squeezing your sit bones (the bony parts under your but that you sit on) together or stopping the flow of urine to engage the pelvic floor.