A WASHBOARD flat tummy is high on the wish-list for many of us. But are you doing the right exercises to get the stomach of your dreams?
Reiss Mogilner, Owner and Personal Trainer at F45 Mill Hill reckons there are six exercises that are a total waste of time if a flat stomach and abs is something you’re working towards.
GettyPeople might swear by crunches for a flatter tummy, but our PT disagrees[/caption]
GettyHolding plank is tough – and not worth it if you want abs[/caption]
However, they’re often touted as exercises that will flatten your midsection – but don’t believe the hype.
From crunches to the plank, it’s time to make a few changes to your workouts and ditch some of the classic ‘flat tummy’ moves…
1. Crunches
“Crunches are problematic for various reasons,” says Reiss.
“While many people think they are a fast track to getting abs, this mentality couldn’t be more wrong.
“Crunches are a risky exercise if you’re not paying attention to the position of your head and neck and can cause aches, pains and injury if not done properly.
“Moreover, while crunches can strengthen your core, they are not going to give you abs unless done in conjunction with other full body exercises.”
Plus, crunches won’t burn the fat that lies above the abs, so if you do have fat to lose, other forms of exercise will be more beneficial.
2. Planks
The plank, a classic exercise that involves resting your body in a straight line on your forearms and toes, can help build strength, but they won’t necessarily flatten your tummy or get you abs.
“Planks are a great way to challenge your body and mind – we’re familiar with feeling like the seconds are crawling by when holding a plank,” says Reiss.
“However, it’s really important to manage your expectations when it comes to planks.
“Planks are great for core strength and posture, but they’re a waste of time if you’re relying on them solely to give you abs.
“Your heart rate is likely to stay low if you’re planking as it is a static (still) movement, so the real way to burn fat and allow abs to develop is by introducing cardio into your routine as well as planks.”
3. 100s
Not familiar with 100s? For these, you lie on your back, then lift your torso and legs off the floor, with arms outstretched in front of you.
Keeping your body still, you gently pump your arms up and down, ideally one hundred times.
“100s are again, a fairly static movement, despite the fact that you are moving your arms.
“If you’re someone who’s looking for a defined six pack, 100s are not going to get you there,” says Reiss.
“If you are carrying fat that is covering your abs, 100s are not going to get rid of this and allow your abs to show through.
“Introducing HIIT (High Intensity Interval Training) into your routine is the ideal way to lose fat, increase your fitness levels and reduce your body fat content so that you can build and maintain defined muscle.”
4. Heel taps
Another exercise that uses little movements to burn the core.
You lie back on the ground, knees bent and feet flat on the floor. With arms out by your sides, you gently reach your left hand to reach your left heel, then alternate sides.
“Heel taps strengthen your core, lower abdominal muscles and oblique muscles, but again, are a waste of time for getting abs,” says Reiss.
“As mentioned, it’s important to consider that your body fat content might be too high for abs to show through.
“I would recommend changing up your diet and paying more attention to nutrition as this is one way to increase the chances of you getting abs.
“Upping your protein intake will help you build and maintain muscle, while allowing you to lose weight and keep lean simultaneously.”
Look to include more lean proteins such as fish, chicken, turkey, eggs and low fat dairy foods in your diet.
5. Russian twists
The rotational movement of Russian twists is great for helping build your obliques – the muscles that run down the side of your middle, but Reiss reckons they’re not going to do too much in the flat tummy department.
“Russian twists will test your core strength and stamina but are unlikely to get you abs.
“It’s really important to push yourself, and if you’re relying on the same old exercises to get you abs, your body will get used to doing the same exercises and you won’t feel challenged,” he says.
“I would recommend combining an exercise like a Russian twist with a more dynamic exercise, such as mountain climbers, which will allow you to get your heart rate up, and burn fat and calories, while still engaging your core.”
6. Bicycle crunches
A popular move for many, Reiss says bicycle crunches are good for mobility and core strength but shouldn’t be your go-to if you’re looking to get abs.
“Bicycle crunches can also be problematic for your back and neck if you’re straining your neck while doing the exercise.
“They are a staple in many workouts, however they are more challenging than people think.
“If you are going to include bicycle crunches into your workout, I would recommend starting slowly to ensure your form is correct.
“This exercise will help with coordination but will not get you abs on their own.”
GettyBicycle crunches are a go-to fitness move, but won’t guarantee a flatter stomach[/caption] Read More