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The following fitness tips were provided by master trainer and author, Pete McCall, CSCS:
The muscles of the abdominal wall are layered against one another like the individual layers of a sheet of plywood; as these layers contract, they create stiffness around the lumbar spine and pelvis to establish core stability. Because of the way these layers of muscles work as a single unit, they are only capable of working in isolation when you are in various positions lying on the floor or in an exercise machine with a specific range of motion. A stationary posture is both the beginning and end point for all movement; as the deep muscles of the core get stronger, they will help you maintain a straighter posture, which in turn, can help you to move better. Plus, as the deep core muscles become stronger, they will act like a weight belt or girdle and actually help to flatten your stomach by holding the contents of your abdominal cavity in behind the walls of muscle.
The body is organized into two primary segments, upper and lower, which are connected via the spine and trunk muscles. Planks and their many variations are an important exercise for creating stability in the muscles around the spine that link the upper and lower body. The fascinating thing is that the core muscles that connect the upper and lower bodies act as a corset. If they get stronger, they can actually help your stomach become flatter.
Planks
When doing a plank, it’s important to keep the hips and shoulders at the same height so the spine is in a relatively neutral position. Once you master the basic plank (holding it for 45 seconds or longer without dropping your hips), you can progress to one of the more challenging variations, which can involve movement of the hips or shoulders while maintaining a stable spine. Note: A push-up can be considered a progressed version of the plank. When it comes to developing core strength, it is more important to do a good plank than a bad push-up.
Two-Hand Forward Press With Resistance Bands
Benefits: This exercise is a progression from the front plank, which takes place in a face-down position, to increase the strength and coordination between your hips and shoulders. You will also strengthen the muscles that stabilize your spine. As they become stronger, they can give the appearance of a flatter stomach.
Instructions:
1. Place the anchor point of the resistance band at approximately shoulder height, and stand with feet hip-width apart and with the left side of your body facing the anchor point. Keep your pelvis level, with your knees slightly bent during the exercise so that you are anchoring yourself with your hips and feet—the harder you press your feet into the ground, the more you engage and activate your core muscles.
2. Stand far enough away from the anchor point so that there is tension on the band. Grip a handle in both hands so that your fingers are laced together. Begin with your elbows in by your sides so they are touching your rib cage. Keep your spine tall and long as you press the handle forward. Pause at the end of the movement for 2 to 3 seconds before slowly pulling your elbows back to your sides.
3. Perform 6 to 8 reps with your right side facing the anchor point, then turn around and switch so that your right side is facing the anchor point, for a total of 12 to 16 reps. As you get stronger, add 2 reps per week until you can do 16 to 20 reps on each side.
Correct Your Form: For optimal stability, keep both feet pressed into the ground while squeezing your thighs and glutes. To add more resistance, step further away from the anchor point to increase the tension, or hold both handles in your hands.
