You want a washboard stomach? Here's what you need to know and do.

Washboard stomach is achievable but you need to cut your body fat to see them.

So you are expecting to see me prescribe "crunches" and "sit ups" by the 1000? Well you would be wrong. In fact these exercises ("crunches" and "sit ups") are probably the least effective exercise for your abdominal muscles.... What? You are kidding? That's all I do!! ......Yes, these exercises have their place but they hardly touch the surface of your abdominal muscles, certainly not the deeper muscles — the ones responsible for helping you obtain a flat, self supporting mid section.

But we need to face some hard facts here, if you want to see your abs, you will not see them if they are covered in a generous layer of fat.... so nutrition and fat loss is a key part of the answer...(maybe another blog on this) but this blog will concentrate on the exercises you should be doing to get result.

I must emphasise the point about body fat %, to see those abs.... women need body fat under 16% and men under 12% to see definition. Not sure what yours body fat % is? Here are some pics that give an idea but the best way (and cheapest) is skin fold measurements or for exact results a dexa scan (expensive). Your GP or Certified professional can do this for you (skins fold measurements).

For women you usually start seeing definition at around the 16% body fat mark:

Under 16% body fat is when you will see those abs.

Your abs are there, just covered up

For the gentlemen, this generally means going below 12% body fat:

Less than 12% in men to see the abs

Same goes for the men, those abs are hidden by body fat

Your Core and Abdominal muscles stabilise the region around your pelvis, hips, abdominal and lower back

Your core muscles provide Srength and Stability to many important areas of the body

Training Abs is still critical to strengthen the CORE. As the abdominals contribute greatly to making up the CORE , I’m sure you have heard the term coined ‘CORE’ thrown around a lot? "Lets do a core work out...."

The reason for its hype is because the CORE is instrumental in providing the body with the pillars of strength & stability. It involves the region around your pelvis, hips included, abdominal & lower back areas .Think of it as the human made lifting belt.

So the CORE isn’t just abs, but the abs do serve a strong purpose including:

• Acting as stabilisers to protect the entire spine

• Protecting internal organs from heavy demands

• Improving Posture- in addition with strengthening glutes & stretching out hip flexor muscles

• Allowing you to breathe deeply helping you progress on all lifts

• Improving Athletic Performance

However, before I go into some ABsolute killer movements and exercises, I want you to first understand the structure & function of the abs.I promise I will keep it short & sweet.....(just like me)!

There are four main muscle groups that make up the abdominals.

These are:

The TRANSVERSUS ABDOMINIS (TA), which is the deepest layer of muscle in your belly. It runs horizontally around your midsection (picture it like a corset). Its main role is to stabilise the trunk & compress the abs. It is what helps reduce the diameter of your belly so you can look good in your swimwear.

Next is the RECTUS ABDOMINIS (RA). This muscle group has the characteristic bumps that represent the six-pack. It’s only function is flexion! This means it only helps you bend forward & doesn’t compress your tummy. It is the one that often gets trained the most & can lead to muscle imbalances.

Next in command are your INTERNAL OBLIQUES. Located just inside the hip bones, its role is similar to the TA in which is compresses the abs. It also rotates & turns the trunk with help from other muscles.

And lastly you have the EXTERNAL OBLIQUES. These are on each side of your Rectus Abdominis (the six pack muscles). They allow your trunk to flex & twist.

So to train the abs effectively,you would want to ensure you train all four abdominal muscle groups: Transverse Abdominis, Rectus Abdominis, Internal & External Obliques.

I want to show you with pictures how to hit your abs using some CORE movements. To break it down, I will select a handful of movements I believe to be very beneficial and categorise them according to their movement pattern. This involves using some fancy terms:

Anti-Extension – purpose is to resist extension at the spine Anti-Rotation – purpose is to resist rotation at the lumbar spine Anti-Lateral-Flexion – purpose is to resist lateral flexion (sideways bending) at the spine.

But never mind the technical terms too much. Just pay attention to where each movement belongs & how you can perform them. Remember doing crunches and sit ups are still part of the exercises for the four areas, but here are the exercises for the other three you don't do?

Exercises you should do to hit the three other abdominal groups

ANTI-EXTENSION MOVEMENTS

Preparation

Lay down on back with hands extended above you towards ceiling. Bring your feet, knees & hips up to 90 degrees.

Execution

Tighten your abs and press your lower back into the floor, if you need to, place a hand under your lower back to "feel" how to do this before starting.

Take a deep breath in.

Initiate by extending one leg, straightening the knee & hip to bring the just above the ground while also straightening one arm (opposite side limbs).

Stay tight and slowly return your arm and leg to the starting position.

Repeat on the opposite side, alternating until the set is complete.

2-4 sets 8-12 reps (1-3 times a week).

OVERHEAD MEDICINE BALL SLAMS

Preparation

Hold a medicine ball with both hands and stand with your feet at shoulder width apart.

Execution

Initiate by raising the ball above your head and fully extending your body. Slam the ball into the ground directly in front of you as hard as you can. Receive the ball with both hands on the bounce and repeat the movement.

3-5 sets 15-20 reps (1-3 times a week).

ANTI-ROTATION MOVEMENTS

Extend to arm length

Preparation

Place a barbell in a landmine slot. Get into a half-kneeling stance in front of the barbell. Hold the barbell at shoulder height in the hand nearest your back leg.

Execution

Press up at about 45 degrees & extend arm. Lower the barbell back down under control.

3-4 sets, 8-10 reps, (1-2 times a week).

Preparation

Get into a half-kneeling stance in front of the cable station. Front knee at 90 degrees back leg parallel to front leg. Grip handle with same hand as your back leg (left leg .back then left arm).

Execution

Pull from your armpit, keeping arm close to body & shoulders square forward. Your elbow should be pointed straight down at the bottom of the exercise. Repeat desired amount of repetitions & switch sides & repeat.

3-4 sets, 10-15 reps (1-2 times a week).

ANTI-LATERAL FLEXION MOVEMENTS

Farmers Walk

Preparation

Begin by standing between implements (Dumbbells, short bars, farmers handles).

Execution

Gripping the handles/dumbbells, lift them up by driving through your heels, keeping your back straight and your head up. Walk taking short, quick steps (heel to toes) & don’t forget to breathe. Move for a given distance, typically 60-120m.

3-6 sets 60-120m (1-3 times a week).

Preparation

Lock your feet under the 45 degree back/hip extension setup. Extend your torso straight out with your hips straight and aligned.

Execution

Holding a weighted plate to your chest, simply press the plate out in front of you until your arms are fully extended, and then return back to starting position.

2-3 sets, 6-8 reps (1-2 times a week).

So, now you have the exercises, choose one exercise & and add it to the end of one of your workouts. Each workout you do rotate between an anti-extension, anti-rotation & anti-lateral flexion exercise. That means going through at least one movement from each of the three categories once per week. These exercises also work other muscle groups but are an accessory exercises for your core and abs, so don't skip your other exercises!

Remember, doing this will show great results, .....if done correctly. Remember to get your nutrition sorted otherwise those washboards will be hidden!!

This was a pretty detailed blog, I hope you found it interesting, if you did please like, comment and share.....if you want to ask any questions or want to know more about this and other fitness related subjects, or are not sure how to do these exercises correctly or just need some guidance, then contact ,e:

Contact me by e-mail: dannidobsonpt@outlook.com

Call/Text 07811 888394

Facebook @Dannidobsonpt

Insta and YouTube coming soon!

Danni X