#34 How To Get A Flat Stomach Part 1: Your Abdominal Muscles Explained
I know that everyone wants to know how to get a flat stomach and abs! As with how to get skinny legs, there is a lot of information to put into one blog post. So I am doing another series on how to get a flat stomach.
In order to get a flat stomach, you should have a good understanding of the muscles that make up your core and how you can target these effectively. I know diet is also very important and we’ll get to that in later blog posts. But first of all, some basic anatomy.
Your abs are made up of four main muscles. In order to get great abs, you will need to work all of these muscles:
1. Rectus abdominis
Your rectus abdominis are located at the very top and are the six pack muscles. If you want a six pack, you need to work these muscles. Enough said!
2. External oblique
Your external obliques are a pair of muscles that run down the sides of your body (outside the rectus abdominis). If you want definition on the sides of your stomach, you need to work your external obliques.
3. Internal oblique
Internal obliques are a pair of deep muscles, just below your external obliques. If you want definition on the sides of your stomach, you also need to work your internal obliques.
4. Transverse abdominis (TVA)
Your transverse abdominis is the deepest innermost layer of your abs. So why do we need to work this muscle if we can’t even see it? A strong TVA provides support for your back when doing things like jumping, running, squatting and twisting. But the main benefit in this case is that it will contribute to a slimmer waist and make everything tighter. Bonus!
I hope this gives you a better understanding on the muscles of your core and why you need to have a balanced ab workout to get great ab definition. I will be getting into specific ab workouts to target different muscles and diet too, so stay tuned xx
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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.
After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.
Her mission is to empower women and help them stay in shape in a healthy and balanced way.
Hey Rachael,
I’ve asked you quite a few questions lately so I hope it’s not a bother haha let me just tell
You that I think your body is beautiful! I admire your dedication and love for health :) I honestly aim for your body over all its flawless :) anyway, I heard it’s better to eat smaller amounts of more calories (I.e a small piece of steak vs 2 bags of nuts) and I wan your opinion; I really like cliff bars, quest bars, Ect. What’s your opinion on them?
Xoxo fran :)
hi Rachael hope all is well with you! Me not so well lately, have been feeling so uninspired and tired of life, I believe depression is the word! I think it had to do with that I don’t know how
Little calories I ate, a lack of energy. I am back now and glad to see you have so many posts that I can read ! I actually started wih yoga and I hope it’s gonna help
Me in many ways both physically and menally.
Hi Louise, aww I’m so sorry to hear that! Have you got help for your depression? It sounds like you’re back on the road to being healthy and yes yoga sounds like a great idea! Hope you’re feeling better soon hun xx
Hi Rachel!
First of all, let me tell you how much of an inspiration you are to me. I hope to be like you and accomplish the same fitness goals as you did. I know before I asked you a couple of questions related to starvation and losing menses. I did regain my period back but had to put back on all of the weight that I had lost. Do you think that it’s safe for me to lose weight with proper nutrition and exercise? I am 16 years old, 5’1 and 120 pounds and would love to be 110. I would never want to jeopardize my health for anything so before I even consider weight loss I am going to maintain my weight so that I can heal my body, but starting the new year I would like to start trying to slowly lose weight again. Do you think its safe?
Thank you so much!!
Jade
Hi Jade,
Thank you so much! I’m happy to hear that I have been able to inspire you :) Yes it is definitely safe for you to lose weight with proper nutrition and exercise. There’s safe ways to lose weight and then unsafe ways that can damage your body. If you’re exercising and eating well at a SLIGHT calorie deficit, you will see weight loss results. It will be slower than drastically reducing your food intake but much better for your health and the results will be lasting. All the best! xx