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Health & Fit The Secret to Flatter Abs Has Nothing to Do With Crunches

22:35  11 july  2018
22:35  11 july  2018 Source:   prevention.com

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We know what you’re thinking: You breathe all day but don’t have toned abs to show for it, right? 10 Ab Exercises That Are Better Than Crunches . Yoga Poses For Flat Abs . 6 No- Crunch Moves That'll Transform Your Core. 6 Off-The-Floor Ab Exercises.

The Secret to Flatter Abs Has Nothing to Do With Crunches feat. @tuneupfitness Want a stronger, leaner core?

  The Secret to Flatter Abs Has Nothing to Do With Crunches © Nikolas_jkd/Getty Images Want better abs? Just breathe!

Take one look at Jill Miller’s core, and you’d guess that the 46-year-old mom of two spends hours at the gym taming her abs into submission. Her secret, however, has nothing to do with intense exercise and a lot to do with the way she breathes. “On average, we take 20,000 breaths a day, but most of us never pay attention to the muscles that make it happen,” says Miller, who used her varied background as a yoga therapist and a trained singer to develop the Coregeous Method.

This breathing-based approach, which has improved the health and bellies of thousands of women, marries deep abdominal breathing with gentle movements to train the core muscles from the inside out. “In order to have a healthy core that provides a slim silhouette, we need to stop focusing on the visible six-pack muscles and instead develop our innermost abs first,” says Miller. And the best way to do that is through your breath.

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If you hate crunches (don’t we all) then standing abs is a perfect way to work on that little extra weight in your mid section, without the grunting and rolling around on the floor. Have Some Girl Time. Get Our Secrets Straight to Your Inbox, Weekly! Email Address.

Look 5 pounds slimmer without losing an ounce or doing a single crunch . Squeeze your shoulder blades together, gently push your abs forward, and lift your chest toward the ceiling. 4 Essential Moves For A Firmer, Flatter Belly After 40. 41 Ways To Flatten Your Belly.

We know what you’re thinking: You breathe all day but don’t have toned abs to show for it, right? Shallow breathing doesn’t cut it. Miller is talking about intentional and deep abdominal breathing that engages a hidden muscle that we rarely think about: the respiratory diaphragm.

“The respiratory diaphragm lives inside the lower rib cage,” says Miller. Using your breath to stretch it fully causes all of the deep muscles in your trunk to fire up.

Understanding why breathing this way can transform your core requires

a short anatomy lesson. Your torso is like an elastic, muscular cylinder, says Miller, and the inside is lined by the respiratory diaphragm at the top, the pelvic floor at the base, and your deep abdominal muscles wrapping around the back and sides. Breathing correctly with your diaphragm-so that your belly expands outward like a balloon filling with air-increases pressure in the cylinder, and your innermost ab muscles lengthen and shorten as the diaphragm contracts and relaxes; each breath thereby improves both strength and pliability throughout your inner trunk.

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“A strong and functional core is resilient like a rubber band,” says Miller. “If your abs are always tense-say, from sucking in your belly to look thinner-you can lose your range of motion, and your muscles can’t be used to their full potential.”

Plus, once you learn how to train the core through your breath, you can breathe your way to better abs anywhere, anytime. “When you turn on your abs through the breath, sitting and standing become toning moves,” says Miller. “And rather than holding your abs tight during exercise, breathing this way when you work out will power up your core while improving your health.”

Tone From the Inside Out

a woman wearing underwear posing for a picture: Jill Miller, 46, mother of two, shares the method that helps her abs look this good. © JESSE DEYOUNG Jill Miller, 46, mother of two, shares the method that helps her abs look this good. “This routine will strengthen your innermost abdominals,” says

Miller. First, you’ll do breathing sequences to awaken your deep belly

muscles (including the obliques, the transversus abdominis, and, of course, the diaphragm).

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Next, you’ll incorporate the breath work into a few strengthening moves that will tone your core even faster. You’ll need a yoga mat, a hand towel, and a few throw pillows or a small, cushy exercise ball. Do the routine 3 days a week, and your middle will become more defined-supple and sturdy, not just tight.

Belly and Chest Breathing

a cat lying on a bed: belly chest breathing © JESSE DEYOUNG belly chest breathing Using a rolled-up towel, firm pillow, or small exercise ball, lie facedown and place prop under abdomen.

  1. Take 5 slow breaths over the course of about minute. Concentrate on inflating abdomen and feeling belly press into prop.
  2. For next 5 breaths, inhale until full, then hold, stiffening all muscles of abdomen at once, as if bracing against prop. Hold breath for 3 seconds, then slowly exhale.
  3. Finally, breathing as in step 2, roll gently from side to side, massaging abdomen. Continue for minute.

Move prop under sternum and repeat the 3-step sequence, this time feeling rib cage press into prop.

Side Breathing

a person lying on a leather surface: side breathing © JESSE DEYOUNG side breathing This position increases rib cage movement so you breathe better.

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  7 Secrets to Snapping Your Abs Back Into Shape While every mom dreams of getting her body back in shape after giving birth, it seems logical to just start doing a bunch of crunches. Do these moves instead.You’ve just had a baby and you’re getting out of the fog of the first few weeks. Your little one is starting to sleep more, and every little coo and smile melts your heart. You’re blissfully posting happy moments of your baby’s first days all over social media, and then it happens: Those tan, toned and sleek physiques of the fit-fluencers you loved to follow pre-baby are showing up on your news feed, and you’re reminded that the body you once had isn’t quite the same anymore.

Then all you have to do is walk. These one-sided carries create instability from side-to-side, which your core has to compensate for. Ab Exercises With No Sit-Ups or Crunches . Exercises for Basketball Abs . The New Secrets of Abs Training.

Despite their unshakable popularity, crunches have been getting a bad rep recently as a non-funtional abs exercise. How to Do a Crunch . Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Neck and hands should be treated just as support, nothing more.

  1. Lie on side with knees bent and arm under head.
  2. First place prop under waist, then directly underside ribs.
  3. In each position, repeat breathing series from Steps 1 and 2 of the belly and chest breathing exercise.

Bridge With Diaphragm Vacuum

a person lying on a bed: Bridge With Diaphragm Vacuum © JESSE DEYOUNG Bridge With Diaphragm Vacuum When your diaphragm is stretched in this movement, your pelvic floor gets a workout, too.

  1. Lie on back with knees bent and feet hip-width apart.
  2. While inhaling, slowly lift hips into bridge and extend arms overhead.
  3. While exhaling fully, let abdominal muscles go slack, then broaden ribs (you’ll feel diaphragm move and your core hollowing). Then lower hips to floor and bring arms back to sides. Repeat 10 times.

Diaphragm Vacuum on Knees

a person posing for the camera: Diaphragm Vacuum on Knees © JESSE DEYOUNG Diaphragm Vacuum on Knees This simple move ignites your internal core muscles.

  1. Sit on heels and lean forward with hands on knees, arms straight.
  2. Take complete breath, then empty lungs and torso of air.
  3. Once empty of air, lean into hands, lower chin, and spread ribs apart so belly is sucked in and up.
  4. Hold 10 to 30 seconds. Repeat 4 more times.

Band Press

a person standing posing for the camera: band press © JESSE DEYOUNG band press This move works deep core stabilizers like the transversus abdominis and inner obliques, as well as the pelvic floor. If you’re not getting fatigued, stand farther from the doorknob or use a thicker band.

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Or are they reserved for the fitness elite who seem to do nothing but work out and chug protein mix? And to do that, you need to “stop doing basic crunches !” says Swan. The Real Secret to An 8-Pack. Get Flat Abs -- Beginner Level. This Photo Shows How Long It Takes To Sculpt Abs .

Now, that's not to say crunches , planks, and cable chops can't strengthen your core muscles—which is important if you want a tight, flat stomach—but core strengtheners don't burn the little layer of fat that sits between your abs and skin. No matter how strong you get your core muscles, belly fat has the

  1. Attach end of exercise band to doorknob or other immovable object. Hold other end of band in front of chest with elbows bent and hands shoulder-width apart.
  2. Take step away from doorknob to add tension to band.
  3. Next, extend arms straight in front of chest, pulling hands slightly away from each other.
  4. Keeping body still and resisting tension from band, hold 10 to 20 seconds while breathing into belly and rib cage.
  5. Release band for 10 to 20 seconds. Do 5 to 7 reps.

Leg Lift

a man lying in the legs of a person: leg lift © JESSE DEYOUNG leg lift If it’s too difficult, bend either or both knees, or place a folded towel or pillow under your pelvis.

  1. Lie on back on yoga mat, extend arms overhead, and hold on to sides of mat as if trying to pull it apart.
  2. Stretch left leg straight toward ceiling and hover right leg above floor. Hold for 30 seconds, breathing into belly and rib cage.
  3. Concentrate on keeping spine in its natural shape. Relax, then repeat on other side.

Twisted Cobra

a woman taking a selfie: twisted cobra © JESSE DEYOUNG twisted cobra When you turn on your core through breath work, even sitting and standing become abdominal toning moves. 

  1. Place prop under sternum and lie facedown with legs hip-width apart and right arm under forehead.
  2. Flex leg muscles until knees come up off floor and push off right arm, lifting left arm straight alongside ear as if trying to touch ceiling with thumb.
  3. Pull shoulders down your back and extend spine, using right arm to help rotate torso to left.
  4. Brace and hold 20 to 30 seconds per side, breathing into belly and rib cage. Repeat 3 times on each side.

Ab Free-for-All

a person jumping up in the air: ab free-for-all © JESSE DEYOUNG ab free-for-all This exercise attempts to “surprise” the core muscles, helping them grow stronger.

Harvard doctors say this neglected move is a better way to get strong abs than sit-ups

  Harvard doctors say this neglected move is a better way to get strong abs than sit-ups Give sit-ups a break and try a plank, Harvard Medical School physicians say. It'll help strengthen your entire core and avoid injury to your back. Here's how to do it correctly.If you're looking to tone your entire core and work your way to 6-pack abs, the physicians at Harvard Medical School say planks are the one move you should nail. So the next time you get ready to roll out a yoga mat and lie on your back, take the reverse approach and hold yourself on your hands and toes in a pre-push-up position.

Want flat abs ? Then don't waste your time on crunches . Yes, you read that right. The end result: More defined biceps, triceps, and shoulders; a stronger core; and better posture. And you can't get all that with crunches .

Most people who want flat abs fast will immediately start doing sit-ups and crunches every day. But this burning sensation has nothing to do with burning belly fat. It is actually caused from tears in the muscle fibers of the abdominal muscles.

  1. Lie on back and place a few pillows under pelvis-the more unstable, the better.
  2. Bracing abdominals, lift feet off floor and kick legs around in whatever way feels fun and challenging.
  3. Your core will work to keep you from rolling off. If you start to tumble, place afoot back on floor for stability.
  4. Continue for 30 seconds to minute, breathing into belly and rib cage.

The Perfect Plank

a person that is standing in the snow: perfect plank © JESSE DEYOUNG perfect plank In a standard plank, you typically just breathe into your chest. This version includes belly breathing, so it tones everything from the inside out.

  1. With feet hip-width apart and shoulders stacked above wrists, hold a plank position, trying to broaden shoulder blades across back.
  2. Engage entire core, creating tension throughout trunk so spine is unmoving.
  3. At the same time, breathe into belly and rib cage, feeling the movement of respiratory muscles without allowing shape of plank to change.
  4. Hold for 30 seconds to minute, then rest 30 seconds. Repeat 2 more times.
Jill Miller's secret to toned abs has nothing to do with intense exercise and a lot to do with the way she breathes. Here are 10 breathing exercises that will flatten your stomach.: How to Tone Your Abs Without Doing a Single Sit-Up © Getty Images How to Tone Your Abs Without Doing a Single Sit-Up

Gallery: How to get a great core workout during any exercise (Women's Health)   The Secret to Flatter Abs Has Nothing to Do With Crunches How to Get a Great Core Workout During Any Exercise

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