Source of number 1 complex for many, the stomach is an area of the body that relaxes very quickly when the muscles are not used enough. Visceral fat also tends to accumulate if diet and lifestyle go wrong, which weighs down the figure and can weigh on health. And yet, a few minutes of targeted exercises can already change everything. The key is hidden in a very specific part of the abdominal strap.
Because basically, repeating crunches like in high school is not enough to obtain rock-solid abs or a real flat stomach. Beneath the famous “six-pack” are deep muscles that we often forget to work, even though they support the stomach, protect the back and improve posture. It is precisely them that these three exercises will seek out in depth.
Deep abs: the secret to a flat stomach and a protected back
The abdomen is made up of four muscles that extend from the diaphragm to the pelvis: the rectus abdominis, the external oblique (or major oblique), the internal oblique (or minor oblique), and the transversus. The rectus abdominus, visible under the skin, draws the chocolate bars. The obliques and especially the transverse form the deep layer of the abdominal strap. These are the deep muscles that wrap around the waist like a natural corset.
Engaged regularly, the obliques and transverse stabilize the trunk and organs while supporting the spine. They improve posture, sports performance and allow you to obtain a truly flat stomach, where purely superficial work mainly gives an aesthetic effect. Movement specialists also point out that the abdominals protect the back and directly contribute to the stability of the body, a central principle in core strengthening methods such as Pilates.
How to organize these concrete abs sessions for visible results
The good news is that you don’t have to spend hours on it. A mini program of 10 to 15 minutes, carried out regularly, is already enough to strengthen the abdominal muscles in depth. By practicing these three exercises 3 to 4 sessions per week, many people begin to feel their stomach firm up in 2 to 3 weeks, with more visible changes to their silhouette after 6 to 8 weeks, provided they maintain a balanced diet.
Exercises from Pilates focus on control, breathing and recruitment of deep muscles, while more classic bodybuilding movements mainly target the superficial layer and hypertrophy. And then the two approaches are not necessarily opposed:, reminds the magazine. The main thing remains to work the transverse and obliques as a priority, with well-controlled movements that do not crush the lower back.
Hollow hold, dead bug and dynamic plank: 3 exercises to strengthen the stomach in depth
First pillar of this routine: the hollow hold, or “banana exercise”. Lie on your back, arms stretched behind your head and legs extended, hands in contact with the floor. Pull the navel towards the spine, contract the abdominals to keep the lower back glued to the ground, pelvis slightly rolled up. At the same time raise your outstretched arms and legs a few centimeters, looking towards your feet, shoulders off the ground, and hold the position for between 30 and 60 seconds, breathing regularly. For the dead bug, lie on your back again, arms extended towards the ceiling, hips and knees bent 90°. Lower one arm behind your head a few centimeters from the ground while straightening the opposite leg, also close to the ground, without arching your lower back. Pause for a while while keeping your abs contracted, return to the center while exhaling, then alternate arm and leg to perform 15 repetitions on each side.
Third exercise: dynamic plank. Place yourself lying on your stomach, then resting on your forearms, shoulder-width apart, and on the tips of your feet, hip-width apart. Contract both your abs and glutes to maintain head-shoulders-pelvis alignment, without letting your lower back arch. Then raise the left foot about 5 centimeters from the ground, hold for a second, put it back down, then do the same with the right foot. Alternate lifting your feet for 30 to 60 seconds, always with your stomach tucked in. These three movements, inspired by sheathing and core work, place a strong emphasis on the transverse and oblique muscles while sparing the back when the technique is respected.
How long does it take to get rock solid abs with these exercises?
By combining these three exercises several times a week, many people already feel their stomach more toned within 2 to 3 weeks. For clearer visual results, we rather observe an evolution over 6 to 8 weeks, by combining this work on the deep abs with a balanced diet and a controlled level of stress.
How often should you do these exercises for a flat stomach?
A frequency of 3 to 4 sessions per week gives the muscles time to recover while creating enough repetition to progress. Some people like to add a few minutes of light core training on other days, but the idea is above all to maintain regularity over time rather than forcing it occasionally.
Are these deep ab exercises suitable if I have back pain?
The hollow hold, the dead bug and the dynamic plank have been designed to strengthen the abdominal core while protecting the spine, as long as you keep your lower back well placed and not strain the pain. If you have significant lower back pain, it is still prudent to seek the advice of a health professional before starting and to start with reduced amplitudes.
Should you add cardio to lose belly fat?
These exercises tone the muscles and refine the waistline in depth, but they cannot, alone, make visceral fat disappear. To reduce the waistline, the most effective combo remains a little regular cardio, a suitable diet and good sleep, to which we add the work of deep abs to shape the stomach and support the back.
Can we replace crunches with these deep ab exercises?
Classic crunches mainly target the rectus abdominus, while hollow hold, dead bug and dynamic plank engage the entire abdominal muscles, including the deep muscles. Many coaches favor this type of core for a stronger core and a better protected back, even if it means keeping a few well-executed crunches in addition for the aesthetic side.
