Flat Abs or A Strong Core? What do you really want?

It's one of the most common goals from my clients when they begin training: flat abs! I want flat abs. We all want flat abs, right? My response: What you want, what we all want and what we allneed is a strong, solid core.

But why is a strong core so important? Your core includes the muscles that basically run from your ribs down to your adductors (inner thighs). It is all of those muscles that hold you upright, make sure your body is stable and your posture is properly aligned. Without a strong core you run the risk of being off balance, falling or hunching over as you age. A strong core will reduce back pain and help you perform athletic activities and regular daily activities better. You'll be a more powerful runner, as your muscles are working in sync and be more efficient with oxygen intake, allowing you to breathe better and avoid cramping. Lifting boxes, bags and even children is easier and more fluid with a strong core and even sitting will be less taxing on your lower back.

But I still want flat abs! Don't worry, I say! working out all of the core muscles will not only tone your tummy, but also your quads, inner thighs, obliques and back so that you will be strong and lean all around!

Ok! But how? 

Here are a few core exercises to get you started:

• The plank: Get on forearms and toes and hold! Need a little more? Put your feet in a TRX, on a bosu or use another unstable surface. Tip: keep your body in straight line, it should not look like you're doing a Down Dog in yoga!
• Plank Walk: Ready to really kick up your plank. Start on your forearms and walk up to your hands. Need a little more? Same as above- add that unstable surface. Really feeling crazy? Try and jump your hands up at the same time! Tip: Make sure not to flop your body around. It helps to pretend you have a martini sitting on your low back just waiting for you to be finished ;).
• Lunge with twist: This will work your quads, hamstrings, glutes and balance as you twist over your leg in front. Need a little more? Grab a medicine ball and push out as you twist. This will add in shoulder work as an added bonus! Tip: Keep your front knee over your ankle and your back knee as close to the floor as possible.
• Supermans: Lay flat and lift your arms and legs like you're flying. Need a little more? Hold for a few seconds at the top. Tip: Look down at the floor, not out in front, so that your neck is in a straight line with your spine.

Work for a strong core... you might just end up with those flat abs you've been wanting while looking taller, leaner, and fitter!