These muscles are located around the waist, like a kind of corset, and support the abdominal wall. In addition, strong deep abdominal muscles stabilize and relieve the spine during physical activity.
How to bring them back to life
You should focus on those exercises that are especially beneficial for the deep abdominal muscles. When doing exercises, do not forget to draw in your stomach, this increases the force of impact on the muscles.
2 exercises for a flat stomach
Classic bends and straightens are not the best way to strengthen them. Try these two exercises.
Squat with dumbbells
Take a heavy dumbbell in your hand, bend forward and squat down slightly, keep your back straight. In the starting position, the dumbbell should be between the knees. Now exhale through your nose and make a sharp push with your pelvis forward to bring your hand up. Inhale and make a sharp backward motion with your pelvis so that the dumbbell drops down again to a position between your knees. Perform 4-8 sets, 40-60 seconds each.
Raise your knees
Get on all fours with your knees and palms on the floor. Tighten your stomach and shoulders and lift your knees about 5 cm from the floor. Try to hold this position as long as possible. Repeat the exercise 4-5 times.