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4 Core Exercises for Flatter and Stronger Belly

4 core exercises that contribute to flatter and stronger abdominals, as well as more defined abdominal muscles. These exercises strengthen the core muscles themselves, deep back muscles and the abdomen. In addition to being able to give you a flatter, tighter and more defined stomach - they will also be able to work preventively on back and pelvic pain.

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1. Pull-up with therapy ball (with video)

We are big fans of using exercise ball in the core exercises. This provides an extra balance aspect in the execution of the exercises, while contributing to a significantly improved effect. Pulling up the therapy ball is an excellent exercise for those who want to strengthen the entire abdominal muscle and then in combination with the hip flexors.

2. Back of therapy ball (with video)

Back lift helps you to strengthen the deepest back muscles - namely the multifid. It is very important that you exercise balanced and therefore it is also important to have a well-proposed balance relationship between the abdomen and back muscles.

3. Arm circles (tube in boiler) on therapy ball (with video)

Arm circles on therapy ball are also known as 'stir the pot' or 'stir in the pot'. Regardless of which name is used, this is a very effective and fine exercise for core and back muscles.

4. Mountain Climber on BOSU ball (with video)

The climber has got his name from what the exercise looks like. It actually looks like you are climbing upwards when you complete this exercise. This is an effective exercise that really trains the buttocks, hips, back and abdominal muscles - you will feel that this really hits your muscles well.

NEXT PAGE: What You Should Know About Chronic Pain Syndrome

Self-treatment: What can I do even against pain?

Self-care should always be part of the fight against the pain. Regular self-massage (eg with trigger point balls) and regular stretching of tight muscles can help reduce pain in everyday life.

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).