Share
Fitness expert and author of books on fitness and sports, Olga Sukhova, explains how to get a flat stomach, why it becomes increasingly difficult after the age of 30, and why a high-intensity workout regimen no longer works. She also recommends effective exercises for a flat stomach.
For decades, fitness culture has been dominated by a simplistic formula: a flat stomach is achieved by combining strong abs and a calorie deficit. In your 20s and 25s, this approach often pays off: the nervous system recovers quickly from exercise, cortisol levels remain relatively stable, hormones are less sensitive to stress, and the body adapts easily even to aggressive training stimuli.
After 30–35 years, physiology changes — and this is a well-studied fact in neurophysiology and endocrinology. The main problem is that many women continue to apply the old logic to a body that already functions according to different rules.
Age-related changes in the nervous system and response to stress
After 30–35 years of age, the nervous system becomes much more sensitive to any stressful stimuli. With age, the sympathetic nervous system, responsible for the stress response and mobilization, is activated more quickly, while the parasympathetic system, responsible for recovery, calmness, and regeneration, is activated more slowly. As a result, the body remains in a state of internal tension for longer, even in the absence of obvious stress, and intense training, workload, chronic sleep deprivation, or constant information noise are perceived by the body as a potential threat rather than a useful stimulus for adaptation.
Under such conditions, the core muscles change their behavior and go into a protective mode. The core is not just the rectus abdominis, but a complete functional system that includes the diaphragm, the transverse abdominis, the rectus and oblique abdominis, the deep back muscles, and the pelvic floor. When the body is in a state of chronic stress or overload, the transverse abdominis ceases to be effectively activated, the diaphragm loses its full range of motion, and the pelvic floor is either in constant overstrain or, conversely, loses its activity.
Advertising.
Why classic abdominal exercises don't work
As a result, the core may appear strong and “pumped up,” but in reality it is dysfunctional, provides no stability to the body, and creates the visual impression of a bulging or constantly tense abdomen. This is a condition in which the muscles hold tension as a protective response rather than working in concert to maintain movement and posture.
That is why the classic “pump the abs” approach often does not give the desired result. Straight twists and traditional exercises for the abs increase overall tension, mainly activate the superficial muscles and do not restore coordination within the cortex. Because of this, many women have a paradoxical situation: the abs are strong, the percentage of fat is low, but the stomach still looks heavy, dense or tense. In most cases, this is not a matter of fat, but a manifestation of neuromuscular dysfunction.
Physiologically correct sequence of changes after 35 years
After 35 years, a different, physiologically based logic of working with the body becomes effective. First, the body needs to feel stability, control and support, then – to receive a load that does not overload the nervous system. Regularity of movement forms a safety signal for the body, and sufficient recovery creates conditions for adaptation. It is after this that the restructuring of neuromuscular connections occurs, muscle tone changes, protective tension decreases and a visually flat stomach gradually appears.
The quality of exercises is more important than the number of repetitions
In this context, the key is not the volume of training, but the nature of the movement. It is important which muscles are activated, whether natural breathing is preserved, whether the overall level of tension is reduced and whether control of the cortex as a single system is restored. That is why after 30-35 years of age, anti-rotational exercises, stabilizing positions, breathing techniques, slow controlled transitions and movements built on precision and awareness work best.
The logic of constructing a set of exercises
It is on this physiological logic of reducing stress, restoring coordination, and returning functional control of the cortex that the complex of exercises discussed below is built.
Here are the 7 best exercises for a flat stomach
1. Shoulder Raise with Leg Activation
It is performed lying on your back: one leg is bent and pressed to the floor, the other is extended. On exhalation, the shoulder blades are gently lifted off the floor, the stomach is pulled inward without sharp tension, the neck remains relaxed. Active pressure of the leg on the floor creates stability of the pelvis and allows you to turn on the press without compression of the lower back. Performed 12–15 times. The exercise develops core control and reduces the “bulging” of the abdomen.
2. “Rock Climber” in slow motion
From the plank position, the knee is smoothly pulled up to the chest without jerking or swaying the pelvis. The abdomen is constantly contracted, the body is stable, the movement is controlled. The slow pace allows the nervous system to integrate stability into the movement. Duration – 30–40 seconds. The exercise teaches you to keep the abdomen contracted during dynamics.
3. Twist with an elastic band
Performed lying down or sitting, when the expander creates light resistance. On exhalation, the body gently twists, the movement begins from the ribs, not from the head. The neck does not stretch, the movement remains controlled. 12-15 repetitions. The exercise activates the core without excessive internal pressure.
4. Breathing with abdominal control
In a lying or sitting position, the breath is directed into the ribs, the stomach remains soft. On a slow exhalation, the stomach is pulled inward, as if a zipper is being fastened from the bottom up. 5-6 calm cycles are performed. This breathing reduces internal pressure in the abdominal cavity and restores diaphragmatic-spinal coordination.
5. Plank with transition to four points of support
From the plank, the knees are smoothly lowered under themselves, the stomach remains contracted, after which the return to the starting position occurs. The movement is slow, without inertia. Performed 6-8 times. The exercise teaches stability under load and prepares the core for movement.
6. Shoulder lift + leg isometrics (palm press)
One leg is bent, palms are pressed into the knee, and the knee is pressed into the palm. The other leg is extended above the floor. The shoulder blades are gently raised. A counter-tension is created without movement, which activates the deep muscles of the core and allows you to work with asymmetry. The exercise forms deep stabilization without overload.
7. Hip and lower back flexor stretch
It is performed in a comfortable position without pain, with even breathing. Duration – 40-60 seconds. Stretching relieves tension, which mechanically “pushes” the stomach forward, and helps to consolidate the effect of the entire complex.