Flat abs — we all want them. So why do we always feel like we’re chasing them and not cashing in on the core we want? Well, you might be surprised at what actually strengthens, tones and leans your belly bulge — it’s not those 100 sit ups at the end of the day.

Check out the five things you need to know for that midsection to melt away into the flat abs you crave:

1. Crunches aren’t everything. Actually, you get a whole heck of a lot more real abdominal strength from a plank, scorpion series or even the deep twist action you do on the trampoline. Think about it. When you are engaging your whole body, every single muscle is working to maintain balance and form, which means that no muscle can cheat and no part of your abs can check out. On top of the sheer energy it takes to do these more dynamic movements, we’re using all different planes of motion. That means every inch of your abs are targeted from obliques to rectus abdomini, and that is what starts to define your curves and cut down your waistline.

2. Your core includes your back. So work it. You’ve heard us say it a million times: no muscle is an island. In this instance, consider your core and back the ultimate killer combo. Without a strong lower back, you are at risk for imbalances in your hips, causing them to sway back and forcing your belly to droop. So strength in your lower back is a crucial component in creating and maintaining tight core muscles. You’ll achieve tummy tightness by learning to create that deep connection between belly button and spine. Not only does it relieve any lower back pain, but it trims your waist by working the obliques that wrap around to connect with your spine. In other words, your back’s got your back.

3. Posture is crucial to your six-pack. Ever feel like your trainer is telling you to pull your belly in but you just don’t know how? Just stand tall. When you pull your shoulders back and line your head up with your neck (i.e. not jutting your chin forward or up), your abs automatically pull in. And listen up in scorpion series or plank: when you’re cued to keep your neck in line with your spine, this is 1) protecting your lower back from arching and 2) retraining your body to favor good alignment so that even when you’re not in class, your muscle memory adjusts back to the posture you need to flatten that pooch. Getting your muscles (and spine) in line means targeting your abs more often and strengthening them more consistently.

4. Learn to activate your Transverse Abdomini. Your TVA are the deep core muscles you need to have the flat stomach you crave, but accessing them isn’t always easy. A lot of times we think of sucking in instead of drawing back. The difference: pulling your TVA up into your ribcage and feeling your shoulders elevate (sucking in) versus breathing easily, feeling your shoulders dropped, making the small (though mighty) movement of bringing your belly button to your spine and feeling activation in the lower abs as well (drawing back). In an effort to get the tight tummy we want, all we need to do is be deliberate and specific. So next time you’re drawing back, make sure you can exhale. If you exhale and your belly falls forward, you know that you need to make the smaller, more specific drawing back movement detailed above.

5. Eat well and stop stressing. Sad, but true: once you’ve learned how to create flat abs, no one is going to see them if you hide them underneath a layer of fat. If you’re eating overly-processed foods or eating in a way that doesn’t serve your unique body and your physical practice, when you develop your killer core, you might find your stomach pooch out because the excess fat is resting on top of all that gloriously defined muscle. In addition, if your body is stressed it sends out the hormone cortisol to deal. Cortisol is responsible for belly fat, so no matter how long you can hold your plank, if you’re stressed out, chances are your tummy is going to show it. So make sure you slow down, meditate, eat well and catch your Zzz’s to put your body, mind and abs at ease.