Want nothing more than a tight core, but can’t control your muscles? We will show you how to tighten your abdominal muscles and how to strengthen weak muscles.
If your statement is this, it indicates that you have a very weak core: “I can’t tighten the abdominal muscles.”
But there is no need to worry. We can do this together without any problems.
As a beginner, simple exercises will help you control and strengthen your muscles.
A balanced and healthy diet will also support you.
You will find in this post
How do I tighten the abdominal muscles?
It can be difficult, especially for beginners, to specifically activate the abdominal muscles. Many fail to tighten the abdominal muscles. If you are also one of them, it is important to focus on effective and gentle exercises. This way you can strengthen your core and build muscle slowly.
In order to gently train your abdominal muscles, you should avoid traditional exercises such as abdominal exercises or abdominal exercises. It is not suitable for beginners because you really need a certain core muscle. If you start out as a beginner, you can damage your back muscles and lengthen your neck.
Instead, use these three simple exercises:
Tighten your stomach on the exercise ball
If you want to learn how to tighten your abdominal muscles, use an exercise ball.
- Lie on your back on the ball.
- Bend your legs and place both feet on the floor about shoulder width apart.
- Interlace your hands in front of your chest.
- Now move your upper body up a little and lift your back a little off the ball.
- Repeat this exercise about 12 times, then rest for a minute. Make two more passes.
Tighten your abdominal muscles while standing
You do not need any equipment for this exercise.
- Stand straight with your legs about shoulder width apart.
- Breathe deeply through your nose.
- Focus on your heart.
- Pull your belly button toward your chest as if you were trying to button the top of your pants.
- Exhale and hold the tension for as long as possible.
Let’s go again. Repeat this exercise 3 times.
Additionally, you should check out the post: “Stand-up exercises on the stomach for beginners”.
Lift the exercise ball
This exercise targets the lower abdominal muscles.
- Sit on the fitness mat.
- Pinch the ball between your feet. Press hard so he can’t escape from you.
- Now lower your torso so that you are lying on the mat.
- Lift your outstretched legs slightly off the ground.
- Your upper body is still on the mat.
Repeat this exercise 5 times and then take a break. Make two more passes.
Those who are more experienced spin the ball in both directions after lifting it and then putting it back down. Here you will find more exercises with a gymnastic ball suitable for the abdomen, legs and buttocks.
Do exercises to contract your abdominal muscles every third day. Rest days support muscle regeneration, making them stronger for the next training session.
You can also find a good combination of great exercises in this video
In everyday life: lifting and carrying groceries
After shopping, carry a box or crate of groceries in front of you. Bend your knees and straighten your back to pick up groceries. Tighten the abdominal and back muscles.
While walking, make sure your stomach is tight and that you are not pushing your pelvis forward. When lifting, always bend your knees and keep the chest close to your body, keeping your pelvic floor muscles engaged.
Basic endurance exercise
You should also do cardio to work your abdominal muscles. When you don’t feel like running or swimming, a hula hoop can be used specifically to strengthen your core. It is highly motivating and will help you lose weight in a healthy way and build a flat, toned heart.
In order for the tire to rotate, you have to tighten your abdominal muscles, which is what happens subconsciously by the way.
Is sucking in your stomach tense?
If you want to tighten your stomach, all you have to do is suck it up. Imagine you want to button up a pair of skinny jeans. Then the abdominal muscles can usually activate on their own.
Why does your stomach tense when you exercise?
It is important to tighten your stomach when exercising. When stretching, you not only activate the front and side abdominal muscles, but also the back muscles. These muscle groups together make up the cardiac muscles.
To do this, pull your stomach as if you were pulling your navel into your chest. The muscles should be tense, as if you were expecting a punch in the stomach at any time.
How do I know I’ve trained hard enough?
You can see if the exercise is intense enough but not too intense due to muscle pain. You should be able to feel your muscles the day after your workout. However, if it’s so bad that you can’t move, you’ve exaggerated it and should be more careful the next time you exercise.
You like the feeling of tightness and a dull ache, too. They remind you that you have accomplished something.
Abs made in the kitchen
In order to lose weight, it is important to reduce body fat. The quickest and most effective way to achieve this is to eat plenty of protein and few carbohydrates, but high in fibre, frequently.
Foods like whole wheat bread, nuts, avocado, eggs, lean meats, fish, berries, and oatmeal are great for strengthening your abdominal muscles. Sugar and white flour products are taboo.
Drink plenty of water so you feel less hungry and fit. You can find more tips here: “Changing your diet is that easy today!”
If you want to learn how to tighten your abdominal muscles, you should start slowly. Crunches, sit-ups, and other intense exercises are not suitable for beginners.
Many mini-drills can be incorporated into everyday life. You don’t even need training equipment or other equipment for this.
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