You want nothing more than a toned core, but you can't get the muscles to work? We'll show you how to tighten your abs and how to strengthen weak muscles.
If your statement is as follows, then it indicates that you have a very weak core: "I can't tighten my abdominal muscles".
But don't worry. We'll manage that together without any problems.
As a beginner, simple exercises will help you target and strengthen the muscles.
Likewise, a balanced and healthy diet supports you in this.
Table of contents
How do I tense the abdominal muscles?
Especially for beginners, it can be difficult to specifically activate the abdominal muscles. Many do not succeed in tensing the abdominal muscles. If you are one of them, then you should focus on efficient and gentle exercises. This way you can slowly strengthen your core and build muscle.
To train your abdominal muscles gently, you should avoid classic exercises like sit-ups or crunches. They are not suitable for beginners, because you already need a certain basic musculature. If you start with them as a beginner, you can damage your back muscles and overstretch your neck.
Use these three simple exercises instead:
Tighten abdomen on the exercise ball
If you want to learn how to tighten your abdominal muscles, use an exercise ball.
- Lie down with your back on the ball.
- Angle your legs and position both legs about shoulder width on the floor.
- You clasp your hands in front of your chest.
- Now rock your upper body slightly upward and lift your back slightly off the ball.
- Repeat this exercise about 12 times and then pause for one minute. Do two more passes.
Tense abdominal muscles while standing
No equipment is needed for this exercise.
- Stand upright with your legs open about shoulder width.
- Breathe in deeply through your nose.
- Focus on the center of your body.
- Pull the belly button to the chest - as if you want to close the top button of the pants.
- Exhale and hold the tension as long as you can.
Release again. Repeat this exercise 3 times.
Additionally, you should check out the post: "Standing Abdominal Exercises for Beginners."
Lift exercise ball
This exercise targets your lower abs.
- Sit down on the fitness mat.
- Clamp the ball between your feet. Press really hard so that he can not escape from you.
- Now lower your upper body until you are lying on the mat.
- Lift the outstretched legs slightly off the floor.
- Your upper body remains on the mat.
Repeat this exercise 5 times and then take a break. Do two more passes.
If you are more experienced, you can rotate the ball in both directions after lifting it and only then put it down again. Here you can find even more Exercises with exercise ball, which are suitable for the abdomen, legs and buttocks.
Every third day you do these light tension exercises for your abdominal muscles. The rest days will help the muscles recover, making them stronger for the next workout.
Also a good mix of great exercises you can find in this video
In everyday life: lifting and carrying groceries
After shopping, carry a box or carton of groceries in front of your body. Bend your knees and straighten your back to lift the groceries. Tighten your abdominal and back muscles.
When walking, make sure that your abdomen is tense and that you do not push your pelvis forward. When lifting, always bend your knees and keep the box close to your body. Tense pelvic floor muscles.
Endurance sports for the body center
You should also do endurance training to work out your abdominal muscles. If you don't want to jog or swim, the hula hoop can be used specifically to strengthen your core. It is very motivating and helps you lose weight in a healthy way and build a flat, defined body core.
In order for the hoop to circle, you need to tense your abdominal muscles, which, by the way, then happens quite subconsciously.
Here's what you need to know about hula hoop training!
Is belly tightening?
If you want to tighten your stomach, all you have to do is pull it in. Imagine you want to close the button of a pair of tight jeans. Then the abdominal muscles can usually be activated by themselves.
Why tense the abdomen during exercise?
It is important that you pull in your abdominals during the workout. When you tighten, you activate not only the front and side abdominal muscles, but also the back muscles. Together, these muscle groups form the core muscles.
To do this, pull in the abdomen as if you were pulling the navel up to the chest. The muscles should be tense as if you were expecting a punch in the stomach at any time.
How can I tell that I have trained intensively enough?
You can tell if your workout was intense enough, but not too intense, by how sore your muscles are. You should be able to feel your muscles the day after your workout. However, if it's so bad that you can barely move, you've overdone it and should be a little more careful during your next workout.
A little bit you like pulling feeling and the slight pain, too. They remind you that you have done something.
Abdominal muscles are made in the kitchen
To lose weight, it is important to reduce body fat. The fastest and most effective way to achieve this is to eat a lot of protein and few, but high-fiber carbohydrates frequently.
Foods like whole grain bread, nuts, avocados, eggs, lean meats, fish, berries and oatmeal are ideal for strengthening your abs. Sugar and white flour products are taboo.
Drink plenty of water, so you will feel fitter and less hungry. You can find more tips here: "How easy it is to make your dietary change today!"
Our conclusion
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 workouts can be incorporated into everyday life. You don't even need exercise machines or other equipment.
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