Shutterstock
The question on how to tighten core muscles is probably one of the most searched exercise questions. Both men and women desire to have a flatter stomach and abs as opposed to a chubby stomach which they may deem to be unflattering.
If you have been trying to find answers to “how to tighten my core and flat belly?” The first thing you need to remember is that spot exercising is not a thing. It is a myth and does not work (12). If you desire a flatter stomach and abs, then you need to realize that doing just core exercises is not the answer.
If you have been trying to find answers to “how to tighten my core and flat belly?” The first thing you need to remember is that spot exercising is not a thing. It is a myth and does not work (12). If you desire a flatter stomach and abs, then you need to realize that doing just core exercises not the answer.
Doing endless sit-ups multiple times in a day will not melt away or burn the fat around your stomach or love handles. For the desired flatter tummy and tighter core, you must first fix your diet by reducing the number of calories you eat. If you eat more calories than you burn, then working out, no matter how hard, will not help you (7).
A common misconception is that core muscles involve just the abs or the belly. This is not true. Core muscles are made up of multiple muscles that start from your spine to your lower back, pelvis, and glutes (6). All these muscles help us when we stand, bend, and twist from left to right, among other things.
Among all these muscles, which ones should you pay attention to when your trainer yells “tighten your core!” or “engage your abs!”?
Imagine a straitjacket but for your internal organs. This is what the transverse abdominis is. This core muscle extends from your torso to your pelvis, and its primary and only function is to support your abdominal wall, compress your organs, and stabilize your spine.
Read More: HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore
The external obliques are located on either side of your body, right where your love handles are. The internal obliques lie just under the external obliques. Both muscles enable us to bend sideways and twist our bodies on either side.
They are found along both sides of your spine from just below your shoulder blades to your pelvis. They help us twist from side to side and stabilize our backs whenever we extend our shoulders.
While you might not be familiar with its scientific name, this muscle is what makes up the abs and is mostly what most of us covet when looking up core workouts. Other than looking quite fabulous, the rectus abdominis enables us to bend the spine.
Found on each side of your spine, they extend the entire length of your back. Their functions are side to side movement as well as extending and rotating the back.
Now that you recognize the primary core muscles, how do you tighten them as you work out?
The basic thing is that all the muscles from your rib cage to the pelvis should be held tight. First, fill your belly, and then inhale and exhale, only allowing your rib cage to move. Your belly should remain tight and full after the first breath (10).
BetterMe is your fast-track ticket to a long-lasting weight loss! Tailor your fitness journey and maximize your results with just a couple of swipes!
Crunches are some of the most popular “how to tighten your core area” exercises (8).
To avoid straining your neck or using your hands to push your head up, cross your arms on your chest. Hold for three deep breaths.
For an easier variation to this, balance on your elbows and knees (3). Work with the variation that feels most comfortable to you to avoid injuring yourself.
Read More: Planks For Beginners: Put Your Core Strength To The Test
This is a favorite and is another variation of the original abdominal crunches (7).
While this workout does not specifically target the abs, it is a compound exercise that not only targets your glutes but also engages your core when done correctly (2).
If you’ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. Our app will help you restructure your habits, remold your life and crank up your fitness results!
This is another example of a compound exercise. It works on both your core and glute muscles (8).
Ordinarily, this workout is used to help get a rounder and firmer glute. However, you can use this workout to help you practice how to tighten core muscles while working out (1).
This is a fantastic core workout as, during the exercise, you use your ab muscles to stabilize yourself (5).
Another compound workout, it engages your abs, lower body, and lats.
All the above workouts are amazing and effective examples of how to tighten the core. For the best results, make sure to do two to three sets of any of the above workout options. However, you must keep in mind that you need to pace yourself. Do not do all exercises at once as you will most probably overwork and hurt yourself.
Most, if not all of us, would love to have a quick “how to tighten core” secret. Sadly, there is no such thing. However, if you would like to have a tighter core, enviable abs, or flat tummy, do the right thing by sticking to a healthy diet and working out regularly. Do not starve yourself, pick quick and potentially dangerous diets, or over-exercise in the hope of faster results. A tight core is a labor of love that takes dedication.
Before embarking on a weight loss journey, the first thing you need to do is sit down and take a moment to set goals for yourself. Most lose their motivation to work out and lose weight due to unrealistic expectations. According to the Centers for Disease Control and Prevention (CDC), a healthy and sustainable weight loss goal involves losing half a kilogram to one kilogram a week (one to two pounds) (11).
Obesity and overweight people tend to consume more calories than they need or burn in a day. This is also made worse by the convenience of fast food, which is normally quite unhealthy and loaded with extra calories. To lose weight and eventually tighten your core, choose to eat healthier foods. Also, pay mind to the amount of food you consume on a day and go on a calorie deficit.
Reducing your intake by 500 to 1000 calories a day is a great place to start (9). A calorie deficit can be achieved easily by:
Remember that everything should be done in moderation. If you choose to treat yourself, choose to have one slice of pizza instead of three. These small changes to your eating plan will have big results in your weight loss.
A great way to help you lose weight is to workout. You can incorporate some of the above “how to tighten your core” workouts into your daily routine. If you do not exercise regularly, you can start by taking a walk every day while counting your steps (4). With time, you will build up your endurance and incorporate full body and core exercises in your daily routine.
While we have established that spot exercising is a myth, compound exercises are a great way to lose weight and work on multiple muscles, including building and tightening those in your core (2). You do not just have to do sit-ups and crunches to tighten your core fast.
In as much as you would love to get a flatter tummy in a week or two, this is not possible. Remember that your core did not lose its definition in a week. You cannot undo months or years-long damage in a few days.
As stated above, there is no quick fix to a tighter core or flat stomach. You will need to work out, eat right, and be patient. Eventually, your dedication will pay off.
Give your body some move and take up this 20 Min Full Body Workout at Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!