To tighten your abs, you have to consistently work your abdominals with strength-training exercises. If you don't like the gym, you can easily exercise at home. Popular core exercises work your abs with different movements to hit all the right muscles including the rectus abdominus, internal and external obliques and transverse abdominus. For a tight abdominal area, do exercises that bend the spine forward, rotate your trunk and stabilize the trunk to work the muscles in order as listed above.
Inverted Flyers for the Transverse Abdominus and Obliques
Step 1
Stand upright with your arms relaxed at your sides. Step your feet hip-width apart and pointing straight ahead. Do not allow your feet to turn out during the exercise. Tighten your abs. Pull your shoulders back and look straight ahead.
Step 2
Shift your weight onto your left foot and slowly bend your right knee, pulling the knee up toward your stomach. Do not lean forward or round your back. Bend your elbows to make right angles at your sides and lift your left arm as you raise your right leg as if you were jogging. This is the starting position.
Step 3
Direct your gaze to a spot on the floor a few feet in front of you and hinge forward from the hips with a flat back, abs still tight. Bring your right arm forward as your right leg extends behind you. Move your left arm back. Keep your right knee bent at approximately 90 degrees. Point both hips square to the floor and lean forward as far as you can, or until your trunk is parallel to the floor. Remain there for three to five seconds.
Step 4
Stand back up to resume the starting position with your right knee up near your stomach and your arms bent at your sides. Perform 10 repetitions and then switch legs. Do three sets, or work up to three sets.
Medicine-Ball Twist for the Obliques and Rectus Abdominus
Step 1
Lie on your back with your knees bent and feet parallel to each other on the floor. Bend your knees at right angles. Hold a medicine ball between your palms and extend your arms straight above you with the ball and then lower the ball to the floor above your head. Tighten your abs to press your back firmly down.
Step 2
Lift your knees into the air and pull them toward your right shoulder. Curl your neck and shoulders off the floor at the same time you lift your knees. Bring your arms forward and toward your left hip so the ball passes on the outside of your left leg. Twist your shoulders to rotate your upper body as far left as you can.
Step 3
Lower your feet and upper body to the floor simultaneously. Curl up again and twist your shoulders to the right while you twist your lower body to the left. Lie back down to complete one repetition. Do 10 reps and work up to three sets.
Tips and Warnings
- Taking the time to stand and sit up straight with your abs squeezed throughout your day will contribute to tighter abs as well.
Things You'll Need
- Medicine ball
Member Comments