Contracting your abs requires learning to flex and release the abs. The abdominal muscles play a key role in exercising. Contracting your abdominals strengthens your posture, adds power to your arm and leg movements, and helps protect your spine and lower back. In addition, contracting your abs when exercising increases the workload on your abs and helps strengthen them. Core training improves your abdominal control and stabilizes your torso by strengthening your back, upper and lower abdominal muscles, and obliques -- the muscles that run at an angle along your sides.
Step 1
Practice "drawing in." While standing or lying down, pull your navel back toward your spine. Put your hand on your abdomen to become familiar with moving your abdominal muscles independently from the rest of your body. Breathe normally and hold the contraction for 10 seconds. Repeat the exercise several times each day to become accustomed to contracting your abs.
Step 2
Stand in front of a mirror. Brace your abdominal muscles for a punch. Focus on tightening the muscles under your belly to protect your internal organs. Contract your abs without sucking in your gut. Bracing requires contracting your abs without pulling inward. It's a subtle movement and might take practice. Hold the braced position for a slow count of 5 to 10 while breathing normally. Repeat the exercise and practice holding the braced position for progressively longer counts.
Step 3
Practice tightening your abs during your daily activities. Draw your shoulders back and relax them. Contract your abs. Check that your posture is straight -- keeping correct alignment during exercise reduces your risk of injuries. Contract your abs while you're at the computer, while you drive, during yard work, while you do the dishes -- the more you practice, the stronger your abs become and the less effort it requires to maintain the contraction.
Step 4
Contract your abs when exercising. Use your abdominal muscles as you power walk, jog, bicycle, dance, lift weights, perform calisthenics, swim and hike. Notice the difference in the power of your movements and ease of stabilizing your torso as your abs become stronger. Remind yourself frequently to contract your abs when exercising.
Tips and Warnings
- Breathe normally when you contract your abs -- don't hold your breath or breathe shallowly. If you become light-headed, stop the exercise and relax. Avoid arching or rounding your back when you exercise -- this can cause excessive strain on your back. Watch yourself exercise in front of a mirror periodically to check your posture and movements. Stretch after you exercise to increase your flexibility.
- Consult your doctor about any medical concerns, and before beginning an exercise program.
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