Whether you’re looking to gain strength or just feel better about the way you look, proper exercising is the key to strengthening your abdominals. If you want to have a six-pack, or you would just prefer a tighter and more toned look to your stomach, getting there involves strengthening your core muscles. Here are 7 workout tips to point you in the right direction.
1. High-Intensity Interval Training
If you’re looking to shed fat around your midsection, this comes down to reducing your overall body fat percentage. High-intensity interval training, or HIIT, has been proven to be one of the most powerful ways to accomplish this. Basically, what you do is take just a few different core-strengthening exercises, and complete each one at a very high intensity. When switching from one exercise to another, resist the temptation to rest in between. This elevates your heart rate, and helps to rev up your metabolism.
2. Use a Stability Ball
To see some definition appear in your ab area, try including balance work into your exercise regimen. Using a stability ball, or yoga ball is a great way to engage your core. When you exercise with a stability ball, you not only build strength in your midsection, your back and pelvis get stronger as well. Strengthening your lower back is important because if there’s an imbalance of strength between your abs and your lower back, you may experience an injury or back pain. Some great exercises you can do with a stability ball to flatten and tone your stomach area, while protecting your lower back, include:
· Ball crunch
· Ball knee raise
· Ball bicycle crunch
· Ball tuck
· Ball pike
These are just some of the types you can do to get you started.
3. Exercise with An Inversion Table
Have you ever thought of hanging upside down to strengthen your core? This can be done by using an inversion table. Doing sit-ups with the force of gravity against you can really be an effective way of strengthening your midsection. The best inversion table will come with detailed instructions on how to get the most out of it, in regards to therapy and exercise.
4. Take it Slow
When you perform your stomach exercises, are you tempted to just fly through them to get it over with? Chances are, this approach isn’t going to give you the results you want. The most effective method is to slow down and feel the burn. Doing so helps target specific muscles and works them in a more effective way, promoting greater strength and getting your stomach toned more quickly.
5. Engage Your Abs
Engaging your abs means holding your abdominal muscles tight, as if someone were about to punch you in the stomach. The idea is that you want to maintain this constant tension the entire time you’re working out your abdominals. Doing so really gives your workout an extra punch. The great thing about flexing your abs is that you can do this anytime. Even when you’re at home doing the dishes perhaps, you can engage your abs and no one has to know!
6. Just Breathe
Never hold your breath when you’re exercising, whether you’re performing strengthening exercises or doing cardio. Your stomach muscles need oxygen to perform at their complete capacity, so be sure to feed them enough with full, deep breaths. In general, it’s recommended that you inhale when you’re having to exert the least amount of force, and exhale when you’re putting forth the most effort.
7. Mentally Focus on the Task at Hand
When you exercise, are you daydreaming about all of the things you need to get done today? Are you focused on watching your favorite series on Netflix? If so, it’s time to shift your attention to your body. This is important for several reasons.
First of all, being completely in the present moment, paying attention to the sensations in your body will activate the mind-body connection. According to research, when you focus on activating your core, muscle activity increases. The result of this is that the strength of your midsection maximizes over time.
In addition to this, you also need to be aware of any painful sensations in your body that may indicate a possible injury, as you could push your workout too far.
Final Thoughts
Gaining abdominal strength has many benefits, other than just cosmetic appeal. Having strong abdominals supports good posture, which makes you look taller, and feel more confident. Abdominal strength reduces back pain, and helps your back fatigue. Strong abs also help to balance and stabilize your body. While doing your ab exercises, try visualizing your stomach getting flatter, and feel your muscles getting stronger. Focusing your mind can help bring you the results you desire.
