Tight Abdominal Muscles With Six Basic Movements

As you probably know, the  abdominal area accumulates more fat than almost any other part of the body. While it always varies depending on each person’s metabolism, it is often a problem area for people who want to lose weight. Work on your abdominal muscles for endurance and tight abdominal muscles that also protect against limb or lower back injuries.

While other people like going to the gym, there are also basic exercises you can do at home if you don’t have the time or money to go to the gym.

Are you interested? Let’s start training and get tight abdominal muscles!

1. Abdominal cramps

Crunches are a basic movement that strengthens the lower and upper abdominal  muscles  while firming the area.

Do like this

• Lie on your back on a training mat.
• Bend your knees and place your arms crosswise on your chest or back of your head.
• Tense the abdominal muscles and lift the upper body towards the knees, without rising to the knees. Keep your lower back on the mat at all times!
• Return to the starting position and do 12-15 repetitions.
• Make a total of 3-4 sets.

2. Plank

The plank strengthens the abdominal muscles and basically every major muscle group. It takes endurance, but practice makes perfect!

Do like this

• Lie face down on the floor, and place your weight on your forearms and toes.
• Make sure your back is straight and tense your abdominal muscles for 30 seconds.
• Rest for a minute and do 4 repetitions.

3. Mountaineer

In addition to the straight abdominal muscles, the mountaineer also strengthens the transverse abdominal muscles. It also helps burn fat.

Do like this

• Lie face down on the mat and support yourself with your forearms or palms and toes. Bring your knees to your chest one at a time as fast as you can.
• Tense your abdominal muscles all this time and do three sets of 20 reps.

4. Side plank

The side plank requires a lot of balance and concentration. It is a classic variation of traditional plank and rises to the same level of difficulty. It makes the oblique abdominal muscles strong and it also works the lower back.

Do like this

• Lie on your side on the mat, placing weight on your forearm and outside your foot.

• Place your other arm close to your body or if you can, you can raise it towards the ceiling.
• Tension your abdominal muscles and lift your body for 20 seconds.
• Rest for a minute and do 3 reps on each side.

5. V-crunches

V-cramps are a great way to strengthen the abdominal muscles, especially the lower abdominal muscles. It is a perfect addition to the other movements we mentioned and  it helps to tighten muscles.

Do like this

• Lie on your back with your arms on your sides and your legs outstretched.
• Tighten the abdominal muscles and bend the knees so that the legs and hips form a 45-degree angle.

• Then lift your upper body to form the letter V.
• Slowly return to the starting position and do three repetitions of 12 sets.

6. Lifting

Raising the legs towards the ceiling helps to tighten the abdominal muscles. In addition to the abdominal muscles, the leg lift also tightens the oblique abdominal muscles.

Do like this

• Lie on your back on a training mat with your arms on your sides and your legs outstretched.
• From this position, lift your legs toward the ceiling until your legs are straight up.
• Tighten your abdominal muscles to keep the L-shaped position, and try to lift your hips off the floor.
• Slowly return to starting position. Try not to let your feet drop down quickly.
• Do three repetitions of 10 sets.

Remember that you need  to do these exercises consistently  if you want to see results. There is no point in giving your all a few times and then quitting. Also, monitor your eating habits and consider eating foods that promote the accumulation of body fat in the abdominal area.