5 Effective Exercises To Tighten The Abdomen

To have a firm abdomen, you must not only follow an exercise routine, but also a balanced diet and, above all, a determined mental attitude.

You no longer know what to do with sagging? Without a doubt, tightening the abdomen can take time and a lot of effort. Not for nothing is it one of the most difficult areas to work with.

However, the reason most people fail to achieve results sometimes has nothing to do with diet and exercise technique. That is, obviously they are part of the process, but the main thing is the mental attitude.

Set a goal to improve fitness

The first thing you have to do is take a series of basic steps. Take note and follow them firmly:

• Decide what you want and what you have to do to achieve it.
• Make sure and reiterate that you are ready to do it.
• Set goals for what you want to achieve.
• Go to the future, visualize that you have achieved the goal. Believe in yourself.
• Do not procrastinate. It’s time to start!

What should I eat to get to harden my abdomen?

It is not a novelty to see thousands of diets on the networks or in magazines. The problem with many diets is that they lack or produce a deficit of macronutrients, that is: proteins, carbohydrates and fats. Therefore, the body begins to show deficiencies.

It happens that most people have a rapid weight loss because they deplete the glycogen stores of the muscles, which are carbohydrates that are housed in the muscle structure itself. Consequently, they lose weight, but the muscles become flat and flabby.

Instead, according to a study published in the BMJ, eating a diet that limits fat content produces limited but significant improvements in body weight and, mainly, in various health indicators. This means that it could be a healthier and more effective plan, but it is still recommended to make this diagnosis with a nutritionist.

“Unmissable” foods

As we said, the ideal is that the planning of the diet is carried out with a specialist, taking into account the needs and characteristics of each individual. Just as a guide, below, we show you the foods that you should include in your diet to have the nutrients that the body needs.

• Eggs: It is one of the main sources of natural protein, according to a WebMD post.
• Bananas: As detailed in research published by the Journal of Pharmacognosy and Phytochemistry , their high potassium content helps nerve impulses in the muscles, among many other health benefits.
• Oatmeal: many recommend adding it to breakfast, as it provides protein to start the day, as well as vitamins and carbohydrates.
• Spinach: as stated in a study published by The American Journal of Clinical Nutrition , spinach is a source of calcium, so it can promote the transmission of nerve impulses that make muscle contraction and relaxation possible.
• Red meat: Although many dispute its consumption and advise reducing it for health, ethical and environmental reasons, meat contains protein, iron and zinc. In addition, it provides the B group vitamins, which help the functioning of the muscles.
• White tea: It has chemicals called polyphenols that work as antioxidants and help reduce oxidative stress in the muscles after intense exercise, according to research published in Nutrition .

• India nut: as long as it is consumed in small portions, this fruit improves the functioning of the body at a general level. It contains magnesium, zinc, phosphorus, calcium, and potassium.

Exercises to tighten the abdomen

Now that we know the importance of diet and the need to set goals and strive to achieve them, it is time to detail an exercise routine to tighten the abdomen. Write down the following jobs to add to your routine:

1. Full shrugs

• First of all, lie down on the floor or on a bench.
• Bend your bent knees and put your hands behind your head. It is important that you keep your elbows out.
• For its part, the head should be in a neutral position, forming a space between the chin and the chest.
• Lift your torso and shoulders up without putting force on your chin. You will feel contraction in the abs.
• Return to the starting position and repeat.

2. Side plank

• To begin, lie on the floor in profile and maintain a straight posture.
• Rest the palm of your hand on the floor. Do the same with the foot that is close to the ground.
• You have to form a triangle when you get up without hunching your hips.
• Hold this pose for the time set for each set.
• Repeat for the opposite side.

3. Hip twists to tighten the abdomen

• Sit on the floor so that your legs are bent.
• Stretch your arms behind your back and place your palms on the floor.
• Next, move your legs from side to side. The knees should touch the ground on each side.

4. Hip lift or bridge

• Lie down on the floor or a bench.
• Raise your legs in a 90 degree position.
• Now lower your legs gently and go back up without taking your head off the ground.

5. Elevated hip extensions

• Find a firm wall and stand on your back, some distance away.
• Place your hands on the ground and gradually raise your feet to the wall.
• Bend one knee to your chest and come back as if you were kicking the wall.
• Do the same with the other leg.

Tightening the abdomen is a process that takes time

In all the above cases, the number of repetitions and series will vary according to the physical condition you have. Do not despair of starting “to the maximum”; It is preferable to increase the intensity progressively, either with more repetitions or by adding weight. Also, remember that rest is also important for muscle recovery.

If you eat well and follow this routine, you will be able to tighten your abdomen in no time. To enhance the results in terms of burning abdominal fat, you can add cardio exercises ; a study published by the International Journal of Sport Nutrition and Exercise Metabolism highlights that high intensity ones are even more effective.

Finally, remember that to get results you must be constant. For personalized planning that allows you to advance and prevent injuries or side effects, we recommend that you seek the help of nutrition and physical activity professionals.