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• To step
• Method 1 of 3: Strengthen your core at home
• Method 2 of 3: Exercise in the gym
• Method 3 of 3: Keep your core strong

Your core is a complex series of muscles, starting just below the chest muscles and extending down to the pelvis. The core also refers to some of the back muscles and other muscle groups in the trunk. A tight core means an all-round strong and healthy body. If you want to learn how to strengthen the core, there are a number of exercises to do at home or at the gym. Once you have built that power, you can also learn how to maintain it.

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Method 1 of 3: Strengthen your core at home

1. Keep your core muscles engaged throughout the workout. Just doing the exercise is not enough. Make sure to engage your core muscles with every exercise for full effect.
   • To find your core muscles, lie down in a push-up position for about 1 to 2 minutes and pay close attention to which muscles start to feel tired. Usually those are not your arms.
   • When you lie down in a push-up position or do a core strengthening exercise, tighten your abs during each rep. Those are the muscles we are talking about.
   • To do this exercise correctly, inhale as the muscles contract and exhale when you release the muscles.
2. Do the plank. The plank is a simple exercise and puts all of your core muscles in the abdomen and back to work, making them a great exercise for tightening your core. You do this as follows. Lie in a push-up position. Raise your feet to about shoulder height by balancing them on an exercise ball or rest them on a chair. Keep your arms only slightly bent, not locked, and hold that position for 1 minute, with the core muscles tight.
   • When you do this for the first time, try to keep it up for 2-3 sets, each about 1 minute long. If this is too difficult, try to hold it for at least 30 seconds or as long as you can.
   • If you want a bit more of a challenge, ask an assistant to put a manageable weight from a training device on your legs.
3. Do the side plank. Lie on one side, supported by your elbow. Place your legs together and make sure your other arm is out of the way. Contract your abs well and lift your hips off the floor. Keep your back straight, forming a triangle with the floor. Hold for 30 to 60 seconds and then repeat on the other side. Try to do 3-5 sets of this, on both sides.
4. Do burpees. Starting in the push-up position, tighten your core muscles and keep your back straight. In one quick motion, jump into a squat position on your feet and stand up. Then drop back into a squat position and kick your legs back to return to a push-up position. Try to do this as quickly and smoothly as possible.
   • When you first start, try doing 3 sets of 15 burpees. If you want to make it a bit more challenging, switch to jumping burpees or do these with dumbbells.
5. Do mountain climbers. Start in the push-up position, tense your core muscles and keep your back straight. Take a big step with one leg, bring your foot up to your waist, then alternate with the other leg, kicking your other foot forward as you place the first foot back. Do these as soon as you can.
   • Try to hold this position and do these mountaineers for about 30 seconds. Try to do 3 sets if you can.
6. Do leg lifts. There are several exercises that have something to do with leg lifting and that strengthen all core muscles. To start, lie flat on your back with your hands under your buttocks. Keep your feet together and lift them about 6 inches off the ground. Lift them to an angle of about 45 degrees, then lower them back to 6 inches above the ground. Try to do as many reps as you can in 30 seconds, then repeat 3 times.
   • You can also air bike by putting your hands behind your head, as if doing a crunch, sitting upright with your back straight, a few inches off the ground. Lift one leg at a time, raising the knee and turning your torso toward that side of your body. Keep your back straight.
7. Do push-up walk-outs. Lie on the floor in a push-up position and place your hands slightly wider than your shoulders. Keep your feet in place and then slowly walk your hands. Go as far as you can. Try this 10 times if you can.
8. Do rope climbs. Sit with your legs stretched out in front of you and your feet in a V position. Stretch out your toes. Tighten your core muscles and arch your spine. Lift your arms and move them as if you were climbing a rope, twisting your body slightly each time you reach up. Do 20 of these moves with each arm.
9. Do fewer crunches, but as it should be. Lie on your back with your knees raised and your feet flat on the floor. Place your hands behind your head or in front of your chest. While your back and neck remain straight, get up by contracting your abdominal muscles. Raise your torso about a 45-degree angle and then lower your upper body back down, but not all the way to the floor. Repeat.
   • If you're just starting out, try doing a few sets of 30 crunches. Do them slowly and keep your abs tight the entire time. Crunches are supposed to be difficult and not something you go through as quickly as possible.
   • Many people make the mistake of thinking that doing a few hundred crunches every night will result in rock hard abs in a matter of weeks. If that's all you do, then you're unlikely to see any results. Crunches make muscles stronger, but burn little fat.

Method 2 of 3: Exercise in the gym

1. Do deadlifts. If you are in the gym, go to the free weights. Squat in front of the bar and grip it firmly with your hands shoulder-width apart. Stand up, tense your core muscles and keep your back very straight. Slowly bend your knees to return the bar to the ground. Do not arch your back, but keep it straight.
   • Most people can do this exercise with a fair amount of weight, but don't overdo it. Use a weight that is quite challenging for you when doing 10-15 reps.
   • Since this is an exercise that strengthens the lower back, it is usually a good idea to wear a belt for reinforcement. Make sure you use the correct technique and keep your back as straight as possible. Ask a spotter to help you use the correct technique.
2. Swing a hammer. Many gymnasiums have sledgehammers, often along with a large tire where you can hit them. Grasp the hammer firmly with both hands and stand with your feet shoulder-width apart, slightly bend your knees and your back straight. From one side, swing the hammer up and over your shoulder to hit the tire or pad. Try to control the hammer as it bounces, then hit from the other side towards the first side. Repeat for both sides, 10-15 reps each. Do three sets.
   • One of the most important parts of the exercise is to keep the hammer from bouncing back and hitting your face. It's not about swinging, it's about checking the hammer after you've delivered the blow. Be very careful when swinging the hammer.
   • If your gym doesn't have a large hammer and tire to swing with, you can still do this exercise with regular dumbbells. Grasp it as you would with a hammer, but with both hands.
3. Work with heavy ropes. Many gyms today have a heavy rope that you can grab for core training. Usually this is tied to the wall with one end, with a few different heavily braided strands to grab onto the other end.
   • To train your core, grab the end of the rope from a half squat with your core tight and your back straight. Swing your pelvis forward and bring your arms up to give your end of the rope a high swing (it should wave toward the wall), then down again.
   • Stay in the half squat and keep your core tight throughout the exercise. Repeat this exercise for 30 seconds and try to do 3 sets.
   • Some are a lot heavier than others, so try out the rope before grabbing it and swinging it loose.
4. Swing with a kettlebell. The same type of exercise as swinging a rope is the kettlebell swing. This action is pretty much the same, but you hold a kettlebell firmly with both hands and swing up between your legs to chest height, instead of overhead. Do 15-20 reps, 3 sets.
5. Do Russian swings. Lie on the floor as in a crunch and hold a medium weight barbell with both hands. Extend your arms out in front of you and sit upright, keeping your back very straight at a 45 degree angle to the floor. Tighten your core muscles, turn 90 degrees to the side, and keep your arms straight. Then turn to the other side. Try to do as much of this as you can within 30 seconds, and take it slow. Try to do 3 sets of this.
6. Do hanging leg raises. Hang from a high bar and lift your legs. Make sure your legs are at a 90 degree angle to your torso, bring your knees up to your chest and keep them straight. Try 3 sets of 15 reps.

Method 3 of 3: Keep your core strong

1. Find a workout that you can do regularly and that you enjoy. Keeping your core strong is not something you can achieve within two workouts. If you want strong, toned abs and a flat stomach, you will have to exercise without interruption and eat healthy to maintain it. To make it easier, you can choose a training form that you enjoy.
   • YouTube, Muscle & Fitness, and a number of other resources all have free workout guides and various circuit training routines for you to follow. Find one you like and try to do this 3 times a week. Play some music and try to keep up. This way is much easier than trying to do it all yourself.
   • If you prefer it; some people like to change their routine regularly and try different things. Do a workout two weeks in a row and then find a new one. Keep alternating to avoid getting bored.
2. Focus on calorie-burning exercises that emphasize core strength. When you work hard, you don't just want to feel the results, you want to see them. As you work on your core, focus on burning calories and fat around the midsection to make sure all the hard work is showing.
   • Even if you work hard to tighten your core, that layer of fat around your waist can be very difficult to get rid of with just strength training. Cardio is the best and fastest way to get rid of that layer of fat, so that you can at least show your tight muscles.
   • Add a 30-40 minute cardio workout to your routine each week to aid in fat loss, or do the core exercises in quick succession, with breaks of 15-30 seconds between each exercise, for a quick circuit workout.
3. Focus on all-round fitness. Tightening your core requires that you are completely in shape, and not just have strong abs and back muscles. If you want to see results, you should focus on building muscle and burning fat, which requires a fair amount of cardio in addition to your regular core training.
   • Circuit training involves doing a combination of the exercises described in this article, but at a fast pace and with short, timed breaks in between. Find a group with 10 exercises you enjoy doing, dividing them into blocks of 60 seconds and 30 second breaks. Go through the routine 3 times and you'll have everything done in an hour or less.
   • Consider supporting your core exercises with other full-body aerobics. Try yoga, pilates, or a spin class in your area, and alternate those workouts with core training.
4. Eat more whole grains, lean proteins and vegetables rich in vitamins. You cannot compensate for poor nutrition with your training. If you're training for a tighter core, focus on carbohydrates that you burn slowly, such as oatmeal and sweet potato. When you eat protein, think legumes, nuts, and lean chicken instead of fatty burgers and fried foods.
   • Secret Tip: Have a snack about 15 minutes after you finish a workout to help restore glycogen stores and build muscle. Make it something healthy, like a handful of toasted almonds, yogurt and fresh fruit or a peanut butter or protein shake.
   • Alcohol, especially beer, tends to move straight to your stomach. If you want to drink occasionally, try to limit this a bit if you want a tighter core. If you do drink alcohol, take a clear drink that contains few calories and no very sweet mixes.
5. Make sure you don't dry out. It is important during training to replenish the moisture that you lose through sweat. Drink at least 2 liters of water every day while exercising, and make sure you have enough fluids before starting a core workout.
6. Avoid stress as much as possible. Much recent research has investigated the effects of cortisol, also called the "stress hormone", on belly fat. Cortisol naturally fluctuates in most people's bodies throughout the day, but tends to be higher under stressful conditions.
   • Take your mental health as seriously as your physical health. Give yourself a break from time to time to relieve the tension. Practice rhythmic breathing, progressive muscle relaxation, or any other form of meditation of your choice.
7. Let your body recover after workouts. You can also overtrain your core, which can result in injuries. You will have to give your muscles time to recover; give them time to grow. If you don't, you will see results less quickly than if you take regular breaks.
   • Try to exercise every other day during the week, and do other fun things on the weekend that will get you moving. Do your core training on Mondays, Wednesdays and Fridays, then go on the weekend with some friends to play basketball on Sundays, or go cycling on Saturdays to keep yourself moving so that you stay healthy in several ways.