Content

• Steps
• Method 1 of 3: Strengthening the core muscles at home
• Method 2 of 3: Working out in the gym
• Method 3 of 3: Maintaining Core Abdominal Muscle Strength

The major abdominal muscles are a series of muscles that start under the pectoral muscles and extend to the pelvis. It also includes several muscle groups in the back and other muscle groups throughout the torso. A "strong back" means a good physique and a healthy body. If you want to learn how to do this, learn to exercise at home or at the gym. Once you have achieved this strength, you can also learn to maintain it.

Steps

Method 1 of 3: Strengthening the core muscles at home

1. 1 Use your core muscles throughout your workout. Just doing the exercise is not enough. Use the core muscles in all exercises to achieve the desired effect.
   • To find your core muscles, stand in a push-up position for about 1 or 2 minutes and notice which parts of your body are tired. These are usually your hands.
   • When you get into a push-up position or do any major muscle group exercise, tense your abdominal muscles with each exercise. These are the muscles that we talked about.
   • To do these exercises correctly, inhale as the muscles contract and exhale as you relax them.
2. 2 Planks. The planks are simple and help you engage all major abdominal muscles. This is a great exercise for training the core muscles of the body. To do them, stand in a push-up position. Place your feet shoulder-width apart and balance on a ball or stool. Keep your arms slightly bent, not closed, and hold on for a minute, involving the main abdominal muscles in the process.
   • When you are just starting out, aim to make 2-3 of these complexes. Each one for a minute, if you can. If it turns out to be too difficult, hold out for at least 30 seconds, or as long as you can.
   • If you want a more challenging exercise, ask your instructor to balance a controlled amount of weight from the weight on the back of your legs.
3. 3 Do the exercise on one side. Lie on one side with your elbow propped up. Place your feet on top of each other and extend your other arm. Tighten your abs by lifting your hips off the floor. Keep your back straight, forming a triangle with the floor. Hold for 30 to 60 seconds, then repeat on the other side. Try to do 3-5 beats on each side.
4. 4 Begin push-up positions with the main muscles involved and your back straight. Jump into a squatting position and stand up in one swift motion. Then sit back down on your haunches and further into the push-up position. You should do this as quickly as you can comfortably for you.
   • When starting out, try three sets out of 15. If you want a more difficult task, jump or do the exercise with a weight in your hands.
5. 5 "climber". Start in a push-up position, with your major abdominal muscles engaged and your back straight. Take a large step with one leg, pull it towards the waist, and then repeat with the other leg. Do this as quickly as possible without leaving your comfort zone.
   • Try to stay in this position and do this exercise for 30 seconds. Try 3 sets if you can.
6. 6 Do leg raises. There are many leg lifts available to strengthen the core abdominal muscles. First, lie on your back and place your hands under your body. Keep your feet together and lift them 6 inches off the floor. Raise your legs 45 degrees, then lower them 6 inches from the floor. Repeat these movements as many times as possible within 30 seconds and repeat the complex three times.
   • You can also do an exercise called cycling with your hands under your head as if you are about to squeeze it, and with your back straight a few inches from the floor. Lift one leg at a time, lift your knee and reach towards it with the other side of your body. Keep your back straight.
7. 7 Walk in a push-up position. Stand in a push-up position and place your arms slightly wider than shoulder-width apart. Stand firmly on your feet, then walk slowly with your hands. Go as far as you can. If you can, repeat the exercise 10 times.
8. 8 Climb up the rope. Sit with your legs extended forward in a "V" shape. Contract the major abdominal muscles and bend your back in a "C" shape. Raise your arms up and pretend to climb the rope, while twisting your body slightly. Do 20 exercises with each arm.
9. 9 It is better to do a little exercise, but do it properly. Lie on your back with knees bent and feet flat on the floor. Place your arms behind your head or cross over your chest. Keep your back and neck straight and sit with your abdominal muscles in motion. Raise your body 45 degrees, then lower yourself, but do not reach the floor. Repeat.
   • For the first time, do a few sets of 30-press exercises. Do them slowly, involving your abdominal muscles throughout your workout. The exercise can be difficult; it is by no means easy.
   • Some people mistakenly believe that doing abs several hundred times in the evening will achieve a rock-solid torso in a few weeks. If that's all you do, you're unlikely to get things done. Abs builds muscle, but doesn't burn a lot of fat.

Method 2 of 3: Working out in the gym

1. 1 Raise the barbell. Come to the free ones, sit down and firmly grasp the bar with your hands, keeping your hands shoulder-width apart. Stand with your back straight and engaging your abdominal muscles.
   • Many people can lift a fair amount of weight, but they don't need to push it. Lift as much weight as you can lift 10-15 times.
   • Because this exercise strengthens the lower back, it is better to wear a belt. Make sure to use the proper shape and keep your back straight. Ask the instructor to help you keep in shape.
2. 2 Swing the hammer. Many gyms have hammers, often next to the tire. Grip the hammer firmly with both hands, place your feet shoulder-width apart, bend your knees and keep your back straight. Swing the hammer over your shoulder to your other side and hit the splint or pad. Control the hammer as it bounces, then hit the other side in the direction of the first. Repeat 10-15 on each side. Repeat 3 times.
   • It is very important to hold the hammer and not let it hit you in the face. It's not just rocking, you also need to control the hammer after hitting. Be very careful.
   • If your gym doesn't have a hammer and splints, you can do this exercise with a weight. Hold the load as you would a hammer.
3. 3 Climb up the rope. Many gyms now have ropes that you can use for exercise. A rope, consisting of several weighty threads, as a rule, is attached to the ceiling with one end, and you can grab the other.
   • For this exercise, you need to grab the rope in a sitting position, involving the abdominal muscles in the process and keeping your back straight. Swing the pelvis forward, raising your arms up to swing the rope (the swing should reach the wall), then bring it to its starting position.
   • Remain in a seated position, engaging your abdominal muscles as you exercise. Repeat the exercises for 30 seconds and try to do 3 sets.
   • Some are heavier than others, so try to assess the situation correctly before starting the exercise.
4. 4 Swing the weights like a rope. The actions are largely similar to the previous ones. Hold the kettlebell firmly and swing it upward, starting at leg level, keeping it straight in the middle, and lifting it up to chest level, not head level. Repeat 15-20 times for 3 sets.
5. 5 Do the Russian swing exercise. Lie on the ground in a basic ab position and hold a moderately heavy barbell with both hands. Stretch your arms straight in front of you and sit with your back very flat at a 45-degree angle to the ground. With the contraction of the main abdominal muscles, rotate 90 degrees to one side, keeping your arms straight. Then turn the other way. Try to make as many turns as possible in 30 seconds, but make them slowly. Do 3 sets.
6. 6 Raise your legs while suspended. Keep yourself airborne on a plank as if you are about to pull up, but raise your legs instead. Make a right angle with your legs, bringing your knees closer to your waist, and keep your legs straight. Do 3 sets of 15 each.

Method 3 of 3: Maintaining Core Abdominal Muscle Strength

1. 1 Do the exercises that you enjoy regularly. You can't keep your muscles in shape in one or two workouts. If you want to have strong, tight abdominal muscles and a flat stomach, you must exercise regularly and eat right. To make it easier for you, find an exercise that you like.
   • YouTube, Muscle & Fitness, and a variety of other sources offering free workout guides and various training schemes for you to follow. Pick the ones you like and try to do them 3 times a week. Make them music. This is much easier than trying to do it yourself.
   • Some people prefer to turn them on regularly and try new ones each time. Warm up for one or two weeks, then find a new one. Change so that you don't get bored with them.
2. 2 Focus on exercises that burn fat to emphasize your muscles. After hard work, everyone wants to not only feel the results, but also see them. While exercising, pay attention to burning calories and reducing the amount of fat around the waist to make sure the results are visible.
   • Even if you work hard on your core abdominal muscles, it will be difficult to shed the layer of fat around your waist with just exercise. Cardio exercises are the best and fastest way to shed excess fat and showcase your trained muscles.
   • To lose fat, add three 30-40 minute cardio workouts per week to your regular exercises, taking 15-30 second breaks, to quickly learn the workout.
3. 3 Focus on all-round fitness. To strengthen your muscles, you need to be healthy, not just have strong abs and back muscles. If you want to achieve results, you must focus on building muscle and burning fat, which requires a fair amount of cardiovascular exercise in addition to core exercise.
   • The learning charts contain combinations of one type of exercise described in a specific article, but are quick, with short breaks in between. Find a group of 10 exercises that you like and divide them into subgroups of 60 seconds of exercise and 30 seconds of rest. Do your core exercises 3 times and finish in an hour or less.
   • Consider complementing your core exercises with other aerobic full body treatments. Look for yoga, Pilates, or spin classes in your area to attend and alternate with your core workouts.
4. 4 Eat more whole grains, lean proteins, and vitamin-rich vegetables. You cannot be on the wrong diet. If you're doing core abdominal exercises, focus on slow-digesting carbs like oatmeal and sweet potatoes. If you want to eat protein, think of beans, nuts, and lean chicken instead of fatty burgers and fried foods.
   • Secret tip: Snack 15 minutes after training to replenish glycogen stores and build muscle. Eat something healthy, like a handful of toasted almonds, yogurt, fresh fruit, peanut butter, or a protein shake.
   • Alcohol, especially beer, tends to go straight to the rectum. If you enjoy drinking occasionally, try to cut back if you want to have a firm abs. When drinking, focus on clean, low-calorie drinks and avoid sugary concoctions.
5. 5 Don't run out of water. When you are exercising, it is important to restore the amount of fluid in your body that you lost through sweating. Drink at least 2 liters of fluid a day when exercising. Make sure your body is not dehydrated before starting a workout.
6. 6 Avoid stress whenever possible. Research shows that cortisol, sometimes referred to as the "stress hormone", affects belly fat. Normally, cortisol levels fluctuate throughout the day, but they tend to rise during stress.
   • Take your mental health as seriously as you do your physical health. Take breaks from time to time throughout the day to relax. Practice rhythmic breathing, progressive muscle relaxation, or any other meditation technique of your choice.
7. 7 Let your body recover from your workout. You can overexert yourself and do enormous damage. You need to give the muscles to recover, give them a chance to grow. Otherwise, progress will be slower than if you were taking breaks.
   • Try to exercise every day of the week and do something fun on weekends that will keep you moving. If you train on Monday, Wednesday and Friday, play basketball with friends on Saturday, or go hiking on Sunday to be on the move. This will help you stay healthy in a variety of ways.