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5 Core Strengthening Exercises To Tighten the Midsection

Kredy
Planks are very effective for toning the midsection
Planks are very effective for toning the midsection

The abdominal muscles act as a pivot and are crucial for coordinating a slew of muscles both in the upper body and the lower body. Therefore, it is quintessential to tone this vital region with a targeted training program. However, building the core and tightening the midsection could turn out to become a daunting task as it requires tremendous discipline and unrivalled commitment levels. One must train for months before witnessing any visible results.

Along with a highly-disciplined workout program, one must also take steps to have a healthy diet that is rich in protein and has minimal amounts of fat, which contributes to developing ‘love handles’ around the waistline. On the other hand, the presence of lean protein aids in muscle building and recovery.

Without further ado, let us dive in deeper and look closer at the five core exercises that one should add to their workout program to develop a tight midsection.


#1 Plank

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The plank is a wonderful isometric exercise that targets the entire core region with increased accuracy. Moreover, with its simple motion, the exercise could be performed by both beginners and casual trainers.

Instructions:

Step 1: Lie down on the floor in a prone position with your feet placed close to each other. Keep the arms on the side, parallel to the body.

Step 2: Raise your torso and place the arms beneath the chest such that the entire body is resting on the forearms and the toes. Ensure that the elbows are close to the body throughout the duration of the exercise.

Step 3: Hold the position for 30 seconds and return to the starting position. Do not let the body sag towards the floor throughout the duration of the exercise.

Repeat the exercise for the recommended number of times.

Important tip: Perform the exercise while wearing a weighted vest for added resistance and improved customizability.

Next up: Bird Dog

#2 Bird Dog

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Apart from strengthening the midsection, the bird dog exercise is effective in toning a host of muscles both in the upper back and the lower back region. Additionally, the exercise tones the glutes, hamstrings and the quads.

Instructions:

Step 1: Get into the initial position by placing the knees and the palms on the floor. The hands must be perpendicular to the floor and should be placed directly beneath the shoulders. The knees must be positioned directly below the hips.

Step 2: With a straight torso, extend the right arm and the left leg outwards until they are parallel to the floor.

Step 3: Pause for a second and return to the initial position. Perform the same motion on the other side to complete one rep.

Repeat the exercise for the recommended number of times.

Important tip: For maximum efficiency, ensure that you tighten the core while performing this exercise.

Next up: Crunches

#3 Crunches

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The crunches are the go-to exercise to build the abdominal muscles as the unique motion of this exercise activates the entire core region.

Instructions:

Step 1: Lie down on the floor in a supine position with your feet placed close to each other. Keep the feet flat on the floor and slightly bend the knees to form an arch with the floor. Position the palms behind the head without interlocking the fingers.

Step 2: Brace the core and gradually raise the torso with a stationary lower body. Continue this motion until the upper body is almost perpendicular to the floor.

Step 3: Pause for a second and return to the starting position.

Perform the exercise for the recommended number repetitions.

Important tips: Wear a weighted vest while performing this exercise for added resistance and improved customizability. Do not use momentum to lower the body as an improper form could lead to an injury.

Also, read 7 Types Of Crunches For A Flat Belly

Next up: Superman

#4 Superman

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The Superman pose primarily targets the abdominal muscles. The other stabilisation muscles include the glutes, hamstrings, quads and a host of muscles in the lower back region.

Instructions:

Step 1: Lie on the floor in a prone position with your feet placed close to each other. Fully extend your arms and legs outwards such that they are parallel to the body. The palms must be facing downwards throughout the duration of the exercise.

Step 2: Raise the upper body and the lower body off the floor while balancing it using the abdomen. Keep the arms and legs extended throughout the duration of the exercise.

Step 3: Hold the position for 30 seconds and return to the starting position.

Repeat the exercise for the recommended number of times.

Important tip: For best results, perform the exercise in a smooth and controlled fashion with a proper form.

Also, read 8 Best Ab Exercises To Get Those Perfectly Sculpted Six Packs

Next up: Leg Lifts

#5 Leg Lifts

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The leg lift is a relatively simple exercise that could be performed by even amateurs and novice trainers to tighten the midsection. Along with activating the core, the exercise also tones the hamstrings, quads and the glutes present in the lower body.

Instructions:

Step 1: Lie down on the floor in a supine position and place your feet together. Place your arms on the side, parallel to the body.

Step 2: With a stationary upper body, raise the legs in unison until they form an acute angle with the floor. Do not bend your knees while performing this motion.

Step 3: Hold the position for 30 seconds and return to the initial position.

Repeat the leg lifts for the recommended number of repetitions.

Important tips: Wear ankle weights while performing the leg lifts for an increased challenge. Perform the alternating leg lifts for more isolated training experience.

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Edited by Kumud Ranjan
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