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How do you tense your stomach muscles?

Published in Core Muscle Control 2 mins read

To tense your stomach muscles effectively, you can use the following method:

Step-by-Step Guide to Tensing Your Stomach Muscles

  1. Deep Diaphragmatic Breath: Begin by taking a deep breath, ensuring that the air fills your diaphragm. This is the area below your lungs.
  2. Exhale and Draw In: As you exhale, consciously draw your belly button towards your spine. This movement engages the abdominal muscles.
  3. Full Core Activation: For a comprehensive core contraction, focus on tightening the muscles not only in the front of your stomach but also along your sides and lower back. This will lead to a 360-degree core activation.
  4. Hold and Release: Hold this contraction for a brief second, and then release.

Why is this technique effective?

  • Diaphragmatic Breathing: By breathing correctly, you ensure deeper core activation.
  • Belly Button to Spine: This exercise specifically engages the transverse abdominis, a deep abdominal muscle vital for stability.
  • 360-Degree Engagement: Tensing all the muscles around your core provides overall core strength and stability.

Practical Tips

  • Try this technique several times throughout the day.
  • Don't strain; the contraction should be controlled and not cause pain.
  • This exercise can be done standing, sitting, or lying down.
  • Consistency is key for improved muscle control.


Step Description Benefit
1. Diaphragmatic Breath In Take a deep breath into your diaphragm. Prepares your core for deeper muscle engagement.
2. Exhale and Draw In As you exhale, draw your belly button toward your spine. Activates the transverse abdominis and begins the core tightening process.
3. 360-Degree Activation Contract the muscles in the front, sides, and lower back of your core. Provides comprehensive core strength and stability.
4. Hold and Release Hold the contraction for a second before relaxing. Allows you to feel and control the muscles that are being worked.


By following these steps, you can effectively tense your stomach muscles and improve your core strength.

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