Everyone can appreciate a nice sleek core, but how, exactly, do you get tight abs quickly?
What Are Abs?
What does it mean when you say you want tight abs? Typically, people are talking about their core—the area that connects your upper body to your lower body. It consists of more than just the “six pack” that is visible in athletes as well as very lean, fit individuals. Your core includes your transversus abdominus, multifidus, diaphragm, lower back, and pelvic floor muscles as well.
Posture Plays a Role
If you want a really simple, quick fix to look instantly slimmer (and taller, more in control, and in better shape overall), try fixing your posture. Just picture a person who is slouching versus someone who is standing straight and tall with their shoulders back and chest out. The latter is going to appear much slimmer than the former, regardless of the condition of their cores. So, give yourself that instant lift and stand up straight.
Try these exercises to help you correct your posture and stand up straighter:
1. Plank—this is one of the best exercises you can do, not only to improve your posture but to get tight abs. As easy as the plank appears, don’t be fooled by its simplicity. Planks are massively effective and should be a part of everyone’s workout regimen.
Begin on your hands and knees. Next, lower your upper arms so your weight is on your forearms. Straightening your legs out behind you, balance on your toes with your body in a straight line from head to heels. Hold this position for 20 seconds and then lower your knees to the ground to rest. Repeat five times.
2. Supermans—this exercise can help you strengthen the muscles in your back, glutes, and hamstrings, and it’s a great way to improve your posture.
Begin by lying face down on the floor. Stretch your arms out straight over your head, palms down, and straighten your legs, maintaining a space of about 6 inches between your feet.
Lift your arms and legs off the ground simultaneously (about 6 inches or so) by squeezing all the muscles in the posterior chain (or back) of your body. Hold this squeeze for a count of 10 and then release. Repeat 10 times.
3. Reverse Crunches—these are a simple exercise you can do virtually anywhere. This core exercise can help you flatten those abs and strengthen your core over time.
Start by lying on your back with your arms by your sides, palms down, and placed next to your hips with your legs bent and your low back and feet flat on the ground. Using your lower ab muscles, lift your feet and hips off the ground and squeeze your abs to help you bring your knees toward your chest. Lower slowly back to the start, and repeat 10 times.
If you are advanced, you can keep your feet a few inches off the ground in between repetitions. For added intensity, reach toward the ceiling with your arms as you bring your knees up. Hold for a moment and return to the start.
4. Bicycle Crunches—begin by lying on your back with your legs straight. Place your hands behind your ears (your elbows will point outwards). Lift your left leg a few inches off the ground while you bend your right knee and bring it in toward your chest. At the same time, using your oblique muscles (your outer abs), crunch in the center and bring your left elbow toward your right knee. Lower your left arm and right leg back to start (leg hovering over the ground, not touching the floor) and repeat on the opposite side. Rhythmically repeat for 10 repetitions on each side.
How to Get Tight Abs Quickly: How You Eat is Crucial
It’s no secret that a flat belly and what you eat go hand in hand. You can’t just eat whatever you want to eat, whenever you want to eat it, and expect to have tight abs. This is especially important when you’re trying to get tight abs quickly. Tight abs require a somewhat cleaner diet that won’t leave you feeling sluggish or bloated.
How do you avoid the bloat?
- Steer clear of processed foods. If you regularly overindulge on processed, pre-packaged foods, you’ll be taking in a lot of sodium, chemicals, additives, and preservatives—not to mention extra calories—that will prove to be counterproductive to your goal of getting tight abs. Also, you probably won’t feel full or satisfied, which will only leave you craving more food, which can easily lead to overeating.
- Avoid foods that cause bloating. Which ones are those? Well, it depends on the person, but a lot of folks get gassy and/or bloated after eating foods like broccoli, cauliflower, beans, certain fruits, wheat or gluten, carbonated drinks, and/or dairy products. There may be others as well, so it’s important to monitor your individual reactions to certain foods and avoid those that cause you problems.
- Gut health is also a large part of the picture. As our very own “father of medicine,” Hippocrates said, your health begins in your gut. Your gut contains about four pounds of microbes (another name for microorganisms, like bacteria), and it’s important to keep these balanced and healthy.
When properly cared for, your gut can help you get tight abs, enjoy a flat stomach, maintain your weight, stay healthy, reduce stress, improve performance, stay mentally sharp, and more. How do you ensure a healthy gut? As mentioned above, avoiding the junk and sticking to a healthy whole foods diet will help as will consuming fermented foods, fiber-rich foods, and a good probiotic supplement like PRO-X10™.
- It’s also a good idea to monitor your caloric intake overall. Calories in versus calories out will always play a factor in the appearance of your abdominals. If you cover those sleek, sexy abs with a layer of body fat, then no matter what else you do, your core won’t look tight. So, the bottom line is that you will, at some point, need to take in fewer calories than you burn to reveal those tight abs.