Tighter, Faster: 25 Tricks to Get Toned Abs

If you can have tighter, well-toned abs the fastest way possible, then why not, right? A six-pack abs is any fitness fanatic’s dream goal. This is not to say though that it will not require consistency and hard work from you. It just means that you are the type who would prefer to waste no time in getting to your destination, which can actually be made possible using the safest and most effective of practices. You just have to be able to burn those fats while doing ab-specific routines in a steadfast pace as well as invest time on it. And so, if you really wanna sport that lean and tight abdominal region the soonest, keep these 25 strategic tips in mind:

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1. Power up with a warm up

Nothing beats a proper warm up and your core will be at its best condition when warmed up at the start. Remember that your abdominals are connected with your lower back and warming up can help prevent injury in a big way. So go ahead and warm up those muscles with a simple marching in place or rotating your midsection while standing, before you plunge into your abs routine.

2. Do it one step at a time

Just because you want it fast doesn’t mean you’re gonna jump into extreme abs exercises right away. That will also fast track you to injury. It is certainly not wise to try a complicated core move when you haven’t mastered the basic ones first depending on the level that you are currently at. An effective way to get there faster is to actually start small with some baby steps. Work in a small range of motion first, say hold a plank for 15 to 20 seconds. And then, work your way up as you feel your core strength improving and see that you have mastered proper form. Only then can you move into larger, more advanced exercises.

3. Maintain the tension all throughout

One effective way to get to those dream abs fastest is to constantly maintain tension throughout your core workout. You can do this especially when you are challenged by time and need to have it done fast without sacrificing the quality of your routine. So flex those abs and keep them flexed while doing other exercises such as planks, crunches, and balance work. Squeeze it like someone’s gonna punch you at any time and you need to protect your gut. This way, you will get more out of your workouts and feel the effects intensify.

4. Cover all dimensions

By essence, your body does not work in just one, single plane of movement. Consequently, your abs have to be worked out in all dimensions to stay true to this principle. It is but right that you work your abdominal muscles in isolation by doing crunches or turning and twisting your body like usual. However, combining this with a whole bunch of other exercise movements for your other muscle groups actually contribute to your core development as well. Incorporate functional fitness movements such as a Stability Ball Chop or Twist and a Side Lunge Wood Chop to make for a really strong core and a great overall exercise regimen.

5. Do the squats

Apparently, your core does not just cover your abdomen or your lower back. Exercise physiologists who continue to study the core have found and understood that it is not simply composed of your stomach but your entire trunk or pillar with the exception of your arms, legs, and head. As such, if you want to get that abs tight, you have to exercise your whole pillar, abs, lower back, and those areas which tie into your trunk including your glutes. And what is the best way to strengthen the muscles in your glutes? Well, do the deep squats and do your upcoming 6-pack abs justice.

6. Hang on a pull-up bar

Sometimes, you can stress your back from all those sit-ups and crunches and it’s wise to vary your routine with some equally-effective hanging leg lifts. Use a pull-up bar to hang on to by sporting a posterior pelvic tilt while keeping your torso and legs straight. The key is to execute a slight backward incline to your upper body in that area where the pelvic region has been tucked in. To start, pull your knees upwards to your chest, pause shortly, then lower your legs, slowly returning to your original position. While hanging, you can make use of elbow sleeves or slings to provide support for your arms. You can finish 4 sets, 15 reps, then increase the number of reps as you advance with the move. Hanging leg lifts poses an extra challenge on you and activates more of your stabilizer muscles.

7. Strengthen pelvic floor muscles

For one, kegels are exercises that help strengthen the pelvic floor muscles. You can feel these muscles when you stop the flow of urine midstream when you urinate. It’s not advisable to do this all the time but it is for the purpose of locating where they are so you can target them as you exercise. When you exercise your abs, you can engage those pelvic muscles so that you are also able to engage the transverse abs that act as a girdle for the entire core. The result is a tighter midsection all around.

8. Keep your breath going

It can be tempting to hold your breath each time you do a rep and make an effort to execute an exercise. However, proper breathing is not only important in yoga but in all other exercises including one for the abs. You see, the core muscles is in dire need of oxygen in order for it to work optimally in full capacity. So do not hold your breath and instead, keep breathing. The general rule is to try to inhale during the easiest parts of the move, then exhale when you have to execute a difficult move and have to exert more effort. So inhale as you work your way down from an abdominal crunch, then exhale as you work your way up.

9. Make every movement count

When you have been executing some movements repeatedly, it can become so routine that you will tend to be lax about it and think, you can do it with your eyes closed. It is important to remember however that each move has to be properly done in order for it to be effective and think quality over quantity. And so the next time you do your sit-ups, keep your rib cage closed. Instead of lowering down like it’s nothing, make a conscious effort to close the rib cage to make it “crunch” more and engage those transverse abs as well. In this way, you are also making sure that your back is supported and that you are safe from any injury.

10. Build strength and control

Core strength and control should be your goal if you want to achieve those tight abs faster. One surefire way to do this is with the use of plank exercises. To execute, lie with your face down on the floor. Your forearms should be underneath your chest. Next, push the upper body off the floor while keeping your toes on it, then lift the hips so that only the toes and arms are supporting your weight. This position should be held and last for fifteen seconds at a time, and the body should be kept straight and rigid the whole time. Make 4 sets of the plank position and simply increase the duration as you progress. As you adapt to the plank, you can try adding some side crunches or other floor exercises to make it even more challenging as you develop more strength and control.

11. Add some weights

The key to a tighter, well-toned abs is the constant challenge that you let it go through. If you think that your usual sit-ups are becoming too easy, you can add some weights to your routine to renew the challenge. Change the way you look at dumbbells and use it too for your abs exercises to strengthen your core. Instead of doing more than 20 reps, throw in some weights to your sit-ups and feel the intense burn once more.

12. Incorporate balance

Balance work can fire up your typical abdominal routine, resulting in a stronger core and overall equilibrium. You can make use of a stability ball, a Bosu, or a balance board. Simply standing on one leg can already test your balance and challenge your core deeply. Try balance work and increase the effectiveness of your ab exercise.

13. Scrape the fats off

You have to scrape your midsection clear of any fats if you want to make it lean, mean, and tightly toned. The most sought-after 6-pack won’t be very visible as well when it’s still surrounded by unwanted fats. To burn those fats faster, you can up your cardio exercise with an interval training routine. On a stationary bike or treadmill, warm up for a good 10 minutes at your usual pace. Then, raise the resistance on your bike or increase the speed on your treadmill and pedal or run faster for a burst of 30 seconds before returning to your original pace for 1 minute. Repeat the same sprinting routine for at least five intervals and accelerate your core training.

14. Chin up

You might not be that aware of this, but exercise buffs have this common mistake of keeping their heads down while doing some abdominal mat work. This posture mix up actually strains your neck and takes the focus of the exercise anywhere else except the abs that you are actually targeting. So the next time you do core movements on your mat, make a conscious effort not to lower your chin to your chest.

15. Support your back

As you steer your focus towards your midsection, you will tend to forget about your back. It is important to remember however that developing true muscle strength requires an eclectic approach where you also support your lower back to avoid unnecessary pain and injury. A good exercise principle to follow is that, with every routine you do that solely targets your abdominals, do an exercise that is specific to and intended for your lower back alone. Try a Swan Dive for instance and complete your core training with a lower back exercise. Twists and planks support your back so they are recommended as well.

16. Focus and persist

Let’s face it, having a 6-pack is not all that matters and you still have the rest of your life to think about. Many times, you might have caught yourself zoning out while on the mat and thinking about what to have for dinner or how to close that deal with tomorrow’s client. In effect, instead of focusing on the burn, your mind and body will be elsewhere. It is important at this stage to stay in the moment and have that presence of mind. Remember that you are working out and that is all you should be thinking about if you are to achieve amazing results. Think about all the other stuff after you workout. While working your abs, focus and maintain that focus all throughout your routine. Build that strong mind-body connection so that you engage more muscle fibers and hasten the results.

17. Shift gears

It seems logical to think that if you want to achieve something fast, then you also have to do it fast. However, one effective strategy in getting tight abs quicker is to shift gears and go slow. You probably notice that when you get too fast, it seems like you’re just breezing through it, not feeling a thing. This time, try to go slow and actually feel every inch of your muscles burning. Boost your strength and expedite the results as you shift to more targeted action.

18. Align your diet

You are not going to waste all your hard work toning your abs by enjoying cheat days too frequently. If you are really serious about it, everything that you do has to be in line with your 6-pack goals. So yes, you certainly have to eat more of the stuff that contributes to a tighter abdomen. What you need is a protein-rich diet that also includes fruits and vegetables, low-fat dairy, and whole grains.

19. Rest to build

Another secret to a tighter abs fast is to give your muscles ample time to rest because it is actually during this time that muscles build. Forget about abusing your muscles by not taking a day off because this is definitely not helpful. You can still work out, but give your abdominals a rest at least every other day as recovery is important for muscle repair and growth.

20. Walk-up your usual plank

If you are looking at progressing from your usual routine, its the plank that you need to work on for that chiseled abs. You already know that the plank is a complete core exercise for the abs and upper body. But by walking it up, the added challenge to your abs muscles is going to boost calorie burn faster. From a low-plank position, focus and keep your hips stable while making your core tighter as you lift yourself up unto your right and left hands simultaneously to get to a high-plank position. Then, lower back down to your right then left forearm to return to the starting position. You can repeat the walk up plank for 10 to 20 reps based on your ability and fitness level.

21.Eat in wholes

While you are working your abs, stay away from foods that promote fat again especially around your midsection. Sugary foods and white flour that wreak havoc on your blood sugar must be avoided at all costs. What you want instead is to increase your metabolism by eating only whole foods. Low-fat proteins are likewise ideal such as lean meat, fish, or grilled chicken. Brown rice and oats can fuel your abs exercise like other complex carbohydrates.

22.Innovate, constantly

A plateau is what you want to avoid when trying to achieve a 6-pack the accelerated way. In this case, it is smart to constantly innovate and explore different kind of core routines that you might have never done before. As long as they are safe, it is advisable to switch into a particular abs exercise or maybe change your entire program every six weeks. To target your rectus abdominis muscles, you can try the Elevated Bird Dog or the Stir The Pot exercise. If you haven’t tried the Figure 8, then this fun exercise might interest you for a strong core and back. You can also give the Inchwork Slide or Russian Twists a shot. They are all worth it.

23. Work upper abs last

Traditional exercises for the abdominals typically target the upper region that the rest can get neglected. Remember that you still have your obliques and lower abs to workout too as part of that long rectus abdominis muscles. So this time, work the upper part last. Besides, the lower abs can be hardest to tone that it’s good to focus on them. First, do some multiple-target or lower ab exercises such as a double leg lower lift, cable crunches, trx prone pikes, or pike to superman. After that, you can continue with your usual upper abs routine.

24. Throw in some yoga

Yoga is all about core strengthening and mixing some in to your usual workout can be highly beneficial. When you’re tired of the gym, the seemingly rough stuff, and all those equipment, yoga can provide a more relaxing respite that will still help build your core strength. Going to a yoga class once in a while improves your flexibility and develops that mind-body connection essential in staying focused with your overall goals. Whatever stress that you may be feeling, either in relation to your abs exercise or about life in general, can also be effectively relieved through yoga.

25. See it through till the end

You only fail when you quit so do not make failure an option. You can take a rest if you feel tired, but never quit. Stay consistent with your exercise program as well as your diet regimen until you like what you see and you have reached your goals for a strong, toned up abdominal core. In this way, the result that you achieve will be permanent and that you can let it stay that way for as long as you want to. Get an exercise buddy, hold some friends accountable, or document your progress with photos and videos. Do everything and anything you can to persist and succeed.

Are you ready to lose weight, build muscle and get more healthy and fit? Join Beachbody On Demand, and get unlimited access to Beachbody’s world-famous programs, including 80 Day Obsession, 21 Day FIX®, Insanity, P90X® and 100’s more. Don’t miss out on your chance for amazing results. Sign up today!