Which exercises can tighten the abdominal muscles?

Generally, tightening abdominal muscles can be achieved through exercises such as sit-ups, planks, Russian twists, goat poses (V-sits), and bicycle crunches. If you have concerns or notice related symptoms, please consult a healthcare professional promptly. Detailed explanations are as follows:

1. Sit-ups: Sit-ups are a classic abdominal exercise primarily targeting the upper abdominal muscles. Lie flat on the floor with your knees bent, and place your hands crossed over your chest or beside your ears. Use your abdominal muscles to lift your upper body and then slowly lower it back down. Perform 3 sets of 15–20 repetitions each.

2. Plank: The plank exercise effectively strengthens the entire core muscle group, including the abdominal, back, and gluteal muscles. Assume a push-up position but support your body on your elbows and forearms, keeping your body straight. Hold this position for 30 seconds to 1 minute, gradually increasing the duration. Perform 3 sets.

3. Russian Twist: This exercise primarily targets the oblique abdominal muscles. Sit on the floor with your knees slightly bent and feet lifted off the ground. Lean your upper body back at a 45-degree angle and hold your fists or dumbbells with both hands. Twist your torso from side to side. Perform 3 sets of 15–20 repetitions each.

4. Goat Pose (V-sit): Also known as the V-sit, this exercise mainly targets the lower abdominal muscles. Sit on the floor with your legs extended and lifted off the ground while leaning your upper body backward slightly. Stretch your arms forward to form a "V" shape with your body. Hold this position for 10–15 seconds before relaxing. Perform 3 sets.

5. Bicycle Crunches: Bicycle crunches work both the upper and lower abdominal muscles simultaneously. Lie flat on the floor with your hands behind your head and lift your legs. Mimic a bicycling motion with your legs, alternately touching the opposite elbow to the opposite knee. Perform 3 sets of 15–20 repetitions each.

When performing these exercises, ensure proper form and coordinate your breathing to avoid injury. If you experience discomfort or have concerns, seek medical advice promptly.

References

[1] Yang Song. "Exploration of Abdominal Muscle Training Methods" [J]. Industrial & Science Tribune, 2015, 14(23):152+154.

[2] Wei Xiuyun, Liu Min, Wang Wu, et al. "Research Progress on the Application of Abdominal Drawing-in Maneuver Training in Rehabilitation" [J]. Chinese Journal of Sports Medicine, 2024, 43(06):489-495.