suck it up?

Peppychristian

Ok, so I have been trying several different workouts to add variety and work different muscles. One thing I have noticed with pretty much all the workouts is they tell you to tighten your core. How do you do this with out sucking in a breath and holding it (which can't be a good idea when you are working out)? I guess part of my problem is that I have had three babies in three years and what used to be a flat stomach has turned into sagging skin. It almost feels like I have no stomach muscles. Are there specific things I can do at home without equipment that will help strengthen my core muscles (specifically abs) without straining the back or neck?

MinaAriel

I did a Leslie Sansone video that came with a walking belt. Even when I wasn't actively using the belt, having it around my waist reminded me to pull in the belly button and make sure I was standing straight. You could use a wide belt of any kind and put it around your waist, not tight but close to snug. Then practice pulling your belly button in toward your spine while continuing to breathe. It's good to practice while standing in line, doing dishes, folding laundry, etc.

jolarocknrolla

Pilates floorwork - I started with "Pilates for Dummies" a good intro video. Do only the floor exercises if you have back or knee/ankle issues, strengthening your core will help support your back and soon you'll be able to do more advanced stuff.

Jwanguy

Ok, so I have been trying several different workouts to add variety and work different muscles. One thing I have noticed with pretty much all the workouts is they tell you to tighten your core. How do you do this with out sucking in a breath and holding it (which can't be a good idea when you are working out)? I guess part of my problem is that I have had three babies in three years and what used to be a flat stomach has turned into sagging skin. It almost feels like I have no stomach muscles. Are there specific things I can do at home without equipment that will help strengthen my core muscles (specifically abs) without straining the back or neck?

Good question I have the same issues. Don't understand it myself when they say tighten up the core.

Peppychristian

But pulling in the belly button makes it harder to breathe. What am I doing wrong?

Quickster34

Well it technically will make it harder to breath because your muscles are contracting around your abdomen, it takes a lot of practice in my opinion but yields excellent results, a good way to practice is during planks, keep your core tight which is easy to tell since it sags if you dont during planks and focus on controlled breaths. practice practice practice! good luck!

amymrls

Hold plank

ncahill77

you are breathing past your lungs and using your diaphram too (I am also guilty). I think to engage your core and just use your lungs means you have to go at a lower intensity.

angeleyes4643

Don't hold your breath. That's the worst thing you can do. Tightening your core means sucking it in but breathing at the same time. It's kind of like convincing your muscles to go where you eventually want them to be (like behavior modification).

AllisonMart

Pilates floorwork - I started with "Pilates for Dummies" a good intro video. Do only the floor exercises if you have back or knee/ankle issues, strengthening your core will help support your back and soon you'll be able to do more advanced stuff.

Yes, this is an excellent video, and the instructor gives really good information about what the core is and how you tighten it. She says imagine a box, with your shoulders and hips at the corners. By strengthening your core, you're strengthening all those muscles. She also talks about how to feel that tightening of the abs, she says you "pull in and wide", which helped me understand how it should feel. YouTube it, I know some parts are there, the explanation at the beginning might be too. Keep trying, you'll get the hang of it and it will work wonders!

chachadiva150

But pulling in the belly button makes it harder to breathe. What am I doing wrong?

You have to practice holding in your belly button while still breathing. Suck in your belly button as much as you can. You will involuntarily suck in your breath. Hold your stomach muscles but slowly exhale through your mouth. Then slowly inhale again through your nose. Do this while still holding your muscles tight.

It will take a bit until you can do it without a lot of effort.

WhatDoesLisa

Sucking in your core is basically inhaling and exhaling. Try the "100" from pilates, I think that really teaches you the concept. Lay on your back, legs straight up in the air. You can also bend your knees and put them in the "tabletop" position. Put your arms straight out by your sides, curl up your chin to your chest and pump your arms up and down (maybe 3 inches off the ground, NOT way up and way down). While you are pumping, inhale for 5, exhale for 5. The idea is that you are supposed to get to 100.

I think that taught me how to tighten my core in the most logical way possible. As you inhale, you tighten, exhale you loosen them. I bet YouTube has a million "100's" videos.

myfitnessnmhoy

One thing I have noticed with pretty much all the workouts is they tell you to tighten your core. How do you do this with out sucking in a breath and holding it (which can't be a good idea when you are working out)? I guess part of my problem is that I have had three babies in three years and what used to be a flat stomach has turned into sagging skin. It almost feels like I have no stomach muscles. Are there specific things I can do at home without equipment that will help strengthen my core muscles (specifically abs) without straining the back or neck?

I may be way off base here, but I've NEVER heard anyone actually say to intentionally tighten the muscles in your belly when doing an unrelated exercise. The phrase "tighten your core" has always been used to me in context of doing specific exercises to tighten the core of the body (lower back, belly, love handles, that general area).

The "plank" (get on your toes and elbows and try to make your body as parallel as possible to the floor, hold that position as long as you can, relax, repeat) is the best way I've heard to tighten/strengthen most of the core all at once. But there are things like sit-ups, leg lifts, crunches, etc that can exercise different muscles in the core.

A strong core is a key component of avoiding injury.

Peppychristian

Well, thanks to all who have responded. I still don't quite get it but will look into learned how to do the "plank."

Grunowechanged

Try this trick: Inhale slowly through your nose for as long as you can. Then slowly force that breath out through your mouth and keep pushing until you've forced all the air out. You should feel your core muscles naturally tighten as you push the air out. Practice this a little bit and then you'll understand the feeling of tightening up your core.

sapalee

butter cup

Grunowechanged

Don't break my heart . . .

mustgetmuscles1

Another vote for planks. Makes you engage the core and practice breathing at the same time. They are much harder than they look but that is what you need to do IMO.

AABru

Well, thanks to all who have responded. I still don't quite get it but will look into learned how to do the "plank."

it's the up position to a push up on your toes. Start by holding the position with your body in a straight line from shoulder to toe for about 15 seconds at a time and increase from there...it is a great exercise for core.

jenlarz

Planks seem easy for about the first 10 seconds you hold one, then it gets harder. I like them though, and they are an easy thing to start slow and work up to longer holds. then when you get stronger you can start the one arm side planks too

Ribena145

Here's a website for some core exercises:

http://www.sport-fitness-advisor.com/core-strength-training.html

You'd be surprised how strengthening your core makes you so much stronger in daily life.

ZoeLifts

Try this trick: Inhale slowly through your nose for as long as you can. Then slowly force that breath out through your mouth and keep pushing until you've forced all the air out. You should feel your core muscles naturally tighten as you push the air out. Practice this a little bit and then you'll understand the feeling of tightening up your core.

^This sounds good, I had never thought of this before! But it does give you the "feeling" you should be going for.

I don't know if this will be helpful, but when I am focusing on a particular muscle group, mentally, it helps me to work harder on the right muscle, i.e. if I am doing squats, I am focusing on the feelings in my upper thighs, glutes, throughout the move and mentally "flexing" those muscles. You can do the same thing through all exercises regarding your abs. Your abs should always be "engaged" through any exercise because it provides so much more stability. I can tell when I am getting tired and not engaging my abs, my balance goes out of whack and everything. It is not a big move, but a tiny flexing, or shortening, like imagining your belly button pulling inward toward your spine. I may not be making sense! Sorry

Wilson336

It's not so much trying to suck in your gut as it is just tightening your muscles...

Try coughing and/or clearing your throat, and feel how you make your ab muscles tighten. Practice tightening those muscles in the same manner but without coughing. You don't have to bear down and clench as hard as possible, but tighten them enough so that you can feel your mid-section stabilize and tighten.