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Get stronger by contracting your abdominal muscles
Last reviewed: 04.07.2025
You can strengthen your core muscles and make your exercises more effective by using "pulling in."
Focus on pulling in the part of your belly below your belly button. Don't confuse this with how you normally pull in your belly. It's not that easy.
Contraction of the lower abdominal muscles activates the muscles that are attached to the spine. This stabilizes the body's core muscles (abdominal and spinal structures). When the brain senses that the core muscles are in a stable position, it allows for optimal activation of the muscles that move us. Thus, push-ups and crunches become more effective in developing specific muscles, while reducing the risk of injury.
Lie on your back and place your hands on your stomach below your navel. Inflate your stomach as much as possible, then slightly tense the muscles and hold for 5-10 seconds or as long as you can. Practice this movement. Repeat it before and after all exercises in the future.
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