Ab-solutely Fabulous: A Beginner’s Ab Workout Routine
Introduction
I love abs. The beach, the pool, the yoga mat—my abs are always ready for an adventure. And if you’re like me, you’re probably looking for a beginner’s ab workout routine to help strengthen your core flexibly. This article covers all of your bases: We’ll go over how to warm up your body before any workout, including ab exercises. We’ll lay out some classic moves (including one that uses a stability ball!). Then we’ll get creative with oblique twists and plank jump-ups before ending with a fabulous V-up!
A Beginner’s Ab Workout Routine
This is a beginner’s ab workout routine. It’s designed for people new to ab workouts, so if you’re looking for an advanced routine, this isn’t it. This routine aims to strengthen your core and get the muscles in your midsection ready to work.
How often should I do this workout?
You can do this whole routine once or twice per week–or pick one or two exercises from each section and do them more often! You build up slowly over time by challenging yourself with new moves as you get stronger and more comfortable with different types of exercises.
Warm up your body
Before you start your ab workout routine, it’s important to warm up your body. This will help prevent injury and improve performance. The best way to do this is by using a foam roller or massage tool that you can lay on while rolling up and down each muscle group. Do some light cardio for 5-10 minutes, such as jumping rope or running in place at an easy pace.
For many people, mentally preparing for an activity like this can be difficult because they don’t know exactly what they’re getting into or how much effort it will take out of them physically- and that’s okay! Even though most beginner gym goers tend not to be very experienced with working out at home either (like me), I still want my readers’ mindsets about their workouts focused on positive things: “I’m going through this because I want my body looking good”.
The basics
Abs are the muscles on the front of your abdomen. They’re made up of four pairs:
- Rectus abdominis, which runs vertically along the front.
- External obliques (on either side).
- Internal obliques (underneath).
- Transversus abdominis (deep in your core).
The exercises below will help you strengthen these muscle groups at once. You’ll also improve balance and coordination, making it easier for you to do everyday activities like climbing stairs or picking up boxes from the floor without straining yourself.
Bicycle Crunches
Bicycle crunches are a great way to start toning your ab muscles and building strength. This simple beginner’s ab routine is easy to do and can be done in your home. All you need is an exercise mat and some determination. Bicycle crunches target your entire abdominal region, making them an effective workout for both upper and lower abs.
To perform bicycle crunches:
- Lie flat on the floor with your back against the ground.
- Place your hands behind your head and bring one knee up towards the chest while simultaneously bringing the other elbow towards it.
- Alternate between each side until you reach 20-30 repetitions per set.
- Keep the abdominals tight during each rep for maximum effectiveness.
Weighted Crunches
How to do: Lie on the floor with your knees bent and feet flat, hip-width apart. Lift your shoulders off the ground, keeping your lower back flat (i.e., don’t arch it). Hold a dumbbell in each hand at arm’s length above your chest, with palms facing inward. Crunch up toward your hands as far as possible without lifting them off the floor or letting them drop below shoulder level; then return slowly to starting position without letting either end touch down before continuing with another rep. Repeat for 8 to 12 reps before resting 30 seconds; repeat two more times for three total sets each time you perform this exercise
Side Plank
To perform a side plank, position yourself on your left side with both hands planted firmly on the ground. Keep your feet together and extend your body up from there. It would help if you looked like an upside-down V-shape with your shoulders stacked directly over one another. Hold this position for as long as possible (the goal is to get at least 30 seconds), switch sides, and repeat!
If you need to modify the exercise because it’s too difficult for you at first, try doing it with only one arm on the ground or by raising just enough so that only one shoulder touches down rather than both of them–this will help support some of your weight while still giving you an effective workout in terms of strengthening those core muscles around your waistline! If these modifications aren’t working well enough yet either though (and they probably won’t), don’t worry: keep practicing until they do 🙂
Reverse Crunch on Stability Ball
The reverse crunch is a great exercise for strengthening your abs, obliques and lower back.
To do this exercise:
- Place your knees on top of a stability ball and lie down with your back flat on the floor.
- Lift your hips off the floor and hold them up in the air while keeping both legs straight (don’t bend them). Ensure not to arch or round your back during this movement; keep it flat throughout! You may need to place some pillows under your head for comfort if it feels uncomfortable at first–this will help maintain proper form and support newbies with this type of exercise routine.
The oblique twist
The oblique twist is a great exercise to strengthen your obliques, which are located on the sides of your torso. These muscles help with side bending and rotation. Here’s how you do it:
- Sit on the floor with both legs in front of you, feet flexed toward each other at a 90-degree angle (calf muscles relaxed).
- Place two 5-pound dumbbells or cans of soup next to each other on the floor about 2 feet away from your body; keep them within reach so that they don’t roll away from where they’re meant to be used during this exercise.
- Rest one hand on top of each weight/can as shown in Figure 1 below; then lift them off the ground until they reach shoulder height with both arms extended straight out from either side of the body (see Figure 2). Hold them there for 10 seconds before lowering down slowly until all four limbs rest comfortably against each other once more without letting go of any weights/cans during any part of this process!
Plank jump-ups
This is a great exercise for your core and lower body. To do it, get into the plank position with both hands on the floor and your feet stacked beneath you (you can also use an exercise ball instead of the floor). Then jump up as high as possible while keeping your body straight throughout. Land softly in the same position and repeat 15 times. Rest one minute before doing another set of 15 reps. The main benefit of this move is that it strengthens all four muscles that make up your abdominal wall–the rectus abdominis (upper abs), transversus abdominis (lower abs), internal oblique muscles, and external oblique muscles–which improves posture and helps prevent injuries such as back pain or herniated discs due to poor alignment during everyday activities like walking or running errands around town!
Stability ball rollouts
Stability ball roll-outs are a great exercise for your abs, lower back and shoulders. You can do them anywhere, and they’re easy to modify, so you can make them harder or easier depending on how to fit you are.
- Start by lying face up on the floor with your hands flat under a stability ball (it should be under your chest). Lift both legs off the ground, so only your upper body is touching them.*
- Then, keeping both feet flat on the floor, lift yourself until there’s no weight on them at all.*
- Lower yourself slowly until every part of your body touches again, but only go as far as feels comfortable! If this is easy, then try raising one leg at a time off of the ground before lowering back down again like in step 2 above.*
V-ups
V-ups are a great way to engage your core and strengthen your back. You can do this exercise on the floor or a stability ball, but it’s worth investing in an ab wheel if you want to work out at home more often.
Start in a plank position with your hands under your shoulders and your core engaged. Bring one knee towards your chest while keeping the other leg straight behind you (like doing a push-up). Return to starting position and repeat on the opposite side until all reps are complete!
This beginner’s ab routine will help you build a strong core.
The following routine is a great way to build a strong core. It’s also a good workout for beginners, as it doesn’t require any equipment and can be done in the comfort of your home.
- Plank – 30 seconds
- Side plank with leg lift – 10-15 reps on each side (30-45 seconds total)
Conclusion
The fabulous workout is a great way to build your core strength and tone your abs. It’s easy enough for beginners but challenging enough for experienced athletes too. You can do this routine at home or the gym; either way, it will give you results!
Frequently Asked Questions :
What is a good beginner ab workout?
A good beginner ab workout should focus on the core muscles. To target those muscles, start with a plank exercise. Planking strengthens your entire abdominal region and helps to improve posture and balance. Start by holding the pose for 30 seconds and build up to 1 minute over time.
Crunches are another key move in an ab routine for beginners. Lying down on your back, curl up towards your knees while keeping your lower back snugly against the ground throughout the movement. Aim for 10-15 reps of this exercise, then gradually increase as you get stronger.
Finally, it’s important to include a few oblique exercises in any ab routine, such as side planks and bicycle crunches. These can help tone your waistline and improve overall stability and balance in the body. Side planks are great for targeting those sides of the abdominals; hold one side of your body off the floor with both arms extended outwards from shoulder to elbow for 15-20 seconds on each side before switching sides. Bicycle crunches involve alternating between bringing one knee up towards your chest while extending your other leg straight out parallel to the ground; do 20-25 reps total at a steady pace for best results!
Can a beginner get abs in 30 days?
Getting a strong set of abs in 30 days is certainly possible for a beginner, but it will require hard work, dedication, and consistency. A good ab routine should include exercises that target all the major muscles of the core, such as planks, sit-ups, leg raises, mountain climbers and bicycles. Choosing challenging exercises is important to make you feel some muscle fatigue after three sets of 10-15 reps each. Additionally, remember that your diet plays an important role in getting defined abs – aim to eat mostly lean proteins and complex carbohydrates while avoiding processed foods high in simple carbs and saturated fats. Be sure to get plenty of rest, too – sleep is necessary for muscle recovery, so try to get at least 7 hours per night. Finally (and most importantly), don’t give up if you don’t see results immediately – getting abs takes commitment and patience!
Should beginners do abs every day?
While doing some ab work every day can benefit beginners, it is important to consider a few things before starting an everyday ab routine. Ab muscles are just like any other muscle group and need time to rest and recover for them to grow and improve. Doing too much ab work daily may lead to overtraining, resulting in fatigue, injury, or even worsened posture.
For those who are just starting with ab workouts, it is recommended that they begin with basic exercises and no more than twice or thrice per week. This gives the body time to rest between workout sessions while providing enough stimulus for the abs to start seeing progress. As the beginner becomes more experienced with their ab routine, they can gradually increase their frequency as long as they are feeling comfortable and not experiencing any pain or discomfort during their workouts.
Overall, there is no one-size-fits-all when beginning an ab routine. Still, beginners must focus on form rather than intensity while also giving themselves adequate rest days between workout sessions to properly recover and see progress with their abdominal muscles over time.
Is it OK to start a workout with abs?
Starting an ab workout with core exercises is fine as long as you do it safely and effectively. Beginner’s ab routines usually involve planks, crunches and leg lifts. These exercises are designed to strengthen the abdominal muscles and provide basic stability for more advanced movements. However, while they can make up the foundation of a good ab routine, it’s important to remember that your core comprises much more than just your abdominals.
For starters, you should also consider doing warm-up exercises before tackling any abdominal workouts. This helps prepare your body by increasing blood flow and elasticity in the muscles, making them less prone to injury during harder workouts. A dynamic warm-up involves performing movements that take your joints through a full range of motion so that you are better prepared for the specific demands of each exercise in your abs routine. This could include jumping jacks, arm circles, or even running on the spot for a few minutes until you start feeling warm.
In addition to warming up properly before starting an abs routine, you should focus on breathing techniques throughout each exercise. Proper breathing helps relax the torso, allowing for greater abdominal activation during each movement — which will be key if you want results from those core exercises!
Can we get abs in 2 weeks?
Exercises like crunches, planks, leg lifts and Russian twists can be used as a beginner’s ab routine. Crunches are one of the most popular abdominal exercises as they help to target both the upper and lower abs. For beginners, start with basic crunches, lie on your back with your feet flat on the floor, and lift your shoulder blades off the ground while contracting the abdominal muscles. To increase difficulty, add variations such as bicycle crunches or reverse crunches. Planks are another effective way to work out the core muscles for beginners. Begin in a pushup position and lower down onto your forearms; hold this position for 10-15 seconds before returning to starting position. You can also incorporate leg lifts into your ab routine by lying on your back with legs straight in front of you and slightly raised off the ground before slowly lowering them back down again. Lastly, Russian twists are excellent for targeting oblique muscles which run along either side of our waistline. To perform this exercise, sit upright with knees bent and heels touching the ground while twisting from side to side using an 8-10 pound weight or medicine ball if available.
Do planks give you abs?
Planks are a great exercise for developing core strength and stability. They specifically target your abdominal muscles, which can help you build defined abs over time. Doing planks regularly will also improve your posture and decrease the risk of injury. To get the most out of a plank, it is important to maintain proper form throughout the entire exercise. Keep your back straight, and make sure to engage both your abdominals and glutes while in position. When done correctly, planks can effectively strengthen your core muscles and increase muscle definition around the abdomen area.
In addition to doing planks, it is also important to incorporate other exercises into your ab routine. Incorporating compound exercises like squats or deadlifts into a workout will help you build overall strength that can make planks more challenging. A good beginner’s ab routine should also include targeted exercises like crunches or leg lifts that engage different core parts than those worked during planks. Combining multiple exercises with regular planking will give you more comprehensive results in strengthening and defining abdominal muscles over time with consistent effort and discipline.
Is it OK to do a plank every day?
Yes, it is OK to do a plank every day. However, it is important to build up your routine gradually over time. A beginner’s ab routine should start with holding the plank for 10-15 seconds at a time and gradually increase the duration of each hold as you become more comfortable and confident in the exercise. This will help ensure that your muscles can develop strength and endurance while avoiding strain or injury due to overexertion.
In addition, it can be beneficial to vary your planking routine by using different techniques, such as side planks or alternating arm/leg lifts while in the plank position. By doing so, you can target specific muscle groups throughout your core, leading to better results overall. Additionally, it is recommended that beginners focus on good form rather than trying for longer durations of time right away, as this will help prevent any potential injuries due to incorrect posture or movements.
How do I tone my stomach for beginners?
One of the best ab exercises for beginners is the plank. To do a plank:
- Start by getting into a pushup position on your hands and toes.
- Keep your back flat and steady.
- Hold this position for 30 seconds, then rest for 15 seconds before repeating the exercise.
This exercise helps strengthen your core muscles, essential for toning your stomach area.
Another great exercise to try is the bicycle crunch. This exercise requires you to lie down on your back with your knees bent and feet flat on the floor. Place your hands behind your head and lift so that each elbow touches its opposite knee in a ‘bicycling’ motion as if you’re pedalling a bike. Do this in sets of 10-15 repetitions each time, resting for 15 seconds between sets if needed.
Finally, an exercise known as Russian twists can help tone and strengthen the abdominal muscles effectively with minimal effort required from beginners. To do this exercise, you will need to sit upright with legs bent in front of you and arms crossed over your chest or held out straight, depending on the desired difficulty level. Rotate the torso side-to-side while keeping abs tight throughout the movement; do three sets of 10-15 repetitions each time with short rests between them if needed.
Should I walk or do abs first?
When deciding the order of exercises, it is important to consider the type of workout completed. If you are doing a full-body routine that includes both walking and ab exercises, start with walking. Walking helps warm your muscles and get your heart rate up before completing more strenuous activities such as core work. Starting a lower-intensity exercise also helps reduce the risk of injury during more demanding movements.
On the other hand, if you are focusing on abs for this particular routine, starting with a few minutes of walking may be optional. Instead, focus on dynamic stretches targeting the abdominal muscles to help prepare them for a rigorous workout. This can include arm circles, torso twists, leg swings and knee hugs, which will help warm up those specific muscles without increasing your overall heart rate too much.
Overall, it depends on what type of workout you are doing and your main goal – whether it’s gaining strength or improving endurance and stamina. These factors can help you decide if walking or abs should come first in your routine!
Is a 5-minute ab workout a day enough?
A five-minute ab workout a day can be beneficial for beginners looking to improve their core strength. However, more than this may be needed for someone looking to build muscle or see significant changes in the shape of the abdomen. To get more out of a daily routine, it is best to vary the exercises and increase the intensity. This can include adding weight training, combining different moves (such as planks with crunches), and increasing the duration of each exercise. Regular cardio exercise can also help burn calories and enhance core strength. For those who prefer to stick with a five-minute routine, performing additional repetitions of each exercise can help challenge their muscles further. Incorporating rest days into your routine will also give your body time to recover and prevent over-training or injury. Whether five minutes per day is enough depends on an individual’s fitness goals; however, taking these steps will ensure that they are maximizing their results quickly.
Should I work out my abs if I have belly fat?
It is beneficial to work out your abs even if you have belly fat. Strengthening the abdominal muscles will help improve posture and reduce the risk of lower back pain. Incorporating a beginner’s ab routine into your workout regimen will also help burn calories and aid in weight loss. Beginner’s ab exercises such as crunches, bicycle kicks, reverse crunches, planks and mountain climbers can target all areas of the abdominals to improve overall core strength and stability. Performing these exercises properly is important for engaging the correct muscles to get the most benefits from each exercise. Additionally, increasing repetitions or duration can make these exercises more challenging when you are ready. However, it is important to remember that spot reduction (targeting one area specifically) does not work; therefore, diet modification and an overall strengthening program should be included in addition to abs workouts for optimal results.
How can I get a flat stomach in 7 days?
Start your day with a core-strengthening exercise such as planks. Planks help build strength in the abdominal area while also engaging your back muscles. Aim for 30 seconds to 1 minute of plank holds every morning when you wake up, and gradually increase the duration as you get used to it.
Next, incorporate some cardio into your daily routine. High-intensity exercises like running or jumping jacks are great for burning fat around the stomach area and getting your heart rate up. Try doing 10 minutes of cardio daily, such as alternating between fast jogging and walking for 3 minutes each until you reach 10 minutes total.
Finally, ensure you’re eating healthy foods that are low in calories and rich in nutrients. Avoid processed snacks or drinks with added sugar and focus on nutritious meals like lean proteins, veggies, fruits, whole grains, and healthy fats.
Can you do 10-minute abs every day?
Regardless of your fitness level, it is important to know that there may be better routines than 10-minute abs daily. For beginners, start with shorter workouts and work up to longer routines over time. This allows your body to adjust and prevents injury or burnout. When doing any ab workout, whether short or long, make sure you use proper form and breathing techniques to avoid strain on any muscles or joints.
If done correctly, 10-minute abs can be a great way to tone and strengthen the abdominal muscles while helping you build a strong core foundation. Start by performing basic exercises like crunches, planks and leg lifts in sets of 8-12 repetitions each throughout the 10 minutes. Remember that consistency is key when it comes to developing great abs! Make sure you give yourself at least one full rest day between sessions so your body can recover from the previous workout before attempting another session.
Lastly, remember that diet plays an important role in achieving toned abdominal muscles! Taking care of what we put into our bodies helps us stay healthy inside and out. So adding lean proteins (such as chicken breast), complex carbohydrates (like sweet potatoes), and plenty of fruits & vegetables into your meals will go a long way in supporting your ab goals!
Should I burn fat before building abs?
Burning fat before building abs is important for anyone trying to achieve their desired midsection shape. By burning fat, you will see the muscles in your abdominal region more clearly, making it easier to identify them and properly target them during your workout. Additionally, having less fat surrounding the ab muscles can make it easier to determine which exercises are most effective at building your desired ab shape.
A combination of diet and exercise should be employed to burn fat before building abs. A healthy diet is key to reducing body fat and maintaining an overall healthy lifestyle. This includes eating nutrient-dense, whole foods such as fruits, vegetables, lean proteins and complex carbohydrates like oats or quinoa; avoiding processed foods; and limiting the intake of sugary snacks and unhealthy fats.
In addition to dietary changes, regular cardiovascular exercise is necessary for burning calories and slimming the waistline. Cardio exercises like running or cycling can help increase metabolism while also burning calories directly from the body’s fat stores. Additionally, they can improve circulation throughout the abdomen, which may lead to better muscle definition over time when combined with ab-focused workouts.
How often should a beginner train abs?
For a beginner, the best approach is to start with two or three exercises for abs and train them twice weekly. This will allow adequate time for recovery and help prevent potential injuries. When training abs, it is important to focus on proper form instead of just trying to do more reps quickly. Exercises should be performed slowly and consciously while focusing on engaging the abdominal muscles with each movement. Incorporating other core exercises, such as planks and bridges, into your routine to target multiple muscle groups at once is also beneficial. As you progress in your ab training, you can increase the number of exercises and frequency of workouts accordingly.
How long does it take to see results from ab?
The time it takes to see results from a beginner’s ab routine largely depends on how often and intensely one works out. Most people will start to see changes in their core strength and definition within 4-6 weeks if they complete an ab workout at least three times a week with high intensity. If the goal is to build muscle, then 8-12 weeks of regular training is usually required to achieve noticeable results in larger abdominal muscles.
Users must combine their ab workout with other exercises, such as cardio and strength training to maximise results. This helps create an overall balanced fitness routine that targets all areas of the body and can help speed up the process of seeing improvements in abdominal strength. In addition, eating a healthy diet that includes enough protein is also essential for helping build muscle mass which can further enhance visible abs over time.
Is it hard to maintain abs?
When starting any exercise program, it is important to be realistic about your goals and expectations. While many people desire a rock-solid six-pack, maintaining abs requires dedication and consistency. With that said, it is possible to achieve the toned look you seek with a beginner’s ab routine.
A good place to begin is by strengthening your core muscles through exercises like crunches, planks or bicycle kicks. These exercises may seem difficult at first, but with practice and consistency, they will become easier. Additionally, it is essential to stay committed to the routine for a long time for results to show. If you stick with the program for weeks or months without fail, you should start seeing progress within a few weeks.
In addition to staying dedicated to an ab routine, nutrition is equally important when trying to maintain abs.
Is training abs one day a week enough?
Training abs one day a week is enough for a beginner looking to build ab strength and tone. A single session of core exercises can help you hit all the major muscles in your midsection, including your rectus abdominus (abs), obliques, transverse abdominus, erector spinae, and hip flexors. The key is to focus on form and do each exercise slowly and with control; don’t rush through them or sacrifice proper form. Aim for 3-4 sets of 10-15 reps per exercise.
For those who want to take their ab routine even further, it’s important to note that abs are like any other muscle group: they need time to rest and recover between workouts to strengthen. That means that training abs more than once a week may benefit advanced exercisers looking for faster results. You can add a day of ab training or incorporate core work into your regular strength training routine by adding exercises like planks or mountain climbers at the end of each set. This will allow you to target the core without overworking it on its day of dedicated programming.
Are ab workouts worth it?
When starting on a beginner’s ab routine, it is important to understand that while they may not be the most glamorous exercises, they are worth the effort. When done correctly and consistently, ab workouts can help you achieve a stronger core, improving posture and providing stability in everyday activities. In addition, strong abdominal muscles also aid in reducing lower back pain as well as providing additional protection against injury.
Furthermore, proper ab workouts also give you an overall toned look. Strong abs provide better balance in your body composition, reduce the appearance of belly fat, and give you more definition when viewed from the side or behind.
Overall, investing time into consistent ab workouts can pay off aesthetically and functionally over time. Whether your goal is to have six-pack abs or to get a flatter stomach, incorporating ab exercises into your weekly fitness routine will certainly put you on track for achieving them!
How many minutes of abs should I do a day?
The amount of time you spend doing abs each day will depend on your fitness level. For beginner exercisers, experts generally recommend performing anywhere from 10 to 15 minutes of ab exercises daily. This could include planks, bicycle crunches, and other core-strengthening exercises. Depending on the intensity and duration of each exercise, you may get away with fewer minutes per day if you are targeting muscles specifically with short but intense bursts of activity.
To maintain a healthy core, it is important to vary your routine and not just focus on abs. Your abdominal muscles should be part of an overall full-body workout that includes aerobic activities and strength training for all major muscle groups in the body. Adding variety can help reduce the risk of injury or overtraining by giving your muscles adequate rest and recovery time between workouts.
For best results, aim for three days a week dedicated to working out your core and other areas in the body, such as your arms or legs. A balanced approach ensures that all areas get proper attention so every area becomes well-rested and addressed compared to others.
What percentage of body fat do you need to see abs?
The amount of body fat one needs to have to see abdominal muscles depends on factors such as age, gender and genetics. For men, the average body fat percentage needed to show off abs is between 8-10%, while women may need to aim for a range of 15-20%. Beginners just starting out with their ab routine should aim to be within these ranges before they can expect to start seeing results.
In addition, an effective ab routine requires consistency and dedication. A beginner’s routine should include basic exercises that target all major muscle groups in the abdomen, such as crunches and planks. These exercises should be done at least thrice weekly for thirty minutes each session. It’s also important that beginners focus on eating a healthy diet that consists of lean proteins, healthy fats and complex carbohydrates while avoiding processed foods or sugary drinks that can cause weight gain.
By following this combination of proper exercise and nutrition, beginners can ensure that they are making progress towards reaching their body composition goals to show off their abs.
Is it OK to train abs three days a week?
Training abs three days a week is generally considered safe and effective for beginners. Depending on the workout’s intensity, giving your muscles at least 48 hours of rest in between workouts can be beneficial. This will ensure you have enough time to recover before your next ab session. It’s also important to remember that doing too much too soon can lead to overtraining and injuries. Hence, it’s best to start slowly and gradually increase intensity as you become more comfortable with your routine.
It’s important to find a balance between challenging yourself and allowing adequate muscle and joint recovery time. A beginner’s ab routine should focus on exercises like planks, crunches and leg lifts, which target multiple muscle groups in a single movement. You may also include exercises such as lying leg raises, bicycle crunches or mountain climbers for added variety and challenge. Make sure you use proper form during each exercise to get the most out of each workout without risking injury or putting unnecessary strain on your body.
What is the best ab workout?
The Reverse Crunch is one of the most effective and efficient exercises for working the abdominal muscles. This exercise can be done on a flat surface or using an exercise ball to increase instability and engagement. The motion involves lying on your back with your feet in the air, raising your pelvis off the ground by contracting all four abdominal muscles as you bring your knees towards your chest. Keep your lower back pressed into the floor, as this will help target those deep inner core muscles.
Crunches are another great ab workout that should be included in any beginner’s routine. This move can also be done with an exercise ball or mat for added stability and challenge. To do a crunch correctly, lie flat on your back with knees bent at a 90-degree angle, curl up towards the ceiling while tensing those abs – make sure not to pull from neck or shoulders – and slowly return to starting position – each rep should last 2-3 seconds each direction.
Plank pose is an underrated but essential part of any good ab routine because it works all four major ab muscles simultaneously without straining the lower back or neck area, as some other exercises may do. Start by getting into a push-up position on hands and toes while keeping arms straight – make sure wrists are directly under shoulders – then brace core muscles while keeping hips level, so body forms a straight line from head to toe; hold for 10-20 seconds depending on fitness level before returning to the initial starting position.
