Ab Exercises for Beginners

Abdomen is one of the sensitive area where most of the fat is stored. People mostly struggle with this part. It is very difficult to remove fat from abdomen. Abdomen contains three core parts such as rectus abdominis, oblique abdominis, and Transversus abdominis. There are different ab exercises that targets this core area of abdomen. If you want to tame this part you have to do few specific workouts like crunches, pelvic tilts and side bends.

 

According to experts, when you go for strengthening you core muscles, it improves your posture and heal your lower back pain. Simultaneously it strengthens your stomach. As you are a beginner, so seek an expert’s advice before approaching any ab workouts. Here I am giving some easy ab exercises that are simple to perform and adapt.

 

Bird dog

 

Put down your knee and hand on the floor. Now lift your left leg and right hand off the floor in such a way so that your torso, leg, and hand stay in a straight line and parallel to the floor. Stay in this position for five to ten seconds. Although this is focused on lower ab but it helps to boost and activate all the muscles.

 

Plank

 

Take a push up position bending your elbows. All weight of your will remain on your toes and elbows. Keep your spine and legs in a straight line. Now stay on this position for few seconds. If you can extend this, time to take more challenge.

 

Slide Plank

 

Take a plank position on right side and keep balance of your weight between your toes and arm. Put you are the other hand on your thigh. Hold this position for 45 seconds.

 

Lying Leg Drop

 

Lie down on floor; put your hands besides your legs. Now raise your legs off the floor until it creates ninety-degree angle to the floor. Hold this position for few seconds then lower your legs on the floor. Repeat this process for three fifteen times.

 

V-ups

 

Bending your knees sit on the floor. Keep your toes parallel to the floor and hold your legs with your hands so that your hands and legs remain in a straight line. Lean your upper part to backward so it creates 45-degree angle to the floor. Now stretch your legs to the floor keeping it few inches off the floor. Bend your knees again and continue this action for ten to twenty times.

 

Cobra

 

Lie on your belly and put your palms on the floor. Put all the weight to your toes and lift your upper body with the help your arms. Make sure that your hips do not lift with your upper body. Then lower your upper body to the floor. Repeat the process 10- 15 times. Keep your body soft as much as you can. Curve your upper body as much as possible to create pressure on your abs. in advance level you can perform this act slowly to create more pressure on your abs.

 

At the beginning, perform the easiest exercises so that you can easily adapt the workouts at the same time you don’t get any injury. Ask your trainer if you want to take more advance steps of these exercises.

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