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7 abs workouts for beginners

by cartinger21   ·  7 months ago   ·  
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If you wish to train your abs, you have many abs workouts to help you do the same. There are various exercises that train specific parts of your abdomen, helping the muscles to grow. Not everyone has the time and luxury to join a gym where we can train under the vision and guidance of a personal trainer. There are certain abs workouts like crunches, plank that target your abdomen section intentionally while there are some exercises like deadlift, overhead press, squats which help you make your abdomen area strong unintentionally.

Today we will focus on 7 abs workouts which can be done by beginners. Remember that working on your abdomen section is a long process where proper discipline and determination are required.

 

 

1) Crunches

3 sets of 20 reps each.

Lie on your back with both of your feet on the ground. Keep both of your hands behind your head and lift your torso with your abs. Make sure you are focused on your core. Once you feel pressure on your core, slowly take your body back to the ground. Make sure you are not pulling your neck with your hands too much as it can lead to neck injuries. It is recommended to do this exercise on a mat.

Targeted area: upper abs, core.

 

 

 

2) Reverse crunch

3 sets of 20 reps each.

This abs exercise is the exact opposite of crunches. For reverse crunches, lie on your back with your palms on the floor. Start lying down along with your arms by your sides. Raise your legs so your thighs are perpendicular to the ground and your knees are bent at a 90° angle. Respire and contract your abs to bring your knees up towards your chest and lift your hips off the ground. Hold  this position, then slowly lower your legs back to the starting position.

Targeted area: Lower abs.

 

 

3) Deadbugs

3 sets of 16 reps each (8 per leg).

Deadbugs is one of the best abs workout for those who love to work on their core. Lay on your back with your both hands and legs perpendicular to your body. Now lower your left arm and right leg slowling while exhaling. Don’t let them touch the floor, but hold them just above the floor. Now bring them back towards the starting position slowly, inhale during coming back to the previous position. Repeat the same process for the other pair. It is recommended that you use a mat for this workout.

Targeted area: Core.

 

4) Hanging knee raises

3 sets of 16 reps each

Hang on a pull up bar or anything strong and solid enough to hold your weight. Extend your arms and legs fully and lift your feet off the ground. Now slowing lift your knee to your chest height and go back to the starting position again. This completes 1 rep. Continue this exercise for 3 sets with 16 reps in each set. Take 1 minute break between each set. Make sure to not swing your body during this workout.

Targeted area: Lower abs, obliques.

 

5) Leg Raises

2 sets of 15 reps each.

For leg raises exercise, lie on your back with both your arms parallel to the ground and your palms rested on the floor. Raise your legs up slowly and make sure you don’t bend your knees while doing so, keep doing it till your legs are perpendicular to the ground. Make sure you exhale while raising your legs and inhale while bringing them back to the original position. This marks 1 rep of this exercise. If you find it difficult, try keeping your palms behind your lower back for more support. This is one of the effective lower abs exercise.

Targeted area: Lower abs.

6) Flutter kicks

2 sets of 30 reps (15 per leg).

Lie on your back and keep your arms stretched and your palms rested on the ground. Make sure you tighten your core and then lift you legs a bit off the ground. Then start moving your legs up and down in a constant pace without touching them on the ground. After you complete 15 reps per leg, you are done with one set. Take about 30 seconds break and then move on to next set. It is recommended to use mat for this exercise.

Targeted area: Lower abs, core.

7) Plank

2 sets of 30 seconds each

Place both of your hands parallel to the ground with your fists closed. Make sure your feet are hip- width apart and your legs are balancing on the balls of your feet. Your back should be straight and you have to squeeze your core for maximum effect. Keep constant breathing throughout the exercise and make sure to maintain your form till the end.

Targeted area: Core.

So here are the 7 abs workouts for beginners and hope they turn out to be super effective to reach your desired fitness goals.

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