a beginner's ab workout for men and women
many ab workouts require gym equipment or gear, but there are also effective ab workouts that you can do at any time, anywhere, that are just as effective. If you are a beginner and are looking for a set of ab workouts that you can also do at home without any equipment.
Here you will learn 5 great workouts to strengthen your entire abdominal muscles.
For a stronger core, the beginner's ab workout kicks off.
1. Standing turn with knees touching elbows
this abdominal exercise will work your oblique muscles and help you to reduce the bulk around your waist.
Maintain a standing position and place your palms on the back of your head. Bend forward slightly and place your right elbow against your left knee. Then, touch your right knee with your left elbow. Do 10 reps and rest for 20 seconds. Do three sets.
If you don't want to rest, you can stretch your hips in place.
After resting for 20 seconds, repeat the same exercise immediately.
Also, make sure you feel the twisting sensation of the contraction of your abdominal muscles during the exercise.
2. Hands over knees
here is an exercise that will work your upper abs.
Movement details:
Lie on the floor with your feet on the ground and knees bent. Reach down to your knees and pass your hands forward across them.
Do 10, rest 20 seconds, then repeat for two sets
get up as far as you can (without taking your lower back off the floor) so that you can burn belly fat by contracting your abs and squeezing them down.
If you want to feel a little contraction in your abs, try breathing once every time you do it.
3. Floor wipers
this is another rotational exercise for your abdominals, but the floor wipers are mainly pulled with centrifugal contractions of your muscles.
Movement details:
Lie down and keep your arms straight, keeping your body stable. Straighten or bend your legs at 90 degrees.
Move your legs from side to side, allowing your abs to do the work of moving your legs and keeping your upper body stable. Do 10 reps on each side, rest for 20 seconds, then repeat for two sets.
Make sure you keep a 1 inch distance between your legs and the floor. If you let them touch the floor, you will lose muscle tone.
4. Mountain climbers
this exercise will strengthen your lower abdominal muscles and is good for all fitness levels.
Movement details:
Get down on all fours. Quickly bring each knee forward 10 times, rest for 20 seconds and then repeat for two sets.
Don't be a 'lazy climber' - finish with your legs and focus on squeezing and lifting your knees with your abs.
5. Empty hand body control
this last exercise will help you with your stability.
Movement details:
Lie on your back and raise your legs and arms up to your shoulders (as if you were shaping a u-shape). Hold this position for 10 seconds, rest for 10 seconds and repeat for two more sets.
While holding this position, contract your abs to keep your body stable.
These abdominal exercises will definitely improve your upper and lower abs, all of which require a little space and a lot of willpower. Remember to rest for 20 seconds after each exercise so you can maintain a good pace. With these simple steps and helpful tips for each movement, you're sure to have strong, toned abs.