Here are two easy ab workouts for beginners. These workouts are great for anyone that's new to training the abominals. The first exercise is called the Roman Taps. Get into a 45 degree position with the back straight. You want to really hold yourself up while keeping a tight core.
Cross your fingers and you’re going to move side to side. Think of tapping your hands down as you turn and squeeze as you move side to side.
The second exercise is called the Roman Knee Taps. Here, we are going to use our knees to kind of touch with our elbow as we turn. You’re going to really work on the lower abs with this movement. And you want to do this really slow and controlled so you can focus on working your core. If you do this really fast you won’t benefit because going fast isn’t going to contract the core like you need to.
The third exercise is called Leg In and Lift (Left). Right leg is planted on the floor. The left side is going to contract lifting the leg in then you lift up. Next, you do the same movement with the other leg. When you do this movement, you want to be at about a 45-degree angle. So, you don’t want your torso to be straight up vertical. You want the torso to be straight out diagonal creating a 45 degree angle to the floor. Hold that 45-degree position and you will feel it in your core.
Do each movement for 15 seconds and rest for 5 seconds. You are going to do 3 rounds. So, basically, the following is what you do for this workout…
Repeat all this for TWO more rounds.
The first exercise is a basic ab crunch. This may seem really easy, but many people do crunches wrong. Start with your back flat on the ground and knees bent. You want to really focus on using your abs for the movement. Many people make the mistake of pulling their head up… you don’t want to do that. If you do it wrong like this, you won’t feel it in your abs at all. And if you are pulling with your arms, you won't use your abs and you may even hurt your neck. So, if you are feeling pain in your neck, then you are doing it wrong.
To avoid using your arms, you can position your hands and arms down by your sides. Do a few crunches like this to get a feel of what it’s like to crunch your abs. Once you get a feel, you can now place your hands behind your neck to help support your head. Remember, you aren’t pulling your head up. Just use your hands to support your head. Your head and neck should remain straight the entire time while you focus on crunching your abs.
The next exercise is the Sit Up. With the sit up, you are going to be coming all the way up. When you sit up be sure to come back down slowly.
The next exercise is the bicycle crunch. This exercise is great for working the obliques. Position your hands behind your head and you’re going to bring your opposite elbow to your opposite knee as you perform a crunch. Focus on moving in rhythm as you continue to squeeze your abs. So, we are just rotating elbow to knee… you should feel a burn in your abs and all around your torso.
The next exercise is the leg raises. These are great for working your lower abs. This tends to be a hard reach area for many people. Start by raising your legs up and keep them straight. Slowly lower them down as you squeeze your abs. Raise your legs back up just as your heels reach the ground. Be sure to squeeze your abs with each rep.
A little easier variation of the Leg Raise is the Single Leg Raise. Lower one leg at a time. You are basically alternating legs. Remember, keep your abs tight the entire time.
The last exercise is the Hip Raise. Start by placing your hands underneath you and raise your legs positioning them straight up. Bring your hips up then back down. Squeeze your abs with every rep.
Once again, these are easy ab workouts for beginners. If you are just starting out training your abs, these are some good exercises to begin with.
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