You don't like doing sit-ups? 6 Simple Exercises For Beginners.
Admit it: you are probably not on top of doing a series of 50 sit-ups right now ...
Don't panic, there are other solutions to strengthen your abs easily.
What is important is not to have steel "chocolate bars" but to build them enough muscle to strengthen your spine.
This will keep your chest and back straight, which relieves your back pain.
Haven't played sports for a while?
That's good, because these exercises are simple, adapted to beginners and in addition, they will considerably improve your sense of balance.
6 ab exercises for beginners
Do you think that without an overpriced weight machine, you can't build your abs? Think again !
Here are 6 simple exercises which do not require any equipment.
Follow the videos and instructions to see how to do it and thus bring more variety to your muscle building sessions:
1. The “dog-bird” abs
Muscles targeted by exercise: abdominals, hamstrings, gluteal muscles and shoulders.
Let's face it: abdominal muscles don't get stronger overnight.
When you are a beginner, it is essential to strengthen your core muscles. Here is the perfect exercise for beginners:
- Get on all fours: your hands are placed directly below your shoulders. Your hips are perfectly aligned with your knees. This is the initial position.
- Lift your right hand and extend your right arm in front of you, level with your shoulders.
- At the same time, lift your left leg and extend it, straight behind you.
Note: Your whole body should form a straight line, from your fingertips to your toes.
- Bend your left leg and right arm under your body, until knee and elbow touch.
- Then, extend your left leg and your right arm again, in one movement.
- Return to the initial position.
- Repeat these movements, but on the other side of your body (left arm and right leg).
- Do 5 repetitions of this exercise, for each side of the body.
Alternative method: if this exercise is too difficult for you, eliminate the step of folding the legs and arms. Limit yourself to a simple extension of the arm and leg, and try to hold this position for 3 seconds on each side.
2. The “bicycle” abs in a standing position
Muscles targeted by exercise: oblique muscles, muscles related to rotation.
Are “traditional” abs too hard and hurting you?
Here is a variation more suitable for beginners:
- Stand up with your feet below your hips and your hands behind your head.
- Contract your core muscles, keep your back straight and relax your shoulders: this is the starting position.
- Raise your right leg and lower your left arm in one motion, until knee and elbow touch.
- Return to the initial position.
- Repeat the same movement, but on the other side (left leg and right arm).
- Do 5 repetitions of this exercise, for each side of the body.
3. Leg lifts in a sitting position
Muscles targeted by exercise: Abs, hamstrings.
This exercise might sound easy, but don't be fooled by appearances!
Even people who exercise regularly will feel their muscles working after just a few repetitions of this exercise:
- On the floor, assume a seated position with your legs extended in front of you.
- Contract your abdominal and core muscles. Lean back slightly. Your hands are placed next to your buttocks.
- Take a deep breath and raise one leg six inches off the floor.
- Hold your leg elevated, for 5 seconds.
- Alternate lifting between your right leg and your left leg.
- Continue these movements for 1 min, followed by a 20 s break.
- Do 5 sets of 1 min of this exercise.
4. The sit-up
Muscles targeted by exercise: abs, hip flexors (depending on range of motion).
The sit-up is the typical exercise for strengthening the abs.
But if not done correctly, this exercise can cause serious pain.
Here is the correct way to perform this exercise:
- Take a sitting position on the floor: your legs are bent, your heels are touching the ground and your hands are behind your head.
Your shoulders should be completely relaxed. This is what will help you avoid neck pain.
- Without raising your feet, lie down until your back is flat on the floor.
- Straighten your upper body.
- Repeat this movement for 1 min, followed by a 20 s break.
- Do 5 sets of 1 min of this exercise.
The alternative method: If your abdominal muscles are not yet strong enough for this exercise, there is a variation for beginners. Try to lean back as far as possible - even if your back is off the ground. Then try to improve with each workout, until you can hit the ground without too much effort.
5. Modified “bicycle” abs
Muscles targeted by exercise: Oblique muscles, muscles related to rotation.
- Take the same starting position as the sit-up exercise: knees are bent, heels on the floor, and hands behind your head.
- In a single rotating motion, raise the right knee and lower the left elbow, until they are touching.
- Return to the initial position.
- Complete the movement on the other side, with the left knee and right elbow.
- Continue these movements for 1 min, followed by a 20 s break.
- Do 5 sets of 1 min of this exercise.
Note: This exercise is even more demanding than the sit-up. If these movements are too difficult for you, continue to do sit-ups.
6. The "spider" plank exercise
Muscles targeted by exercise: lower abs, gluteal muscles.
Are you still holding on? :-)
So let's go for the last exercise, that of the spider-man!
- Get into a plank position: arms straight in line with your shoulders, legs extended back, and tiptoes on the ground.
Make sure your body forms a straight line.
- Bend your right leg and bring the knee to the level of the right elbow.
- Return to the initial position.
- Perform the same movement on the other side of the body (left knee towards left elbow).
- Do 5 repetitions of this exercise, on each side of the body.
Alternative method: If this exercise is too strenuous for you, simply try to hold the plank position for 30 sec, followed by a short break. Repeat this movement 3 times. And if it hurts your wrists too much, you can also put your elbows on the floor (instead of your hands).
And there you have it, now you know 6 simple exercises to tone your stomach! :-)
Have you tried these exercises? Do you find them quite easy? Tell us in the comments. We can't wait to hear from you :-)
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Also to discover:
Plank Exercise: The 7 Incredible Benefits For Your Body.
Relax Your Shoulders, Back, and Legs with a Simple Exercise.
