Your six-pack doesn’t appear overnight. You have to work very hard for them. Mostly if you never exercised your abdomen before. So, if your abdominals are hiding behind a layer of fat, these 9 abs workouts for beginners are exactly what you need.
9 abs workouts for beginners
The exercises below are a mix of abs-focused exercises and compound exercises that also work your abs.
- High-tension plank
Through this core exercise, you create tension in your abs primes. You should use a high-tension plank at the end of your warm-up or between sets of squats, rows, or presses. Recommendable, this set must be performed in 3-4 sets of 10-second hold.
This exercise consists of a position that protects your lower back and while training your abs’ muscles. It must be done at the beginning of every workout in sets of 3.
- Mountain climbers
Hold a push-up position and create tension through your legs by pulling your knees up to your chest. This core exercise is like a breath of air in a circuit conditioning workout.
- Loaded carries
Loaded carries improve the postural integrity and train the core. For best results, pick a load heavy that you can’t carry and force yourself to carry it for a minute in 3-5 sets with 1-minute rest between sets.
- Reverse crunch
After a long day sitting at the office, these exercises will improve your posture and relieve the lower-back issues. You can introduce reverse crunch before a lower-body training session.
- Hollow-body hold
When doing this exercise, lie on your back with your arms and legs extended and hold there to keep tension. You can introduce this exercise before training the back of the upper body.
- Glute bridge
You can use this core exercise in a daily warm-up. Also, it brings lots of benefits for the abs on the days with lower-body training.
- Abs rollout
Rollouts work your abs and improve your pullup too. Altogether with hollow-body holds, it will develop your strength. A maximum of 2 repetitions per week is enough to improve your abs.
- Hanging knee raise.
This exercise consists of controlling your leg and torso in order to get your core stronger. For best results, implement hanging knee raise in your daily workout sessions.
Good nutrition improves abs workouts
An efficient workout goes hand in hand with a healthy diet. If you want to burn the fats on your belly, you should switch up your diet. Besides the gym, a kitchen is also a great place where to burn calories and build your abs. For this, your meals must be full of whole foods such as fruits, veggies, whole grains, healthy fats, and high-protein items.
Everyone dreams of toned abs. Thousands of crunches don’t represent the answer for an attractive abdomen. For starters, it is more difficult when you don’t know where to start, what to do, and if you do it correctly. Fortunately, there are lots of videos on the internet that show you how to perfect your exercises for the best result. This article comprises 9 abs workouts for beginners that inform you which are the most useful exercises for achieving your goals.