5 ABDOMINAL EXERCISES FOR BEGINNERS THAT YOU CAN DO AT HOME

| September 12, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Are you a beginner looking to strengthen your core and tone your abs? Look no further!

In this article, we will explore five effective abdominal exercises that you can easily do in the comfort of your own home. Whether you’re new to fitness or simply prefer working out at home, these exercises are perfect for beginners.

Get ready to engage your core, build strength, and start your fitness journey with these accessible and beginner-friendly abdominal exercises.
Let’s dive in and discover the power of a strong core!

Bicycle crunches

  • Lie on an exercise mat, looking up.
  • Place your arms with your hands behind your ears or head.
  • You must bend your legs alternately, bringing them closer to the abdomen. Synchronizing the movement of the legs with that of the arms. Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
  • Try to do between 10 and 15 repetitions with each leg.

Abdominal oblique touching

  • Lie down on a hard surface with your hands on your neck.
  • Push yourself up and reach with your right hand to touch the opposite calf.
  • Go back and do the same changing sides.
  • Complete 10 repetitions on each side in 4 sets.

Russian twists

  • Sit on the mat with your legs bent, relax your elbows and hold your hands.
  • From this position slowly turn to the right, while touching the ground near the hips, then return to the center and continue with the left to complete one repetition.
  • Remember that the movement is not large and must come from the rotation of the trunk. He tries to keep the abdomen contracted at all times and for this movement to be performed in a more controlled way.
  • Do 30 repetitions.

Mountain climber

  • For this exercise, you have to get into a high plank position.
  • Continue bringing the left knee towards the chest, then you have to bring it to the starting position and then do the same but with the right knee towards the chest, reproducing the appearance of a climbing movement.
  • Count up to 30 movements between both legs.

Dead bug

  • Lie on your back and stretch your arms vertically until your hands are above your shoulders. He bends his legs at 90 degrees, placing his knees at the height of his pelvis. He puts his feet in flex and his hips in retroversion so that the lower back is close to the ground.
  • Inhale and activate your torso while slowly stretching one arm back and bringing the opposite leg forward until you almost touch the ground with your hand and foot, respectively.
  • Exhale and reverse the movement to return to the starting position. That would be a repeat.
  • You must repeat it between 15 and 25 times.

This quick beginner workout is all you need to start working towards a strong core and defined abs.