The ManicaPost
Whether you’re just getting started on your fitness journey or you’re looking to get back to basics, it’s important to incorporate some beginner ab exercises into your regime. (Remember, just because they’re beginner moves doesn’t mean they’re easy or less effective.)
Beginner ab exercises allow you to perfect your form and focus on making all the core muscles work.
Working out those core muscles is essential for levelling up your fitness and well-being in general.
Not only is your core the centre point for all movement, but these muscles also support your spine and protect all of your organs. And, rocking a toned tummy is a bonus perk.
Why it rocks: This lying-down move offers your lower back some support as you develop your core strength and fatigues your lower abs quickly as you extend your opposite arm and leg.
How to:
- Start lying back with arms extended over chest, legs raised and bent at 90 degrees (knees above hips and shins parallel to floor).
- Keep low back pressed to the floor, brace core, then slowly and simultaneously extend and lower right leg and to hover just above mat.
- Pause, then return to start.
- Repeat on the opposite side. That’s 1 rep.
Modify it: When you’re first starting out, try holding this position with your legs in tabletop and your arms perpendicular to your body. That alone can be effective for tuning into and engaging your core.
Why it rocks: The plank is pretty much the quintessential core move because it challenges all 360 degrees of your midsection, makes your shoulders burn, and even requires your glutes and quads to fire up, too.
How to:
- Start kneeling at back of mat with toes tucked and butt resting on heels.
- Walk hands forward to an all-fours position with knees under hips and wrists under shoulders.
- Lean forward, then lift knees to form one straight line from heels to head. Keep hips high and abs engaged.
- Hold for 15, 30, or 45 seconds, then relax. That’s 1 rep.
Modify it: If you’re working way up to a plank, you can drop down to your forearms to take pressure off the wrists and make it easier to achieve a flat back, according to Jones. If this is still too challenging, drop down to your knees and pop back on your hands. Hinge forward so that you still feel tension in your core.
While it’s nice to rock a six pack, it’s even more important to stay injury-free, and targeting all of the muscles that make up your core will help you do just that.
“This will give you the base you need to protect yourself from injury with weight and more complex movement,” says Kira Jones, CPT. Plus, strong abs muscles can actually ease back pain. – womenshealthmag.com
