The 4 best abdominal exercises for beginners

Exercises for strong abdominal muscles

1. plank

The plank is one of the best exercises for a strong stomach because it works all of your core muscles. But planks can also activate other related muscles, like your glutes, hamstrings, and lower back.

This is how you do it: Stand on all fours, hands facing forward, knees below hips, and wrists below shoulders. Now get into a plank position, making sure to form a straight line from your heels to your head. Your elbows should be below your shoulders and your forearms should be parallel to each other. The abdominal muscles are tense. Hold the position for 15, 30, or 45 seconds per set.

Also interesting: 4 plank tips for beginners

2. Beetle (“Dead Bug”)

The bug (aka dead bug) is a good choice for beginners because it targets multiple core muscles (including hard-to-reach transverse abdominal muscles) but without loading your lower back or neck.

This is how you do it: Lie on your back on your back and stretch your arms above your head. Bring your knees directly over your hips and bend at the knee so your calf forms a 90-degree angle with your thigh. Pull your lower back toward the floor so that it presses against the floor. Now lower your left arm above your head while extending your right leg parallel to the ground. Pause briefly and then return to the starting position. Repeat the exercise on the other side. Pay attention to a slow execution of the movement.

3. Climbers

When done correctly, the climber activates the core muscles, e.g. B. The transverse abdominal muscle and the oblique abdominal muscle. In addition, exercise improves cardiovascular health and increases stability and caloric expenditure.

This is how you do it: Get into the upright push-up or high plank position. Place your hands below your shoulders and your toes hip-width apart. Tighten your back and stomach and look down. Now pull one knee at a time as far as you can towards your chest. The legs alternate so that the feet are not next to each other during the execution. Make sure your abdominal muscles are tight throughout the movement. This protects your spine and increases intensity.

4. Sit-ups

This exercise engages your upper abdominal muscles and builds strong core strength that will help you with a variety of movements and sports.

This is how you do it: Lie on your back and place your feet hip-width apart on the floor. Now bend your knees and cross your arms over your chest. Tighten your abdominal muscles and inhale.
As you exhale, lift your torso slightly off the ground while keeping your head and neck relaxed. Inhale and return to the starting position.

On the video: exercises for strong abdominal muscles.


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