It’s no secret that your abs are a key area of the body to focus on when it comes to fitness. You need a strong core if you want to perform at your best in sports, or just look good in a swimsuit. The following exercises are perfect for beginners because they’re not too difficult but still get results. So if you’re new to working out and want some great ab exercises to start with, read on!
- How to do an inchworm:
- Stand with your feet shoulder-width apart and hold a 5-pound dumbbell in each hand. Bend at the hips, let your arms hang down, and slowly lower yourself into a pushup position.
- Reps: 10 repetitions per set
- Hold time: Five seconds in each position (standing, starting pushup position) and full extension at the top of each rep for two seconds before lowering back down.
- How to make it harder: Do this exercise as described above but use heavier weights or do fewer reps per set.
2. Reverse Plank-Up
This exercise is a great way to tone your midsection, while also working your upper back and shoulders.
To do this exercise:
- Kneel down on the floor with your knees hip-width apart. Place your hands on the floor just beyond shoulder-width apart with fingers pointing forward and palms flat against the ground (as if you were doing a push-up). Straighten out from your hips so that only the top of your head, feet and toes are touching the ground. Keep your back straight as if it’s connected to a string running straight up through it all the way into space above you.
- Slowly lower yourself down until only about one inch or so of space remains between your chest and thighs (or whatever height you can easily hold for 30 seconds). Hold this position for 30 seconds before slowly raising yourself back up again until all parts of you have returned fully upright once more.
Reverse Plank-Up Tips:
- Don’t drop too quickly! If at any point during either portion you feel like your legs might give out under too much pressure then stop moving immediately! Instead either hold onto something sturdy nearby (like an ottoman) until they’re ready again or simply lower yourself gently by bending at each knee alternately as if someone was holding them down by their wrists/ankles while they moved around freely above them.*
3. Sit-Up to V-Up
- How to do it: Lay on your back, with your knees bent. Lift your legs up and cross them over each other so that both heels are touching the ground.
- What muscles are targeted: Abs and lower back
- How many repetitions to do: Beginner = 5-10 repetitions
- How many sets to do: Beginner = 1 set (5-10 reps) intermediate = 2 sets (10-20 reps) advanced = 3 sets (15-25 reps)
- Rest time between sets: Rest time between sets should be approximately 1 minute or less
4. Side Plank Dip
To perform a side plank dip, you’ll need to set yourself up in a standard side plank position. You can start by lying on your side with the arm furthest from the floor straight out in front of you and the other hand placed underneath your shoulder. Make sure that both legs are extended and together, forming one long line from head to toe. Then lift yourself up onto your elbow and toes while keeping your core tight and back straight—don’t let it sag down toward the floor! This is your starting position for this exercise.
Now that you’re ready to proceed, slowly lower yourself down toward the ground until only two points of contact remain one foot resting on top of the other leg’s knee (with calves touching), plus elbows bent beneath shoulders (as opposed to being straight out).
While holding this plank form for as long as possible before returning back up into position again, try not to let either elbow or knee touch down—this will help keep those muscles engaged throughout each rep instead of allowing them rest at any point during their workout routine (which would make them much less effective). This also means that beginners should start off using just one foot instead of both so they don’t risk placing too much pressure on their arms while trying not to fall over sideways!
5. Exercise Ball Knee Tuck
Kneel on the ball and roll it out in front of you. Lean forward, resting your forearms on the floor. Keep your core tight, inhale through your nose, and exhale through your mouth as you lift one knee toward your chest. Repeat 10 times with each leg before switching sides.
- If this exercise is too challenging, place one foot on an elevated platform while keeping the other knee bent at a 90-degree angle so that it touches the floor. Once you’re comfortable with this variation, try placing both feet onto an elevated surface such as a chair or box—the higher up they are placed above ground level (or relative to where they were positioned when seated), the more difficult it will be!
- To progress this exercise even further still: Have a friend hold onto some weights or resistance bands while doing these knee tucks; they’ll make sure that every single repetition counts toward strengthening those abs!
6. Leg Lift Flutter
Start in an elevated plank position with one hand on the floor and your feet together. Lift both legs off of the ground, hold for a moment, then slowly lower them back down. Repeat for 30 seconds with no breaks between sets. If you want more of a challenge, try doing single-legged variations as well as two-legged ones (one leg at a time).
- Muscle group(s): Abs and hip flexors.* What it does: Strengthens your core muscles.* What it doesn’t do: Give you six-pack abs.* How many reps/sets you need: 1 set of 30 reps or 3 sets of 20 reps (20 is usually what I do) .
7. Wonder Woman Push-Up
In a Wonder Woman Push-Up, you’ll do everything the normal push-up does, except you’ll be pushing with one arm and pulling with the other. Your arms should be straight out in front of you and parallel to the ground at all times. Keep your core tight throughout this exercise, as well as your glutes—you don’t want anything to be weak! If it helps, imagine there’s a rope between your hands that needs to stay taut while performing this movement.
When doing these, keep in mind that there are three major muscle groups being worked: pectorals (chest), triceps (back of arms) and anterior deltoids (front of shoulders).
However, when performing this exercise regularly over time—or adding weight—the muscles strengthened include: serratus anterior and rhomboids for upper body control; gluteus maximus for pelvic stabilization; hip flexors like quadriceps femoris for lower body stability; quadratus lumborum paravertebral muscles for core stability; erector spinae group muscles help prevent injury while strengthening posture by supporting back muscles while they contract during movement patterns such as walking or bending forward at waist level; latissimus dorsi extends lower limbs toward opposite direction from midline while stabilizing spine during backward motions like squatting or lunging motions forward off one leg only at shoulder level height range up but never above head height range down (lowest possible position is bent 90 degrees forward knee height line drawn flat against floor surface lines); rectus abdominis muscle contraction causes anterior pelvic tilt posture line angle between thoracic spine curvature angle curve line formed by uppermost vertebrae base points points measured from center point chest centerline axis circumference measurement directly above xy coordinate plane bisecting intersection point bisecting diagonal line measurements perpendicularly intersecting lines which meet both sides simultaneously forming
8. Kneeling Cable Crunch
The kneeling cable crunch is a great exercise for beginners, as it allows you to contract the abdominal muscles while lying down. This makes it easier on the back and joints.
To perform this exercise, set up a bench near a cable machine and attach an ankle strap to each side of the cable. Lie back on your elbows with feet at hip width apart, knees bent and core tight. Keep your head aligned with spine throughout this movement. Bring one knee in towards chest (as shown) then return to start position before doing other side. Repeat for specified reps then switch sides using opposite leg – ie: if you brought left knee in first then do right leg next time round etc..
9. Hanging Leg Raise
- Start in a hanging position, with your arms extended above you.
- Raise your legs up and down to the sides of your body.
- Keep your back straight and your legs together throughout the movement.
- Do not raise them too high, as this can strain the lower back muscles that are meant for stability rather than flexibility.
- Do not swing or sway from side to side during this exercise; keep it controlled at all times so as not to injure yourself!
10. Plank Jacks
Plank Jacks is a great exercise for beginners to get started with. It’s a challenging core exercise that will help you strengthen your core muscles, particularly your lower back muscles (the erector spinae), which are often neglected during other types of ab exercises.
It can be performed using only body weight (no equipment required), or you can use dumbbells for added resistance. Another variation is to hold a medicine ball between your hands instead of having them on the ground in front of you.
This exercise works best when done on an even surface like carpeting or wood flooring so that the movement is smooth rather than choppy as it would be if done repeatedly over bumpy terrain such as grass or dirt paths outside in nature!
If you’re just starting out on your fitness journey, don’t worry! You don’t have to be an Olympian or a professional athlete to get a great workout in. These exercises are perfect for beginners because they are simple and easy to do at home or while travelling. They give you all the benefits of exercise without requiring any equipment other than yourself (and maybe some weights if needed).