Kevin Zahri

10 Best Abs Exercises for Beginners

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!

1. Inchworm

• 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!

Conclusion

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).

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by Kevin Zahri

Best Exercises to Lose Weight at Home

Introduction

When you're trying to lose weight, it's important to stay active. The right types of exercises can help you burn calories and shed those pounds while also improving your overall health. Here are some simple ways to incorporate exercise into your daily routine:

Jumping Jacks

• Jumping jacks are a great way to get your heart rate up and get your blood flowing to your muscles. They're also a good way to warm up before more intense exercise, cool down after a workout, or just do something fun and easy on any given day.
• The best thing about jumping jacks is that they are short enough that you can do them anywhere: in your living room, at the office during lunch break, while waiting for the bus—the possibilities are endless!

High Knees

• How to do high knees:
• Start with your feet together.
• Lift your knees up to waist level and then bring them back down.
• Repeat this motion until you feel fatigued or no longer want to continue.
• How many times: High knees are a great exercise for burning calories and fat, so you should perform them at least 20 minutes per day (but no more than 30).
• How high should I lift my legs? Your goal is to lift your knees as high as possible without bending forward at the waist or turning your toes inward—these are signs that it's too difficult for you, and you could hurt yourself if you keep going at that pace! Don't worry about what other people think either; just focus on getting better at doing it yourself over time instead!

Squats

How to do a squat

• Stand with your feet shoulder-width apart and your toes pointed slightly outward.
• Lower yourself straight down by bending at the knees, keeping your back flat and head up.
• You should feel a slight stretch in your hamstrings as you go down—don't let them lock out!
• When you reach the bottom of the movement (or just before), keep pushing through with your legs until they are fully extended again.

Why squats are good for you?

Squats will help strengthen all of your leg muscles while also improving stability in other areas such as shoulders, spine and hips. This exercise is especially helpful if you have poor posture or struggle with lower back pain since it improves flexibility in these areas too!

Lunges

• Stand with your feet hip-width apart.
• Step forward with one leg and lower your body until your front knee is bent at least 90 degrees.
• Push off with your front leg to return to standing, then repeat on the other side.

Burpees

Burpees are one of the best exercises to lose weight at home, and they're a great full-body exercise that will help you get fit by working multiple muscles.

To do a burpee, drop down into a squat position with your hands on the floor in front of you. Then jump your feet back so that they’re slightly wider than hip-width apart and place your hands on the floor in front of you with your fingers pointing towards each other (like a pushup). Return to standing and jump as high as possible before dropping back down into the squatting position. Repeat these steps 8 times for 3 sets total.

Knee or back Issues?

If you have any knee or back issues, modify this exercise by skipping the jumping part—just go straight from standing to sitting down without jumping up first, then stand up again without doing anything special when standing up (don't jump). To make burpees more challenging:

• Stand farther away from where you land after doing each repetition;
• Slow down how quickly or rapidly you move through each repetition;
• Do more repetitions per set;

Push Ups

Push-ups are one of the most effective upper-body strength exercises you can do at home. Stronger arms will help you lift heavier weights and perform other activities with ease, so it's important to work on your push-ups regularly. Pushups are also an excellent way to improve posture since they strengthen your core and back muscles as well as the ones in your arms.

To get started, lie down on the floor with your hands slightly wider than shoulder-width apart and toes touching each other or pointed out slightly (this is known as a "plank" position). Brace yourself by squeezing your abs (the muscles around your belly) then lower yourself until both forearms touch the ground; make sure not to let any part of the body below that point touch floor during this exercise. Then push yourself up again until you're back in plank position again; repeat 10 times for 1 set or go until failure!

Mountain Climbers

Mountain climbers are a great exercise to work your whole body, especially the core and lower body. To start, get into push-up position on the ground with your hands firmly planted under your shoulders. Then bring one foot in towards your chest as you bring your other foot out behind you as far as possible, keeping your knees bent and back straight throughout the movement. Repeat for reps or time intervals of 20 seconds each for maximum efficiency in burning calories and fat!

Planks

Planks are one of the most effective exercises for strengthening and toning your core, as well as improving balance and stability.

To do a plank:

• Lie face down on the floor with arms stretched straight below you, parallel to the floor.
• Lift your body up by placing your forearms on the ground, keeping them in line with your shoulders (you can also place your hands together in the front). Your body should remain straight from head to heels with no sagging or curving at any point.
• Hold this position for 30 seconds to 1 minute before resting completely back onto the floor. Practice this exercise three days per week for best results!

If you want an added challenge, start off by doing planks with hands placed on an exercise ball instead of just flat on the ground. You can increase intensity further by performing planks while holding yourself up using Swiss balls instead of just relying on your strength alone (swiss balls come in various sizes; find one that's large enough so that you have room between it and where ever you'll be holding onto it).

Side Planks

Side Planks are really helpful because they work your entire core and they're great for toning. You can do Side Planks on your elbow, forearm or hand. For this exercise you'll need to hold yourself up with one arm while lifting the legs off the floor. The key thing about this exercise is to keep your body straight and avoid tilting sideways at all times. If you're struggling with balancing then try doing it on your knees first until it gets easier before moving onto hands or ankles!

Leg Raises

Step 1: Lie on your back with your legs extended straight in the air, hands resting at your sides.

Step 2: Bend one leg so that it is perpendicular to the floor, knee bent at 90 degrees and toes pointing toward the ceiling.

Step 3: Lower both legs together until they are parallel to the ground, then slowly raise them back up to where they started (which should be a few inches off of the floor). Repeat this movement for as many repetitions as possible without losing form or feeling dizzy.

* When first starting out, aim for 5-10 reps per set and 3 sets per exercise session (i.e., Monday/Wednesday/Friday) but build up slowly over time by adding more sets or increasing weight if possible. It's also important not to push yourself too hard too soon – if you've never done this before or have had an injury recently then take it easy at first and make sure everything feels good before adding more repetitions or weight.* *

Arm Circles

Arm circles are a great way to warm up your shoulders and arms. It's also a good way to get some range of motion into the shoulder joint, which can help strengthen it and reduce injury risk. Here's how to do arm circles:

• Stand with feet shoulder-width apart, knees slightly bent and arms on sides
• Lift right arm straight out in front of you, palm facing forward; rotate hand back as far as possible until forearm is parallel with the floor (you may feel this in your lower back)
• Bring arm down underbody, crossing back over the chest so that hand touches opposite shoulder blade
• Repeat with left arm

Butterfly sit-ups

Butterfly sit-ups are a great exercise to target your upper abs. Sit on the ground with knees bent, feet together and hands by your sides.

Keeping your back flat, lift both legs up so that they form a V shape with the ground. Hold for two seconds and then lower them down again. Repeat 10 times for 3 sets each day

Note: If you find this too easy, try doing butterfly sit-ups using dumbbells or a resistance band

Boat Pose

Boat Pose is a great way to tone your core and legs. To do the exercise, lie on your back with both legs straight. Bend your knees and place your feet together - but not touching! Squeeze them as close together as possible while keeping them straight so they're pointed up towards the ceiling. Now lift your hips up off of the floor, bringing them as close to parallel with it as possible without allowing either knee to touch or lose its position in relation to each other (for example: if one leg is bent at 90 degrees and the other is 180 degrees... that's no good). Hold for 2-4 seconds before lowering yourself back down slowly again.

Repeat this 10-20 times depending on how fit you are!

Now that you know how many repetitions you should be doing per set, let us look at how many sets there should be per workout session: If it's just one exercise then three sets would be fine; however if there are two or more exercises than four sets may be better suited for maximum benefits gained while working out at home (or anywhere else). As far as duration goes... well let's just say that 20 minutes would probably suffice but 30 minutes might prove beneficial when trying something new like Boat Pose which requires some flexibility training along with balance skills so keep those things in mind when deciding whether or not this particular workout routine might work for someone who hasn't tried anything similar before because remember what I said earlier about starting slow!

These exercises will help you maintain healthy body weight.

Here are some of the best exercises to lose weight at home:

• Crunches - This is one of the best abdominal exercises to lose belly fat. To do this exercise, lie on your back with your feet flat on the floor. Cross your arms over your chest or place them behind your head for a greater challenge. Exhale as you lift and flex your waist upward toward the ceiling; inhale as you lower back down to starting position. Repeat 10-15 times, doing 2 sets each day for best results (do not do more than 3 sets). You can also add resistance by placing a dumbbell between both hands or placing one leg up in the air while doing crunches.
• Lunges - Lunges are another excellent way to strengthen leg muscles and tone thighs faster than running alone can do because they also target glutes and hamstrings as well as quads.

To perform proper lunges: Stand straight with feet hip-width apart, toes facing forward; holding dumbbells in each hand at shoulder height; take a giant step forward into lunge position so knees bend over toes; lower body by bending hips until thigh becomes parallel with floor; push off heel of foot that's still on ground, driving it toward midline as other foot comes up behind it ready for next rep (alternate legs). Do two sets daily per leg.

Conclusion

We hope this article has helped you find some great exercises to lose weight at home. Remember that if your goal is to get fit and healthy, then there's no one-size-fits-all exercise routine. It's important to keep things fresh by switching up your routine frequently so that it remains challenging and fun for you!

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by Kevin Zahri