A strong core is important for stabilizing and helping to reduce back pain. It is also crucial in powerful and explosive workouts, such as deadlifts. The combination of a healthy eating habit and consistent abdominal exercises will allow you to flaunt your developed six pack abs. The following are fundamental and beginner level abdominal exercises to get you started.
1. Sit Up
Sit up is the most basic abdominal exercise. With your knees bent and feet planted on the ground, lift your upper body off the ground to a full sitting position and then return yourself to the beginning position. If your feet moves or lifts off the ground during the sit up exercise, ask for someone to assist you through the workout by firmly holding your feet to the ground.
2. Stability Ball Crunch
Beginners who find the standard sit up exercise uncomfortable on their back should perform this workout instead. However, this exercise is not just for beginners because it enhances your stabilizer and abdominal muscles.
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3. Tuck Knees Sit Up
This is a fun alternative to the standard sit up. Start by laying on your back with your legs and arms extended. As you start your crunch movement, bend your knees and pull it towards your chest. At the same time, reach towards your feet with your extended arms like the example above.
4. Bicycle Crunch
This exercise is appropriately named the bicycle crunch as it incorporates the pedaling motion. Start out with both hands behind your head for support and both legs stretched out. Be careful not to pull on the head and cause potential discomfort to your neck. Next, bring one elbow and the opposing leg towards each other, as shown in the image. Once these two body parts touch, situate yourself back to the beginning position and repeat with the other elbow and knee. Continue alternating sides for a complete workout.
5. Medicine Ball Twist
This exercise is great for working your oblique and abdominal muscles. Position your body like the individuals in the picture above. You should be balancing on your butt as you twist side to side with the medicine ball in your hands.
6. Mountain Climber
Mountain climber is an awesome exercise because it requires you to train your abdominal muscles and work on your cardio. To begin this exercise, start off in a push-up position. Simply alternate bringing your knees towards your chest to gain the benefits. Several variation of this exercise exists, but use this one as your starting point before attempting the others.
7. Hanging Leg Raise
If you have access to a pull up bar, try this exercise. It will engage your lats and improve your grip strength as you develop your abdominal muscles. Begin in a pull up position by hanging onto the pull up bars with your arms fully extended and shoulder width apart. Keep your legs straight as you bring it upwards to a 90 degrees angle. Return your legs back to the beginning to complete your repetition.
Plank is a good and simple core exercise. Position yourself as shown in the image. Support your weight on your toes and forearm. Hold this position and contract yours abs for an extended period of time to reap the benefits.
9. Side Plank
The side plank is another important static exercise. Prop yourself up onto your forearm as shown in the image. Try holding this position in a controlled manner. Make sure to do the same exercise on the other side of your body.
10. Static Crunch with a Medicine Ball
This static exercise requires you to hold the crunch position and stay balance on your buttocks as demonstrated in the image. The medicine ball will provide an additional challenge and engage your upper body muscles as well.