(The Easy 6 Pack Workout for Your Abs)
Abs, abs, abs—we all want to look great in our clothes, whether we are wearing a bikini on the beach or a skimpy dress to the next holiday party. So, let’s dive into this beginner ab exercise workout plan to get that stomach into shape!
The information below is great for any level of fitness across the spectrum. From a beginner to a seasoned veteran, this helpful guide can get you to where you want to be in your core area.
Beginner ab exercises allow you to fine-tune your technique while focusing on using all of your core muscles. But, remember, just because they’re basic movements doesn’t make them any easier or less effective. So pace yourself…
It’s great to have a six-pack under your clothes. But what is more important is to stay free from injury while getting the body you desire. Targeting all of the muscles that are the foundation of your core will help you do just that. This routine will assist you in protecting your base from injury with weight and movement that is complex.
Working out your core muscles is critical for improving your fitness and overall well-being. Not only is your core the focus of all movement, but it also supports your spine and protects all of your organs. And having a well-toned belly is an added plus toward back pain relief as well.
The Major Core Muscle Groups?
The major core muscles include the following:
Internal and external obliques (side abs)
The six pack is called the rectus abdominis
The muscles beneath your rectus abdominis is the transversus abdominis
Multifidi is the muscles in the back of your core, along your spine.
Erector spine include muscles along the sides of your divide.
Other muscles that contribute to the makeup of the core are your pelvic floor and diaphragm. Look at your core muscles as a team. Maintaining these muscles in peak condition is essential if you want to run, lift, jump, and destroy whatever flavor of exercise you enjoy in the long term. They all work together.
Incorporate the following simple ab workouts into your regimen to offer your entire core some love. You may include them into full-body workouts or allocate time to pure core focus.
The Beginner Abs Workout Plan
Time: 12 minutes | Equipment: Mat | Focus: Core
Pick five exercises from the list below to complete. Perform each for thirty seconds, then rest for twelve seconds before moving on to the next. Start from the beginning and repeat twice more for a total of three rounds once you’ve finished all five movements.
ONE
The Deadbug
How to Rock It: As you stretch your opposing arm and leg, this lying-down exercise supports your lower back while developing core strength. It also fatigues your lower abs quickly, giving you a burn you can instantly feel.
Begin Here:
Lay back with your arms stretched across your chest, legs elevated and bent at 90 degrees, with your knees over your hips, and your shins parallel to the floor.
Pause, then return to start.
Repeat on the opposite side. You just completed one rep.
Adjustment: To begin, try keeping this posture with your knees on the tabletop and your arms perpendicular to your torso. That alone can help you tune and engage your core.
TWO
The Plank
How to Rock It: The plank is the ideal core motion since it works your entire midsection, makes your shoulders burn, and even demands your glutes and quadriceps to flare up.
Begin Here:
Begin this exercise at the back of your mat. While your butt is resting on your heels besure to tuck your toes.
Place your body in the all-fours position with your knees under your hips and your wrist under your arm pitts.
Slowly lean forward, lifting your knees to make one vertical line from your head to your heals. Maintain your hips in a high position while focusing on your abs.
Hold for 10, 25, or 45 seconds, then relax. You completed one rep.
Adjustment: Drop down to your forearms if you’re working your way up to a plank to relieve pressure on your wrists and make it simpler to reach a flat back. Drop to your knees and pop back on your hands if this creates discomfort or seems too intense. Hinge forward while still feeling tightness in your core.
THREE
Seated Straight-Leg Lift
How to Rock It: If you’re still working on your core strength, lying leg lifts might be challenging on your lower back, but this seated variation assures you’ll be painful in all the right places.
Begin Here:
Begin by sitting with your legs out in front of you.
Hinge forward gently while sitting erect and activating your core.
Maintain a flexed foot while elevating the right heel 2 to 4 inches off the ground.
Lower and pause.
Rep with the left leg. That is one rep completed.
Adjustment: By moving your hands next to your hips, or right behind your hips, Doing so can make this move more comfortable and helps improve posture when you’re just beginning. You can bend your fingertips so you don’t take away from the abdominal work.
FOUR
The Side Plank
How to Rock It: Feel the sting of progress with this side abs exercise. Side planks work your obliques hard while also using your entire core.
Begin Here:
With your right forearm flat on the floor, lay on your side. Place your elbow under your shoulder, and extend both legs so the body is horizontal from top to bottom. You can stagger your feet for increased stability or stack them for an extra challenge.
Focus on your core and lift your hips off the floor.
Hold for 14, 30, or 45 seconds, then relax.
Repeat on the other side. You have completed one rep.
Adjustment: Bring your bottom leg down to the knee while keeping your leg straight.
FIVE
The Toe Touch
How to Rock It: If you are sick of sit ups then toe touches is the alternative for your lower abs. Be prepared to feel the burn a whole lot quicker with this one, lol…
Begin Here:
Lay on your back with your arms straight up over your chest and your legs straight up towards the ceiling, toes pointing.
While keeping the lower body steady, engage the core and lift the upper body off the mat to tap the ankles or feet with your fingertips.
Return to the beginning. That is one rep completed.
Adjustment: To make toe touches easier, pull your legs into a tabletop posture but continue reaching up as if they were fully extended.
SIX
The Table Top with Knee Tap
How to Work It: This exercise is done in a slow and controlled movement. Be sure to extend your hover as you improve.
Begin Here:
Start off on all fours, fingers front and palms flat on the floor. Wrists and elbows should be precisely beneath the shoulders. Knees should be squarely beneath the hips, and toes should be tucked and pressed into the mat. Maintain a long, neutral neck.
Lift your legs off the mat, keeping your core firm, until your hips are in line with your shoulders.
For one to two seconds, hover your knees.
Controlfully lower the knees to the ground. That is one rep.
Bonus Tip: To experience a lift, engage your core rather than pushing via your toes and palms.
SEVEN
The Birdie Doggie
How to Rock It: For solid stability this is the move for you! As you ignite the fire of your core keep your hips and shoulders square to the floor with legs and arms extended.
Begin Here:
Place your hands and knees on the floor. Positioning your wrists direct under your shoulders and knees under your hips. Maintain a flat back, focus on abs and have a slight bend in your arms at the elbow.
At shoulder height extend your right arm out in front of you and left one leg behind at hip height. Be sure to keep leg straight.
Bend your right elbow and your left knee and bring them together under your tummy.
Straight right arm and left. One rep has been completed.
Continue by switching sides and repeating.
Adjustment: Make this move simple. With both hands planted on the floor extend one leg at a time. keeping both hands stuck to the floor. Move one extended arm at a time with both knees planted. With time and practice pace yourself to the point where your opposite arm and leg are moving simultaneously.
EIGHT
The Single-Leg Stretch
How to Rock It: This is a great modification to bicycle crunches!
Begin Here:
Lie on your back with your left leg straight in the air, just above the mat, and your head and shoulders curved up off the floor to hug your right knee to your chest with your arms.
Keep your left leg straight and your left foot a few inches above the ground.
Release, straighten, and hover right leg slowly and with control, while bending left leg, drawing knee in towards your chest, and wrapping hands around left shin. That is one rep completed.
NINE
The Plank with Knee Tap
How to Rock It: Are you up for a challenge? Knee taps look easy but don’t be fooled. They work your whole core. Pointer, keep hips stable.
Begin Here:
Form a firm forearm plank with your elbows stacked beneath your shoulders, palms flat, core engaged, and legs straight. Lower both knees slowly and with control until they kiss the ground.
Return to a plank posture by extending your legs. That is one rep completed.
Bonus Tip: Consider each tap to be one repeat, and then return to your forearm plank, focusing on good technique rather than momentum.
TEN
Knee-to-Elbow Plank
How to Rock It: In this move, which is a mainstay in many yoga flows, your obliques work especially hard as you lift your knee to your elbow.
Begin Here:
On the floor position your body into a high plank stance.
Lift your left foot off the floor and push toward your left elbow while maintaining your hips level and your back flat.
Reverse movement with control to return to the beginning.
Rep on the opposite side.
That is one completed rep.
Adjustment: Start in a tabletop posture and work your way up, pulling one knee to the matching elbow.
