Top 3 Beginner Ab Exercises
“abs are made in the kitchen” 🥑🥒🌽so they say.
That being said, it does not mean you just don’t ever train your core. A weak core can leave you liable to poor posture, lower back pain and injuries when training🤓. By strengthening your core; daily tasks will become easier, your form💪🏼 and progress in the gym will improve, whatever your sport you will see an improvement in all round performance.
It isn’t just about them six-pack abs!
Plank- The plank is definitely underestimated when it comes to training core muscles. On your elbows with your weight resting on your forearms your body should form a straight line from head to toe, feet together, bracing your core. (I always think of it as if a little person👨 is inside pulling my belly button in).
The mistake people always make is going for time over form…
Don’t set yourself a time goal to begin with just set up a timer🕛, hold as long as you can but as soon as your hips start to sag DROP- rest- go again. Repeat 3 intervals and don’t let your ego get the better of you, good form for 12 seconds is better than bad form for 40 ! If this is too simple try coming up onto your hands👐👐 . .
Wood Chop- Target the obliques with this burner🔥…working up some core strength using weights is not necessary but these are A KILLER☠! Using the cables set to around shoulder height, pick a light weight to get started and hold the handle in both hands, extend & lock your arms out- they should remain locked throughout.
Twisting at the torso rotate a full 180 away from the machine, slowly control the weight back feeling the 🔥🔥🔥 in your core. Repeat 10-12 times on each side. Note: the weight should not ping you back you are better to control a light weight for this one.😉
Leg Raise- Brilliant for lower abs.🖒👌 Lying flat on the floor its up to you how this one is performed; knee raise or straight leg- Make sure your feet do not touch the floor in either of these adaptations- Next up you want to raise your legs all the way up towards the ceiling until your butt comes off the floor NO MOMENTUM🙅🙅 If you are doing the knee raise adaption your legs should come to a perpendicular position with calves parallel to floor. They key here is to be slow and controlled. Repeat 12-15 reps
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