This beginner ab workout hits your abs with 4 sets and 2 exercises. It can be done once or twice a week and added to your current routine.
Single Muscle Group
Male & Female
This ab workout is designed for beginners to weight training who want to build some muscle and strength in their core. It hits the abs with 4 sets and 2 exercises. The workout can be done once or twice per week, and can be added to the beginning or end of your regular routine.
Perform light warm-up before this workout.
Strict technique on all exercises.
Aim to improve at least one aspect of your workout each week.
The Roman Chair leg raise hits your lower abs. Set up for the exercise by positioning yourself in the Roman chair.
Your forearms should be along the horizontal pads, hands gripping the handles, and back against the back pad.
Take your feet off the supports so they're hanging. This is the start position of the exercise.
Keeping your legs straight, feet and knees together, raise your legs up as far as possible.
Pause for a count of 1 or more, then lower back to the starting position.
Repeat for desired reps.
Leg Raise Tips:
The longer you hold your legs up on each rep the harder the abs work. Increase the hold to make the exercise harder.
Home Based Ab Workout
This simple home based abdominal workout can be done at home with absolutely no equipment. It should only take about 20mins and can be done once every three days.
This simple home based ab workout is designed to strengthen your mid section. We've designed this workout so that you do not need any fitness equipment at all!
The workout should be done three times per week, with at least one day off between workouts. Monday - Wednesday - Friday would be ideal. If your abdominal muscles are still sore from the previous workout, wait until the soreness subsides before training them again.
Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2. Hovers - hold for maximum time! 1 minute is the standard, those with a strong core may eb able to do 2mins+.
Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2 Advanced hover instructions:
Lie flat on your back on a mat. Your hands should be clasped behind your head so that your elbows stick out on either side.
Your back and neck should be in alignment and your back should be flat against the mat. If you feel air space between your back and the mat, consciously relax your back muscles and imagine yourself melting into the mat.
Raise both of your knees to form a right angle with your upper body. Your knees should be bent at a right angle, and your upper leg should form a right angle with your upper body. Make sure that your back is still flat against the mat.
Use a steady motion that does not cause your body to rock as you exercise to make sure that the focus stays on your abs and that the crunches do not become a meaningless motion carried out by momentum.
Bring your right elbow to your left knee in a crunching motion. This will cause your body to twist and your abdominal muscles to tighten.
Move your head and neck as little as possible to make your abs work harder.
Air Bike Tips:
Slowing the exercise down will cause your abs to work harder.
The side plank is a great exercise for building core strength, and more specifically oblique strength. It's also a good balance exercise. It's your choice whether to use a mat in this exercise. Start by laying on your side with one hand on the floor and your feet on top of one another.
If you prefer, you can rest on your elbow instead of your hand.
Lift your hips up until your body is exactly straight.
Now hold this position for as long as possible. You should feel this exercise in your abs and obliques.
Complete the same for the opposite side of the body.
Side Plank Tips:
Do not let your mid-section sag. Always stay perfectly straight.
Do the side plank in front of the mirror to ensure you keep your technique tight!
Try to hold your plank for a full minute. Hold the plank for longer periods of time for increased intensity.
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