The 8 Best Abs Exercises for Beginners

abs exercises for beginners

Ab workouts are an essential part of any workout routine. Since fat accumulation in the abdominal area happens easily, it is an area that needs to be worked upon. Besides aerobic exercises that help reduce abdominal fat as well, targeted exercises for the abdominal area can help reduce fat more effectively as well as strengthen the muscles.

8 Best Abs Exercises for Beginners

1. Standing Bicycle Crunch

standing bicycle crunch exercise

How to Do:

  • Stand with feet shoulder width apart.
  • Toes to point forward.
  • Place fingertips behind the neck with elbows pointing out.
  • Keep elbows in line with shoulders.
  • Inhale and contract core muscles.

  • Begin by raising the right knee across the body up to chest level.
  • Twist torso to right and draw left elbow towards the lifted knee.
  • Feel the crunch and exhale as the movement is done.
  • Return to starting position and repeat the movement on another side.
  • Alternate sides and do a desired number of repetitions.
  • Finish reps on one side and switch to another side.

Number of Repetitions: Do at least 10 repetitions on each side.

Variation: If one wishes to increase benefits it can be done with leg weights that add on more resistance.

How it Benefits: Benefits are several and it counteracts the limitations of lying down and doing ab crunches. It helps avoid straining of the neck as well as hurting lower back. It helps to burn calories and in an active way rather than lying down since one needs to balance their body weight accordingly.

2. Standing Side Bend

Standing Side Bend

How to Do:

  • Stand with feet slightly wider apart than hip distance.
  • Hold a dumbbell of five to ten pounds over the head.
  • bend sideways, first to the right, squeezing waist on the right side; squeeze head to protect neck area and keep it neutral; look forward and not down.
  • Pull down the left ribs to return to upright standing position; focus work on left oblique.
  • Switch sides to bend to left maintaining the posture mentioned above.
  • This completes one repetition.

Number of Repetitions: It is best to do 10 repetitions of both sides and two sets of the same.

How it Benefits: The main benefit of this exercise is to help burn fat from the sides of your waist region, usually the region where love handles appear.

3. Single Leg Lift

single leg lift exercise

How to Do:

  • Layout a floor mat for this exercise.
  • Lie down with legs and back flat against the floor.
  • Keep arms on sides and legs straight; raise the left leg with feet up, point it straight in the air.
  • Slowly lower the leg back on the floor.
  • Repeat with the other leg.

Number of Repetitions: Do 10 to 12 repetitions with each leg.

How it Benefits: Leg lifts are beneficial for the core region. It helps to work the core muscles and burn fat as well.

4. Toe Dips

toe dips exercise

How to Do:

  • Layout a floor mat and lie down flat.
  • Bend knees at 90-degree angle with calves parallel to the floor.
  • Lower a leg, moving from the hip and dip toes towards the floor.
  • Bring the leg back to starting position; repeat move with another leg.

Number of Repetitions: Do alternate the exercise on both legs and do 20 repetitions.

How it Benefits: Toe dips help to move your whole leg and toe dip leads to stretching of the upper thigh muscles and calf muscles.

5. Side Plank

side plank exercise

How to Do:

  • Lay a floor mat and lie down flat on the ground.
  • Get onto one side with feet together and a forearm below the shoulder.
  • Contract the core and raise hips till body comes in a straight line.
  • Hold position without letting the hips drop.
  • Repeat on the other side.

Number of Repetitions: It is best to do five sets on each side and to hold for a minute or as many seconds as possible in every position.

How it Benefits: It is beneficial in helping to develop body balance as well as strengthening core muscles that help in maintaining the position.

6. V-Ups

v-ups exercise

How to Do:

  • Lie face up with arms as well as legs extended and resting on the floor.
  • Keep abs tight; lift hands and feet as you move your torso.
  • Lower back legs and arms back on the floor.

Number of Repetitions: Do 20 repetitions to feel the crunch on the stomach area.

How it Benefits: This exercise helps to strengthen the core region and burn fat for the abdominal area.

7. Forearm Side Plank with Elbow Twist

forearm side plank with elbow twist exercise

How to Do:

  • It is a floor exercise to lay out a floor mat and lie down straight.
  • Come onto one side; when on your left side raise yourself up on left elbow forming a forearm plank on the side.
  • Place the right hand behind head and point elbow towards the ceiling.
  • Do not let hips drop and rotate torso towards the floor.
  • Bring back right elbow to meet left hand.
  • Reverse the movement and come back to starting position.
  • Do repetitions before switching sides.

Number of Repetitions: One should do eight repetitions before they switch sides.

How it Benefits: This is the best exercise to do, that benefits the core muscles. It helps to strengthen and burn fat as well as increases core strength.

8. Scissor Switches

scissor switches exercise

How to Do:

  • Lay a floor mat and lie down straight.
  • Start by lifting legs straight with hands on the calve region.
  • Pull back leg overhead and reach back.
  • Extend right leg back and curl up by the shoulder blades.
  • Stay in a curled position and switch the legs.

Number of Repetitions: Switch the legs and extend back, repeating with each leg at least 10 to 20 times.

How it Benefits: Leg extensions or switches help in tightening the lower calf and thigh muscles. It also helps to crunch and burn abdominal fat.

The above exercises are beneficial for reducing abdominal fat and to strengthen muscles around the core area. This, in turn, will help one to get flat abs and should be combined with other exercises for overall body development and fat loss. These can be done after more active and strenuous exercises have been completed.

You Might Also Like:


Was this article helpful?