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Abs exercises for beginner

Apr 2, 2014 2381 Viewed 0 respond
Abs exercises


Abs exercises for beginner

 

Side plank

How to
Lie on your right side, propped up on your elbow. Let your left foot rest on top of your right. Push up so that your body is perfectly straight. Hold the position before repeating on the other side.

Why
“This move targets the quadratus lumborum, which is a small muscle in the lower back, crucial for spinal health,” says Finn. Focus on this move to avoid the common curse of beginner’s back pain.

How many
Hold it for 45 seconds.

Make it easier : Decrease hold time.
Make it harder : Throw in some leg raises to start hitting a whole other muscle group.

Side-Plank

Lying leg drop

How to
Lie on your back, arms by your sides and legs flat on the floor. Engage your abs and lift your legs until they are directly above your hips. Keeping your lower back pressed firmly into floor, lower your legs to the starting position.

Why
“The key is to prevent your pelvis from moving,” says Brookes. “Resistance targets the rectus abdominus muscles (your inner six-pack) better than crunching.”

How many
3 sets of 15 reps

Make it easier : Remember GCSE physics? Lighten the load by bending your legs and shortening the lever.
Make it harder : Take 5 seconds to lower your legs with each rep.

Lying leg drop

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