The reason for having a strong muscle is that you can achieve the best posture and also you can escape from the back pain. The making of abs includes firing up all the muscles that lie from chest to stomach. So for beginners to develop stronger abs, here are the top 10 abs workout for beginners.
Top 10 abs workout for beginners:
Deadbug will be easy and simple for beginners and it will work on the lower abs, upper abs, and back muscles. This exercise will be effective to strengthen and stabilize the core muscles. Also, this will improve your posture, balance, and prevent back pain.
Your back should be lying down and make sure that your back is touching the floor all the time during the exercise. Bent your knees at 900 over hips and raise your arms, your arms should face towards the ceiling. Lower one leg and the opposite arm should down towards the floor. Extend your leg and your arm should extend by your ear. Slowly bring back to the original position and repeat it with other legs.
Plank is one of the beneficial exercises, and it will work on multiple muscles at the same time. It will strengthen the core muscles along with that it will burn the fat in the abdomen area by giving you a tighter tummy.
Rest your forearms on the floor and lie in a push-up position. Place the elbows on the floor, which should be under your shoulder, and bent it at 900. Push your elbows and be straight that your head should line up with the body. Your head should be lined with your spine and belly region. Hold on to the position for 30 to 60 seconds.
3. Reverse Crunch
The reverse crunch will strengthen the abdominal muscles, and when compared to normal crunches, it will give less stress to the back.
Lie on your back and raise your legs which should be perpendicular to the ground and your knees are bent. Press your lower back on the floor, by curl your knees to the chest and lift your hips off the floor. Return to the original position and continue doing this for 1 minute.
4. Side Plank
If you want to protect the spine and at the same time strengthen the muscles, then side plank will be the best exercise to choose. It will improve the balance and also reduce back injury.
Lie on your side and your forearm should be place flat on the floor. Elbow should be under the shoulder and both of your legs are extended. From head to feet, your body should be in a straight line, and through the exercise, your core and hip should be up.
5. Mountain Climbers
Mountain climber is one of the best cardio exercises as it will strengthen the core muscles. This single will be benefitted to all your body parts, and improve your balance and agility.
Make a push-up position and your balls of the feet should touch the ground. Your knees should drive forward towards your arms. Do it by alternating your knees for 30 seconds and keep your hip up during the entire exercise.
6. Hanging Legs
It is the best exercise for developing the abdominal and core muscles. While raising the leg, it will give work to the abdominal and lower back muscles.
Grab a bar or rod with a full grip, make sure your arm is straight and feet of the floor. By keeping your legs straight, raise your feet towards the shoulders and pause when your thigh reaches the chest.
7. Seating Rotation
This exercise will improve the movement of the front and back muscles. It will increase mobility and strengthen the muscles.
Sit on the floor and bent your legs at 900, and your arms should be bent. Rotate your torso to the right side so that the right elbow hovers off the mat. Don’t move your lower body and then repeat with the opposite leg and arm.
8. Hollow Rock with Hold
This exercise will work on the muscles that lie in the front part of your body. Also, it will help to build strength, stability, and control your body. It won’t cause much pain to the back muscles.
Sit on the floor with your kneed bent and squeeze your legs together. Lift your legs which should be parallel to the ground and roll your back backward so that your middle-back touches the floor. Come back to the original position, hold for 30 seconds and then again repeat it.
9. Banded Bird Dog
This exercise not only encourages the core muscles but also stabilizes the lumbar region which is the region that supports most of the body. It reduces lower back pain and strengthens the shoulder muscles.
Both knees and forearms should be on the floor. Hands are stacked directly under the shoulders and knees under your hips. Your torso region and core muscles should be straight. Extend your right arm forwards towards the front of your body and the left leg back behind your body. Now repeat with the other leg and arms.
10. Reverse Plank
Reverse plank will help and improve the muscles of the glutes and lower body, also the muscles in the hamstrings.
Lie on the floor with your legs straight. Place your hand behind you and also the fingertips should face forward. Lift your hip and squeeze your butt while doing this. Your elbows should keep straight and your neck is placed in a neutral position.
These are the best and simple abs workout for beginners, and if you continuously do if then you can get stronger abs. But along with thin you also need to maintain a balanced diet, proper sleep and eliminate the booze. Even though you are a beginner making good abs is not hard if you don’t give up.