Beginners Guide to Shredded Abs - Build a Strong Core Today!
Take on these new ab exercises and challenge your core with these easy to advanced exercises to get shredded and strong abs.
Having a strong core has many benefits and not to mention how it prevents lower back pain when we start to age! If you're new to the gym, start with a home workout, test and try these Ab blasting exercises today.
You want to train your abs minimum 3 times a week to reap the full benefits and to work your core to the max. All you needed is some space on the floor for a yoga mat, bottle of water and a stability ball.
(Beginners) Guide to Shredded Abs
Side to Side Abdominal Move
Muscles Targeted: Middle core and obliques
Start by getting on your back, make sure your knees are bent and that you have your feet flat on the floor. Keep your arms straight and close to your sides
Next, make sure to exhale the air out of your core to fully engage it as you then slide your right hand toward your right foot. (Be sure to keep both your head and neck in one fixed position.)
Finally, move back to the starting position and switch sides and repeat this beginner abdominal exercise.
Start with 12-15 Reps and have a 45-60 second break. Then repeat 3 to 4 times.
The Plank Abdominal Move
Muscles Targeted: Abdominals
Start by getting on your hands and knees.
Next, make sure you're keeping your back and ab muscles tight and engaged, whilst dropping down onto your forearms. You then want to extend your legs back out behind you, so your feet are keeping you in level. It's important, if you want to engage the core, that you keep your back straight, your hips slightly above level and your neck and head looking forward.
Finally, start by holding for 20 seconds, then repeat.
Start with 3 to 4 sets and have a 45-60 second break between each set.
Toe Touch Abdominal Move
Muscles Targeted: rectus abdominals
Start by laying down on your back. Bring your legs up into the air and keep them straight towards the ceiling above you.
Make sure that you have your arms beside you for balance before you begin. Then exhale as your hands start to get closer towards your toes. Make sure you're contracting and engaging your abs as much as possible.
Give this ab move ago and start with 3 sets of 12-15 reps. Make sure you have a 45-60 second break in-between.
Reverse Crunch Abdominal Move
Muscles Targeted: Lower abdominals
Start by lying on your back and keeping your knees bent with your arms by your side.
Next, bring your knees towards your chest and make sure to notice when your hips have just left the floor, this is the sign when you should start bringing your knees back to the starting position. Before that though, remember to exhale when performing the movement to engage your abs.
When your knees are close to your chest and your hips are slightly off the floor, hold this position for 3-5 seconds and then lower.
Give this ab move a go and start with 2-3 sets of 10-15 reps.
Leg and Knee Swing Abdominal Move
Muscles Targeted: Side Obliques
If you're feeling confident, you can try different variations of this move. Start by lying down on your back with your arms out flat and out to sides, with your legs and feet pointing up towards the ceiling.
Next, make sure you're breathing out as you lower your legs towards the right or left side of your body. Don't let your feet touch the floor but get as close as you can.
Finally, bring your legs back up to the starting position whilst keeping them straight and then repeat on the opposite side.
Give this ab move ago and start with 3-4 sets of 10-12 reps per side.
As I mentioned you can try different variations with this exercise, if you find keeping your legs straight is too tough, try bending your knees into a 90 degrees angle and give that a go.
These simple but effective abdominal exercises can help build and strengthen your core in a matter of weeks. Building your core has many benefits and will help you in the long run from preventing lower back pain.
Give these quick and easy exercises a go and try them 3 times a week. Make sure you're drinking plenty of water and eating the right foods before and after your workouts.
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