Beginner friendly AB home workout!!
Here are 5 ab exercises for you to try at home!! You will do 3 sets of 30 seconds for each exercise. I suggest doing the first set of all exercises with 30 seconds on and a 30 second break in between each move. Then after you do each exercise for the first time repeat for another 2 rounds. If it’s too hard or too easy consider adding or dropping a set.
1. Crunches - 3 x 30 seconds
- start by laying on your back on the floor
- bend your knees so your feet are flat on the floor
- you can fold your arms on your chest, keep them straight in the air out in front of you, OR put them behind your next (whatever is comfortable to you)
- lift your upper body off the floor almost like you’re doing a sit up (but keep lower back on the ground)
- return your upper body back to the floor
- repeat this movement for 30 seconds then rest for 30 seconds before starting the next move
2. Cross over crunch - 3 x 30 seconds
- start by laying on your back on the floor
- bend your knees so your feet are flat on the floor
- put your hands behind your head
- raise your right elbow and raise your left knee
- keep lifting until your elbow and knee meet
- then return to starting position and repeat of the other side of the body
- alternate sides for 30 seconds and then rest for 30 seconds before moving on to the next exercise
3. Plank - 3 x 30 seconds
- start by laying on your stomach on the floor
- push your body up so you are on your toes and arms
- you can either do a plank in “push up position” (with straight arms) OR on your forearms (whichever is most comfortable for you)
- make sure you breathe and keep your back straight
- make sure to keep your butt down and not in the air
- hold this position for 30 seconds
4. Russian Twist - 3 x 30 seconds
- sit on the floor with your knees bent and your back slightly tilted backwards
- for this exercise you can either keep your feet on the floor or raise them off the floor (it’s up to you!)
- hold your hands together by your waist
- twist your torso from side to side having your hands touch the ground on each side of your body
- this is a continuous move for the entire 30 seconds
5. Heel touch - 3 x 30 seconds
- start by laying on your back on the floor
- bend your knees so your feet are flat on the floor
- have your arms straight by your side on the floor
- slightly shift your body from side to side
- reach one arm down to touch your heel and repeat for 30 seconds alternating sides
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This beginner-friendly workout focuses on five core exercises that can be performed at home without any special equipment. 1. **Crunches**: Targets your upper abs; ensure your lower back stays on the ground as you lift. 2. **Cross Over Crunch**: Works both sides of your abs by engaging the obliques. 3. **Plank**: A fundamental exercise for core stability, it engages multiple muscle groups. You can choose between a push-up position or forearm support based on your comfort. 4. **Russian Twist**: This dynamic movement enhances rotational strength; raise your feet for an added challenge. 5. **Heel Touch**: Targets the obliques, keeping your core engaged while alternating side-to-side reaching for your heels. Incorporating these movements in just 15 minutes a day can lead to significant improvements in core strength and stability. Remember to warm up before starting your workout, and cool down afterward to prevent injury. With consistency and dedication, you will see results over time. Enjoy the journey towards your fitness goals!
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