Free Beginners Abdominal Exercise Workout
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When beginning an exercise program, you need to develop a strong core – that is you need to strengthen your lower back and your abdominal muscles. Here, I will show you an easy beginner abdominal exercise workout to strengthen your torso and ab muscles.
As your abdominal muscles are critical in stabalizing your body and spine no matter what exercise you do, this is one of the most important exercises to start out with when beginning any exercise workout program. These beginner ab exercises focus on abdominal bracing. That refers to pulling in your stomach muscles, then tensing your abdominal muscles. That activates and works your core abdominal muscles, which will result in them getting stronger and toned.
Ok, for this beginner abdominal exercise workout, kneel on the ground and place your hands on the ground about shoulder width apart. Relax your spine and tense your abdominal muscles. Raise your left arm out to the side, while clenching your fist, and tense your arm muscles. At the same time, raise your opposite leg out behind you. Make sure you keep your hips square. Hold for 5 seconds. You should feel all your muscles from your arms to your leg engaging, especially your lower back and abdominal muscles as they tense to hold you in position.
Now reverse your position, with your right arm out and your left leg raised up behind you. Tense and contract your abdominal muscles and hold for 5 seconds. Do this beginner ab exercise workout 5 times on each side.
Get down on the floor in a position similar to one you would be in to do push ups, but have your elbows on the ground rather than your hands. Brace your abdominal muscles. Hold your ab muscles tense in that position for as long as you comfortably can. Try for between 30 seconds to 1 minute.
Start on the ground on your side, propping your body up with your elbow and forearm supporting your weight. For beginners, start by raining up from your knees, not your feet. Keep your hips up. Tense your abdominal muscles and hold for 30 seconds. Then change sides and hold for 30 seconds.
The other core muscle to stabilize your body during exercise is your lower back and gluts. This exercise targets and strengthens your glut muscles. Lie on your back, legs bent forming 45% and feet flat on the floor. Squeeze your butt checks together and hold the tension while raising your hips off the floor. Hold for 5 seconds then relax and lower your back to the floor. This exercise is great for firming your bottom and toning your butt. A more advanced glut exercise is to raise on leg off the floor while doing this, making sure you keep tension in your glut muscles. Do six repetitions on each side.
Do these beginner abdominal exercises 3 times a week to strengthen your core abdominal muscles, lose weight and look toned.