- Publish Date: 21-09-2020 / 2:54 AM
- Category : Weight Loss Diet & Exercise
Ab workouts for beginners – flat stomach workout at home: There are so many ab exercises out there to help flatten your stomach at home. But do most of these so-called flat stomach workouts at home truly work, especially as a beginner?
The good news is that many of them do work, but none are more effective yet easier to follow than these 7 ab workouts for beginners listed below. We believe that these flat stomach workouts at home for beginners will work for anybody if done in succession at least 5 to 6 days a week.
Doing all 7 together in succession is more effective; however, if you find it challenging to do all 7, you can choose the ones you like the most as starters. And as you gain strength and experience, you can gradually add more workout routines until you have all 7 ab workouts for beginners as part of your daily exercise regimen.
Below are 7 ab workouts for beginners:
1. Cross-Arm Crunches
Lie on your back with your knees bent and feet planted on the mat.
Cross your arms over your chest so that your right hand is above your left shoulder and your left hand is above your right shoulder.
Getting power from your abdomen, lift your upper body from the mat.
Make sure you do not strain your neck and shoulders.
Hold your position at the top of the movement before lowering yourself to the starting position.
Repeat this for as many times as you can within 1 minute.
2. Reverse Crunches
Lie on your back with your legs lifted and knees bent at a 90-degree angle so that your legs look like they are resting on a box.
Keep your elbows bent, tucked close to your body, and your hands resting close to your ears.
Simultaneously, lift your upper body and tuck your knees towards your chest.
Then, lower your upper body back down while stretching your legs out into the air.
Return to your starting position.
Repeat as many times as you can within 1 minute to complete your ab workouts for beginners at home.
3. Russian Twists
The Russian twist is another effective flat stomach workout at home for beginners. Below is how it is done.
Sit on the mat with your knees bent, and feet planted firmly on the floor.
Lower your back down a bit until you feel that your abdominal muscles are holding you up.
Lock your hands together.
Twist to the right and lower your hands down towards your right hip.
Return to your starting position and repeat for the left side.
Keep twisting side to side until your 1-minute timer runs out.
4. Bicycle Crunches
Lie on your back with your legs stretched out and your hands locked together behind your head.
Tuck your right knee in towards your chest. At the same time, lift your upper back so that your left elbow meets the right knee.
Slowly lower yourself back to the starting position.
Repeat so that your left knee meets your right elbow.
Repeat for as many times as you can for 1 minute to complete your reps; for this flat stomach workout at home for beginners.
5. Mountain Climbers
Start by lying on your stomach.
Then, hold yourself up as if doing a pushup. Your hands should be firmly planted on the mat, right below your shoulders.
Bend your right knee and tuck it in towards your chest while keeping your left leg straight.
Simultaneously straighten your right leg and bend your left knee to tuck towards your chest.
As quickly as you can, alternate tucking the two legs in.
Do for as many repetitions within 1 minute.
6. Bird Dog
Bird dog is one of the best ab workouts for beginners that anybody can do at home to flatten their stomach. It is easy to do and effective. Below are the steps.
On a mat, hold yourself up, so your knees are bent, and your arms are stretched below your shoulders.
Stretch your right arm out in front of you while stretching your left leg out behind you.
Go back to the starting position.
Do the same for the left arm and right leg.
Repeat for as many times as you can for 1 minute.
As a flat stomach workout at home, a plank is probably the hardest of them to do for an extended period in the beginning. However, with practice and endurance, you can increase your hold time quickly. Here is how to do the plank exercise.
Start by lying on your stomach.
Then, hold yourself up using your forearms and your toes.
Keep yourself stiff and straight (like a plank), making sure that you do not sag.
Hold this position for 30 seconds.
These 7 ab workouts for beginners are easy to follow. However, they could feel intense when you are just beginning. Remember that it is always more important to do the movements correctly rather than doing many repetitions.
Do not let the number of reps or how long you can hold for a plank exercise deter you from these effective flat stomach works at home. Be patients even when things seem so difficult. Please pay attention to the techniques and master them first because that will make things more comfortable as you progress.
These ab workouts for beginners will work to flatten your stomach when done repeatedly and adequately. However, it would be best if you did not forget the most crucial thing of them all—your diet. You will reach your goal quickly and easily when you combine these ab workouts for beginners’ routines with healthy diets.