Working your abdomen is possible if you include in your routine the appropriate exercises, accompanied by a good diet and sufficient hours of rest. Take note of the following works for the middle zone! One of the biggest advantages of doing abdominal exercises is that they can be carried out at home. If you want a firm and flat stomach, all you need to know is the easy ab workouts at home for beginners. Take note and include them in your training routine!
Your abs are part of your abdomen, a muscle group that includes the pelvic muscles, hips, and muscles that support the spine. Once you start to improve the stability of the abdomen, the benefits translate into both sports performance and daily life.
To carry out the abdominal exercises to do at home that we propose, you do not need any type of equipment. At most, you can use a mat to support your back on the floor and do the work. Surely after a few sessions, you will get incredible results!
Easy ab workouts at home for beginners
Next, we tell you what are the best abdominal exercises to do at home:
1. Vertical scissors
The first exercise that we present to you is the scissors. Basically, it starts by resting your back on the floor, placing your arms at your sides and your legs stretched out. Next, raise one leg and then the other alternately, without touching the ground.
Scissors are an exercise that consists of holding as long as possible alternating one leg and the other, simulating the movement of the scissors. There are also horizontal scissors, in which the legs intersect from right to left and vice versa.
2. Arm and leg lift
This exercise requires you to start on all fours, aligning your knees below your hips and your wrists below your shoulders. Raise your left arm to shoulder height and your left leg to hip height. It can also be done by lifting one limb on each side.
Hold the position for a few seconds, extending one arm forward and one leg behind you continuously. Repeat this exercise on the opposite side. Do 15 to 20 repetitions to complete the exercise, alternating both arms and legs.
3. Mountaineer, basic among the abdominal exercises to do at home
The mountaineer is one of the best bodyweight exercises, as it is excellent for working and toning the abs, and also provides a complete abdominal and cardiovascular workout.
To begin the exercise, begin in a high plank position, with your arms straight and straight, your wrists directly below your shoulders, and your body in a straight line to your heels.
Then bring your right knee under your chest, with your toes just off the ground. Go back to your basic board and now bring your left knee forward. Keep changing legs and start accelerating the pace until it lasts one minute.
4. Hip lifts
To perform hip lifts, you must lie on your back with your knees bent and your feet flat on the floor. To continue, extend your right knee upward so that it points toward the ceiling.
With your left foot, push to the ground and leave your hips as high as you can; hold this position. Then lower your hips and repeat on the other side to complete the exercise.
5. Plank, the classic of abdominal exercises to do at home
This other exercise is a classic to tone your abs: the famous plank. You just have to lie down and rest on your elbows, forming a straight line with your back.
Contract your glutes and, above all, do not arch your back, since doing so would increase the risk of injury. Stay in this position for twenty seconds, not forgetting to inhale and exhale continuously.
6. Leg raise
This last exercise is essential to work the lower abs. To start, lie on your back on the floor and place your arms around your body. Proceed by lifting your legs up to the sky and letting them drop without your support. Then, raise them again to perform another repetition.
As you can see, the exercise is that your heels never touch the ground. Even if you have help, you can still get the support of a partner, who will be in charge of pushing your feet towards the ground. Complete the exercise with the desired number of repetitions according to your goals.
Finally, do not forget that, in addition to carrying out the abdominal exercises to do at home, it is also necessary, among other things, to control nutrition and cardio training. What are you waiting to include these exercises in your training routine?
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