spot_img

6 ab exercises for every beginner who wants a six pack


It goes without saying that having visible abs is a typical objective for many gym enthusiasts and a dream of many common people who cannot make it to the gym. Although the muscles of men and women are similar, women often have a longer waist and larger pelvis. As a result, it may be difficult to achieve flat and firm abs. But, getting visible abs isn’t impossible. You just have to be committed towards your goal and indulge in certain ab exercises.

Renowned fitness trainer Namrata Purohit, in her recent Instagram post, shared 6 easy beginner ab exercises.

Check them out here:

6 ab exercises for beginners

1. Ab prep

Ab prep is a crucial exercise done in Pilates. It encourages pelvic control, deep abdominal activation, and thoracic and cervical flexion.

How to do it:

  • Lie on your back and bend your knees. Keep your arms by your side. Breathe in and lengthen your neck.
  • Lift your head, neck, shoulders, arms, and focus toward your knees as you breathe out.
  • Hold the position while taking a breath and return slowly to the beginning posture as you exhale.
  • Stay neutral, make sure when you crunch up and you don’t press your back into the ground, no rocking of the pelvis and don’t push your head either.

2. Dead bugs

The dead bug exercise is a good exercise for developing stability and core strength.

How to do it:

  • Lie on your back, bend your knees, and place your feet flat on the ground approximately a foot from your hips. This will prepare you for the posture.
  • Keep your arms at your side as you rest your body.
  • Take your leg far forward and your hand as far back as possible without going into that extension keeping your core engaged.

Also, read: Try these 5 lower abs exercises to get a beach body in 1 month

3. Ankle touches

How to do it:

  • Lie on your back and keep your arms by your side.
  • Your chin should remain off your chest as you lift your head and shoulders a few inches off the floor.
  • Next, try to reach towards your ankles in a small pulse and return to your starting position.
  • Try not to rock the lower body, keep your hips and bones as stable as possible.

4. Leg kicks on elbow

How to do it:

  • Lay backwards keeping your hands on the sides.
  • In this one, try and straighten your knees as much as you can without the pressure going on your lower back. Make sure to keep your core engaged.

5. Plank with knees down

Planking with the knees down is really challenging. When done right it takes the pressure of your shoulders, just like the modified side plank.

knee pain
Tone up your abs with this plank variation! Image courtesy: Shutterstock

How to do it:

  • Lie on the ground and place your elbows just below your shoulders.
  • Using your forearms and knees, raise your body off the ground. Keep your thigh and abdominal muscles strong to hold your body straight.
  • Don’t let your hips drop and try to maintain a straight line from your head, neck, and back.
  • For 20 to 30 seconds, hold this posture. As you get stronger you will be able to hold this position for a longer time period.

6. Modified side plank

Modified side plank strengthens your core, makes your muscles strong without affecting your lower back.

How to do it:

  • Lie on the floor, your hand should be on the floor and your shoulder should be piled above it.
  • While maintaining your lower knee on the floor and your core tight, raise your body into a side plank posture. Try not to let your hips rise or fall.
  • Repeat the same on the opposite side. 

So, are you ready to get those perfect abs?



Source link

spot_img

Must Read

Related Articles

LEAVE A REPLY

Please enter your comment!
Please enter your name here