3 Great Abs Exercises for Beginners
Maybe you always wanted a nice six-pack or had one and it just kind of disappeared under a layer of fat but now you’re ready to begin again.
Developing strong and good looking abs is always a healthy goal. Getting a six pack abs is not merely for looks. Aside from looking muscular, men and women with six packs are stronger and faster. Aside from having flat stomachs and appearing sexy in any kind of dress, women with well developed abs have greater energy and endurance.
Some people realize the health benefits of strong abs early in their lives. Others find exercising attractive only when they reach middle age. But all enthusiasts of abs exercises begin at the same stage.
Beginners or newcomers to abs exercises need not immediately go to the strenuous positions followed by old timers. This is not the fastest way to develop abs. The more advanced exercises can overstretch the body and cause injuries. Beginners must carry out abs exercises that are easier.
Also beginners, or those who have not worked out for a while should always check with their medical practitioner to make sure that they are healthy enough to exercise – this is extremely important.
Beginners must also warm up before doing the abs exercises. In this manner, the body will be gradually introduced into the whole abs program. Here are the three simplest abs exercises that the beginner can perform.
The Upper Abs Crunch
The upper abs crunch is the simplest of all abs exercises. The starting position is lying down with the back and feet hugging the floor and the knees are bent, making an angle of about 45 degrees. The arms are either crossed on the chest or laced behind the head. The exercise begins by crunching the abdomen and lifting the upper body, which includes the chest, the shoulders, and the head. But there should be no strain on the neck. The neck and head should simply follow the movement of the shoulders. The goal is not to sit upright. The goal is to make the abs exert effort in lifting the torso. Hold this position for at least two seconds and then slowly release to go back to the starting position. This exercise can be performed for at least 10 counts.
The Lower Abs Crunch
The lower abs crunch is the second simplest abs exercise. The starting position is still lying down on the floor with the knees bent. But only the back hugs the floor. The feet are lifted off the floor and the knees make a 90 degrees angle. The exercise begins by crunching the abdomen again. This time the lower part of the body, from pelvis to the feet, is lifted. The movement brings the knees closer to the chest. But the legs should not swing. Only the abs should make the effort. Hold this particular position for at least two seconds and then slowly go back to the starting position. The feet should remain off the floor. It is recommended that this exercise is done for at least 10 counts.
The Side Abs Crunch
And finally, the side abs crunch is the third simplest exercise. It may be simple but it targets the development of the side muscles of the abs, which are called “obliques”. The starting position is the same as the upper abs crunch but it is recommended that the hands are placed behind the head with the elbows pointing outwards. This exercise begins by lifting the upper torso and the followed by two simultaneous moves. One is moving the right elbow (without releasing the hand’s hold on the head) towards the left knee.
The other move is lifting the left knee so that it meets the elbow. The abs should be contracted once the elbow and knee are as near each other as possible. This position is held for two seconds and then the elbows and knees go back to the starting position. The exercise continues with the other side of the body. This time, the left elbow attempts to meet the right knee. The right and left cycle of crunching the abs is done for at least 10 cycles.
With these three simple abs exercises, the beginners can begin developing stronger abs.