Today I am going to tell you about my favorite three abdominal muscles workouts for beginners. These are my three favorite workouts, so they are not the best thing out there, and you should always check with a trainer if you can, but these three are my favorite because you can do them anywhere, they are easy to start with, they don’t take a lot of time if you do them seriously without resting, and you can always raise the number of sits, and use other variations of them to up the difficulty. And I advise you to check videos and guides online to understand these movements better because obviously I can’t describe them perfectly, you need to see them visually.
So the first is good old sit ups, to do it you need to lay on the ground, and arch your legs with your feet flat on the ground, then put your hands behind your ears but without them touching your head because we don’t want them to interfere in the workout, we want all the tension on the abs, keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles. Pull up from the floor until you’re at a ninety-degree angle, or when the elbows are on, or past, the knees.
The second exercise or workout is the leg raise, this exercise targets your lower abs, and to do this one you need to lay flat on the ground, with your arms relaxed and flat on the ground too, and you basically lift your legs up slowly to till they reach 90 degrees, then controllably let them go down, but stop before they touch the ground by like 10 centimeters, then lift them up again.
If you are struggling to keep them off the grounds then you can let them touch the ground a little bit then lift them up again, but most importantly you need to do everything controllably and slowly, the slower you do it the more you are going to feel your abs twitching.
And with these two exercises you can do a superset by doing 15 of each one after each other, to till I complete 4 sets, or basically 60 reps of each one.
And lastly one of the best core and abs exercises ever is the plank, to do this you take your position as if you are going to do a push up, then let your elbows go down and touch the ground, look straight, and keep your body in one line, and to do that you need to contract your abs, then hold in place for a certain amout of time.
I usually like to do this exercise between the sit ups and the leg raises, like I do 25 sit ups, I plank for 60 seconds, do 15 leg raises, and repeat the set 4 times, obviously you can lower the number of reps or sets to the amount you feel comfortable with, but remember you need to push yourself harder if you want to improve, so you should always try to raise the number of sets or reps to make your workout harder.
So this superset of these three exercises is perfect for beginners, it will get your abs working, and it will allow you to advance into harder workouts later on.
And you can workout your abs daily if you want, abs dont suffer fatigue, because they are always working to keep you standing straight.
Your abs need to work, so use them gentlemen. 💪
Qotd: what is your favorite abs workout?
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