Belly fat exercises at home for beginners, The workout includes 10 exercises for complex strengthening of the abdominal press. You will work not only on the rectus and oblique abdominal muscles but also the deep stabilization muscles and the psoas muscles. To complete the presented exercises for the beginner's abs, you do not need to use additional equipment, since you have to work with your own weight.
This collection contains simple abdominal exercises for beginners. But you can also simplify the workout even further — the description shows how you can modify each exercise. If crunches and planks are contraindicated for you, then check out our selection of standing abs exercises.
Options for doing abs workouts:
First option. Do the specified number of repetitions, sequentially one after the other. Rest 15 seconds between exercises. More experienced trainees can repeat the exercises in two circles, rest for 2 minutes between circles.
Second option. Do the exercise for a time according to the scheme of 30 seconds of work / 15 seconds of rest. This means that you exercise at a moderate pace for 30 seconds, resting for 15 seconds before the next exercise. In this case, the training time will be 7 minutes. More experienced trainees can repeat the exercises in two circles. At the end of the article, there is a video with ready-made timers for the interval circuit.
The third option (complicated). Do the exercise for the time of 45 seconds work / 15 seconds rest. This means that for 45 seconds you exercise at a moderate pace, rest 15 seconds before the next exercise. In this case, the total duration of the workout will be 10 minutes. More experienced trainees can repeat the exercises in two circles. At the end of the article, there is a video with ready-made timers for the interval circuit.
How to do it: A classic beginner abs exercise begins with a recumbent position on a gymnastic mat. Bend your knees, focusing on your full foot. The arms are crossed at the back of the head, the elbows are apart. Lift the top of the body by twisting around the press area. Do not lift your back completely! In the peak phase, make a delay, then come back.
What is the benefit: Exercise actively loads the rectus abdominal muscles, increasing their strength, and pumping the abs. Suitable as a basic element for shaping muscles, working out the relief, increasing overall endurance. Twisting is very simple in terms of technique, so it is great for both beginners and pros.
How to simplify: Cross your arms across your chest to facilitate these classic beginner abs.
How much to do: 15 reps.
2. “HUNDRED”
How to do it: Lie on a rug and raise your bent knees so that your thigh is perpendicular to the floor. Lock in position, focusing on the work of the press. Raise your head slightly off the floor. Stretch your arms forward, lay on the floor. Perform vigorous raising and lowering of your arms, avoiding torso swaying.
Benefits: This beginner abdominal exercise works out the static strength of the abdominal muscles. Thanks to constant tension, all abdominal muscles are worked out, including deep ones. The training element has a positive effect on the burning of subcutaneous fat, making it useful to include it in intensive weight loss programs. Works great with curls.
How to simplify: This beginner abs exercise can be simplified by lowering your feet to the floor.
How much to do: 30 “pulsations”.
3. “HUNTING DOG”
How to do it: This beginner abs exercise will help you release some tension from your rectus abdominal and work your deep core muscles. Get on all fours, palms under your shoulders, knees under your sit bones. Extend your right arm and left leg forward and backward, respectively, maintaining balance and keeping your back straight. Then return to the starting position and repeat on the left arm and right leg. When making the approach, keep a slow pace, take your time, be focused.
Benefits: By pulling your knees to your chest, you can gently work your corset muscles. Additionally, the exercise loads the buttocks and the back of the thigh. Also, this simple exercise is effective for straightening your back, correcting posture, and relieving tension from the spine.
How to simplify: If you find it difficult to maintain balance, then you can alternately raise your arm, then your leg.
How much to do: 10 reps per side.
4. EXTENSION OF THE LEGS AT AN ANGLE LYING
How to do it: Lie on a gym mat and raise your straightened legs at a 45-degree angle. Raise your head slightly and cross your arms at the back of your head, spreading your elbows to the sides. Now bend the lower limbs so that at the peak point the thigh is perpendicular to the floor, and the knee joint is 90 degrees. After — unbend your legs in the initial phase.
What is the benefit: Due to the constant load on the abs, the abdominal muscles are actively involved in the work, becoming stronger and more prominent. This is a versatile beginner’s abdominal exercise that helps to strengthen the muscles, give them relief, and pump body stabilizers. Additionally, flexion activates the front and back of the thigh.
How to simplify: Lower your upper body completely to the floor, placing your hands under your buttocks if necessary.
How to do it: Sit on the mat and put your feet on a full foot, first bending the lower limbs at the knees. The body is laid back and forms a 45-degree angle with the floor. Hands are closed in front of you, elbows look in different directions. Perform alternate turns left and right, reaching with your elbows on the floor. At the same time, the buttocks and legs do not come off, the body does not swing.
What is the benefit: An effective abdominal exercise for beginners is aimed at working out the internal and transverse oblique muscles of the abdomen. It is necessary to work on the oblique muscles of the press not only for girls who want to have a slender waist but also for men for the harmonious development of the abdominal muscles.
How to simplify: Do not tilt the body too far back in the starting position, rise higher — closer to the legs
How much to do: 10 reps per side.
6. DYNAMIC KNEE PLANK
How To Do It: The Dynamic Plank is a powerful beginner abdominal exercise that not only helps build your abdominal muscles but also increases your overall tone and stamina. Take the classic plank position on your elbows and toes. Legs, torso, and neck form a straight line. Now, slowly kneel down, keeping the static on your body. After touching, raise your knees again and do a new repetition.
Benefits: While this abdominal exercise may seem daunting to beginners, it should be included in your workout. Without using sports equipment, you can increase your overall strength indicators, become more enduring, and train a beautiful relief press.
How to simplify: The knee plank can be easily simplified by spreading your feet wider or holding the kneeling position a little longer.
How much to do: 15 reps.
7. TOUCHING THE FLOOR WITH TOES FROM A LYING POSITION
How to do it: Lie on your back, raise your head, and cross your arms at the back of your head. The legs are raised to a perpendicular position of the hip to the floor and bent at the knees. Without breaking the corners, lower your legs one by one so that the toe touches the mat. After touching, the working leg returns to the original phase and changes to the opposite.
Benefits: This exercise focuses on the lower rectus abdominal muscle. In addition to the main purpose, such an exercise for the press for beginners activates the work of the hamstrings and buttocks.
How to simplify: Lower your upper body completely to the floor; you can also lower your foot completely to the floor to relieve muscle tension.
How much to do: 10 reps per side.
8. PULLING THE KNEES HALF-SITTING
How to do it: Sit with your knees bent and your torso tilted back at a 45-degree angle to the floor. Stretch your arms up. Now, alternately raise your knees to your chest, while lowering your arms and wrapping them around your lower leg. Returning to the initial phase, the upper limbs rise again, and the leg changes.
What is the benefit: This is another multifunctional exercise that loads not only the abs but also the quads and shoulders. Strengthens the muscles of the back and lower back. With the high intensity of the performance, the sports element promotes active fat burning, therefore, it is especially suitable for people who want to lose weight.
How to simplify: The exercise is already simple, but for more simplicity, you can raise the body higher in a sitting position.
How much to do: 10 reps per side.
9. LATERAL SLOPES LYING
How to do it: Lying on a gymnastic mat, bend your legs and place them on a full foot. Stretch your arms along the body, raise your head and begin to perform side bends like a pendulum. The task is to reach your heels with your fingers. Try to do the exercise at an average pace, take your time, relying solely on the work of the lateral abdominal muscles.
What is the benefit: This abdominal exercise is perfect for beginners as a final or warm-up element of a workout. You can make the bends more difficult by lifting your bent legs so that your thigh is perpendicular to the floor. In this case, you load the abs more due to the greater separation of the body and lower extremities from the floor (almost like in twisting).
How to simplify: Do the exercise first on one side, then on the other — this will make it easier for you to complete it.
How to do it: Lie on your stomach and bring your hands together at the back of your head, straightening your elbows in opposite directions. Look clearly in front of you. Now lift the body so that the chest almost comes off the floor, and the stomach remains on the floor. At the peak, do a second delay, then come back. Try to feel each working muscle until it burns.
What are the benefits: Thanks to lifts, you can not only work out the upper abdominal muscles but also strengthen the lower back, paravertebral columns. This is the ultimate beginner abdominal exercise that straightens your posture for a smoother, stronger back. When doing it, try to redistribute the load from the lower back to the thoracic spine.
How to simplify: Do not lift your back high, maintain a comfortable amplitude.
How much to do: 15 reps.
BASIC RULES FOR BELLY WORKOUTS
When doing abs exercises for beginners, remember a few important features:
By isolated shaking the press, you can achieve a clear relief only if the thickness of the fat fold is no more than 2–3 cm. If you need to lose weight, use the above exercises, coupled with aerobic and strength training.
When working on relief or abdominal strength, never forget about the quality of your own diet and drink. Good and healthy food will not fold in the belly. Drinking plenty of water (clean water, tea/coffee without sugar, low-concentration juices) improves metabolism and prevents excess fat from accumulating under the skin. Simple crunches and leg raises will not remove the fat fold. Check out our article on nutrition.
Many abdominal exercises activate other muscles in the body (hamstrings, quadriceps, back, neck). Your task is to constantly monitor the tension of the abdominal muscles in order to work it out effectively. Otherwise, you risk doing useless work. Be focused, alert, and consistent when training your abdominal muscles.
Don’t forget about your internal abdominal muscles. The vacuum exercise is best for working them out. Its essence lies in the strong retraction of the abdomen and the fixation of the position for several seconds. “Vacuum” is actively used in yoga, fitness, bodybuilding.
Strong abdominal muscles help hold the core during other exercises, reducing stress on the spine. Strong abs are especially important for bodybuilders and weightlifters. To prevent the muscles from adapting to the same type of exercise, change the training program every 7 weeks.
If you are doing a base in the gym (deadlift, squats ), then you should not additionally load the press these days. It already works great under high loads.
It is best for beginners to perform abdominal exercises after a preliminary warm-up (warm-up exercises ). This will bring the body into combat readiness and achieve maximum results when pumping the abdominal muscles.
At the end of your workout, we recommend doing a relaxing set of back exercises.
Belly fat exercises at home for beginners, This is a basic list of features that must be considered when performing ab exercises for beginners. With experience, you will notice more personality traits that will help you train more effectively and achieve outstanding results.
TIMER 30 SECONDS WORK / 15 SECONDS REST
If you do not like to count the number of repetitions, then perform the presented exercises for the press according to the following interval scheme: 30 seconds work / 15 seconds rest. In this case, the workout will take you 7 minutes if you repeat the exercises in one circle, or 15 minutes if you repeat the exercises in two circles.
TIMER 45 SECONDS WORK / 15 SECONDS REST
If you are already a more experienced practitioner, then perform the presented abdominal exercises on an interval scheme: 45 seconds work / 15 seconds rest. In this case, the workout will take you 10 minutes if you repeat the exercises in one circle, or 20 minutes if you repeat the exercises in two circles.
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