Starting an abdominal-strengthening routine is extremely beneficial: it will strengthen your core to support your spine to promote good posture and relieve back pain. Strengthening your core will also help with other physical activity by stabilizing your torso to save energy while you work out. It can be difficult to know exactly where to start training your abs but starting with basic abdominal exercises will give you the base strength necessary to move on to more difficult exercises.
Arm Extensions on Bench
Arm extensions on a weights bench will tone your abs and arms. Sit at the front of a weight bench with your feet on the ground in front of you, holding a five-pound dumbbell in each hand. Lie back face-up onto the bench, keeping your feet on the ground. Engage your abdominals by pulling your belly button to your spine, and raise your hands straight up toward the ceiling. This is the starting position. Keep your abs engaged to keep your lower back pressed into the bench, and lower your right arm down over your head as far as you can while keeping your torso steady, until it is in line with your body. Return to the starting position and repeat the motion on the left side to complete one rep. Perform two sets of 10 to 12 reps.
Supine Leg Extensions
Supine leg extensions will tone your lower abs to help flatten and tone your stomach. Lie on your back with your arms at your sides. Engage your abs and lift your legs into tabletop position, so your hips and knees are both bent at 90 degrees. This is the starting position. Keep your torso stable as you extend your leg slightly until it is straight, hovering about a foot above the ground. Return to the starting position, and repeat with your left leg to complete one rep. Perform two sets of 10 reps.
Elbow Plank
The elbow plank is a beginner exercise that will strengthen your abs, as well as your back. Lie down on your stomach, placing your elbows below your shoulders. Pull your belly button in towards your spine to engage your abdominals and shift your weight onto your toes, lifting your torso so it forms a straight line. Hold this position for 10 seconds, keeping your hips low and your abs braced. Perform three to five planks. This exercise can also be done resting on your knees instead of your toes, to allow you to increase your abdominal strength to work up to performing the plank on your toes. As you get stronger, increase the time you hold the plank gradually up to a time of 60 seconds.
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