The easiest way to work out your abs is at home, with no weights and with beginner level exercises. Saving your ab workouts for the gym creates too many opportunites for missing workouts and using additional weight may be too challenging for a beginner. The abs needed to support your torso and flex your spine despite the weight of your upper body is work enough for your abdominals. You will still need to be consistent with your workouts though if you want to see results. Exercise your abs three days a week on nonconsecutive days.
Hands Via Knees Exercise
Step 1
Lie on your back with your knees bent to work your rectus abdominus with the hands via knees exercise. Separate your feet and knees to hip-distance apart. Extend your arms straight in front of your chest. Clasp your palms together.
Step 2
Reach between your thighs and raise your head and shoulders toward the ceiling. Lift only to where your shoulders clear the floor and your wrists pass through your legs with your arms parallel to the floor. Do not allow your lower back to pop up off the floor as you do this exercise.
Step 3
Touch your shoulders and then your neck and head back to the floor. Bring your arms out from between your thighs but keep them straight. Perform 10 repetitions. Rest for 20 seconds and then do a second set.
Kneeling Triplanar Lunge
Step 1
Place a rolled up mat, folded towel or thin pillow on the floor. Kneel with your right knee on the pillow and your left knee up with your foot flat on the floor to do kneeling triplanar lunges for your rectus abdominus and obliques. Align your right knee below your right hip with your spine straight. Drop your right arm at your side and extend your left arm toward the ceiling. Squeeze your abs to stabilize your torso. This is the starting position.
Step 2
Lean to the right by bending from the waist. Do not rotate. Hold for 15 to 30 seconds and do four reps. Keep your back flat during the side bend.
Step 3
Lean back to center in the starting position. Bring your hips forward and shift your weight onto your right leg. Incline your torso forward slightly but keep the back flat and the abs squeezed. Extend your left arm back and keep it straight. Hold for 15 to 30 seconds and do four reps.
Step 4
Return to the starting position. Place your left hand behind the back of your head with your elbow bent. Twist your shoulders to the right and lunge forward by shifting your hips as in the above step. Hold for 15 to 30 and do four reps. Repeat the sequence on the other side.
Tips and Warnings
- It is imperative that you do not allow your lower back to round or arch during the kneeling triplanar lunge. The abs only work if you use them to stabilize your spine during this exercise. You should also feel a stretch in your hips and thighs while doing this exercise if done correctly.
Member Comments