30 Ab Exercises For Beginners To Chisel Your Stomach
Ab exercises for beginners – If you are a total beginner you probably have no knowledge of Ab exercises . There are probably ab exercises that you’re doing that are wasting your time.
This article is divided into three sections:
- 30 Best Ab Exercises
- Side abs workout
- Ab Exercises to Avoid
We all can remember the days when we were young and a lot slimmer. You probably look at some of your old pictures and think, “What happened to me?”
So what did happen then? One word, WORK! Trying to find the time to look after yourself and your family and spend time with your friends is almost impossible.
However, if you have decided to make the commitment to your health, then getting a six-pack is a great start.
How To Get The Best Abs with v line abs workout at home?
Abs are made in the kitchen
80% of losing body fat is down to your diet, so even if you are doing these great exercises it still may not be enough for everyone. If your body fat is really low already, skip this section, but if it’s not, then you must give up processed foods.
Processed foods are anything that has been modified in some way, and includes foods like sausages, crisps, ready meals, canned foods and junk food.
This is not an exhaustive list of processed foods as there are 100’s, but hopefully, this helps make it easy to identify processed foods.
Train your legs
When you train your legs you get the largest release of growth hormone and testosterone, which are key hormones for reducing body fat.
Drink 5 litres of water every day
Water retention can stop your abs from looking ripped. Water retention happens when you don’t drink enough water a day and as a result your body stores extra water around your stomach and in your cells in general.
By drinking 5 litres of water a day, your body flushes out toxins but also causes your body to stop retaining water as it now knows that there is an abundance of water available.
My Top 30 Ab Exercises At Home For Beginners[/vc_column_text]
1) The Belly Buster
This is one of the hardest exercises for the abdominals. You feel it both in your lower abdominal muscles and your upper abdominals. This exercise should be done slowly for best effect.
Cross your leg over one of your knees and bring your extended leg as close to your chest as possible by pulling from your hip. Make sure you bend your trunk as though you are doing an ab curl to maximise the burn.
2) Ab Curl
This is one of the oldest and most well known abdominal exercises ever. However, it’s an exercise you must have in your ab routine.
There are 3 levels of difficulty with this exercise, based upon where you put your hands. You can either have your hands on your knees, arms crossed or on your forehead.
Start with your hands in one of the three positions, and have your shoulders off the floor, with your feet hip width apart, curl your body towards your knees, with your lower back off the floor.
3) Oblique Twist Bent
The obliques are the muscles on the side of your trunk next to where your six-pack is. This exercise will help get rid of those love handles.
Start with knees and hips at a 90-degree angle. Have your right arm out to the right and your left arm to the left. Lower your legs to the floor by rotating your hips and trunk, while your shoulders remain on the floor.
Make sure you maintain the 90-degree angle at your knees and hips at all times. Repeat by rotating your feet to the other side.
4) Legs Apart Ab Curl
Because of the position of your legs, you feel this exercise in your abdominal, your lower abdominal will be engaged because of your leg position.
Start with your shoulders off the floor and legs apart, as shown in the picture below. Curl until your hands can go through your legs. Return to the start position and then repeat.
5) Knee Tucks
This exercise is very dynamic and one of the best for working both the lower and upper abdominals. This exercise requires good abdominal strength and will greatly increase the definition of your stomach.
Start with your shoulders two inches off the floor, and your legs six inches off the floor and fully extended. Curl your upper body as high as you can whilst bringing your knees as close to your chest as you can.
Return to the start position by lowering your body and legs at the same time, without letting your shoulders or legs rest on the floor. Keep repeating this movement.
6) Bicycle Abs
This exercise is for the lower and upper abdominal muscles as well as the obliques. When this exercise is done well you will really feel the burn.
Start with your shoulders and arms in the same position as knee tucks. Have your hands on your temple, bring one of your knees as close to your chest as you can, while rotating your body until your elbow touches your knee.
Rotate your upper body in the opposite direction while returning your leg to full extension, as your leg returns to full extension bring your other knee to your chest. Repeat for the desired amount of repetitions.
7) Ankle Touches
This exercise works the muscles down the side of your body. Also because your shoulders are raised off the floor, it works your upper abdominals.
Start with your shoulders three inches off the floor. Have your feet six to eight inches further than your arm’s length, side bend until your hands touch your ankles.
Slowly return to your start position while keeping your shoulders off the floor. Repeat this exercise on the other side.
Not only does this exercise improve your core stability, but it also will strengthen your triceps muscles as well. Because your body is constantly moving up and down, your core will work harder than if you just do the plank.
Feet are hip width apart, have only your toes and elbows on the floor. Extend one arm by placing your palm on the floor and straightening your arm, then extend the other arm in the same way until you are in the position shown in the picture below.
Reverse your movement by placing one elbow on the floor and then the other. Repeat this movement until you have done the desired amount of repetitions. At all times, make sure your shoulders, hips and ankles are all in a straight line, as shown below.
This exercise is great for building core strength as it teaches you to activate your transverse abdominals. This type of exercise is known as a functional exercise. It is the 9th one out of my 30 v line abs workout at home.
At all times, make sure you pull your belly button in, and keep it pulled in for the duration of the exercise. This is a static exercise and requires you just to hold this position for a certain period of time.
Make sure your ankles, hips, and shoulders are in perfect alignment with each other, and have only your feet and elbows in contact with the floor, as shown in the picture.
10) Inchworm Plank
This exercise builds from the plank. It is a functional exercise that requires you to activate your transverse abdominal muscles all the way through the movement.
Start in a press up position, with just your feet and hands on the floor and your body elevated. Slowly walk your feet towards your hands, while drawing your belly button in.
When you get your feet as close to your hands as you can, jump your feet back to the start position (plank). Keep repeating the movement for the desired amount of repetitions.
11) Single Leg Pike
A great exercise for your lower stomach. Although the movement is very small, the effect is profound. If this is done correctly, your lower abs will be like steel.
12) Oblique Twist Advanced
The main difference between this oblique twist and the previous one is that the legs remain straight which gives your body a longer lever and increases the difficulty.
Have your legs straight in the air and your right arm out to the right and your left arm to the left. Lower your legs to the floor by rotating your hips and trunk, while your shoulders remain on the floor.
Make sure you maintain the 90-degree angle at your knees and hips at all times. Repeat by rotating your feet to the other side.
This is one of the hardest abdominal exercises for your lower and upper abs because of the length of your levers (legs and arms straight).
It’s a great exercise for overall conditioning, and for getting a six-pack. Start with your arms extended above the head and your feet fully extended.
Your hands and feet must be off the floor at all times. Start by lifting your legs and your body from the floor until your hands and feet meet above your hips by touching, then return to the start position and repeat the exercise.
The end position will look different for everyone, depending on each person’s flexibility.
14) Plank Scorpions
This is another dynamic plank exercise. Not only does this work your core, it also works your obliques.
Start in the plank position. Bend your right knee and raise your leg 3 inches into the air. Rotate your hips until your right foot touches the floor.
Make sure you do not move your leg, it should just be the rotation from your body that causes your foot to touch the floor. Return your foot back to the floor by reversing the movement then alternate legs.
15) Shoulder Touches
This is another exercise that is great for core stability but also builds your shoulder stability. Start in the plank position. Remove one of your hands from the floor and touch your opposite shoulder.
Hold for 3 seconds before returning your hand back to the floor and repeat with the other arm. When you have just one hand in contact with the floor it increases the work of your core muscles, as you are less stable.
16) Plank Spider-man
This exercise works your obliques and your deeper abdominal muscles. Start in the press up position and bring your knee as close to your rib cage as you can.
Make sure you keep your stomach pulled in at all times, and alternate legs with this exercise.
17) Plank With Hip Dips
Start in the plank position like in exercise 9. Keep your elbows on the floor at all times, while rotating your hips from side to side.
Get your hips as close to the floor as you possibly can. This will vary depending on your flexibility, but whatever your flexibility is you feel your oblique muscles working.
18) Plank Crunches.
Start in the same position as you would for the plank in exercise 9. Raise your hips in the air, and return to the start position.
This is a great core exercise, as it requires you to maintain TVA activation while your trunk is moving. This makes it more functional than the plank.
19) Side Oblique Curl With Double Leg Raises
This exercise is another great exercise to isolate your oblique muscles when done properly. One common mistake that people make is they bend their knees towards their chest.
You want to make sure your knees are travelling vertically rather than horizontally. You can also use the arm on the floor to raise your body upwards to work your obliques through a bigger range of motion.
20) Side Oblique Crunch
During this exercise, you keep your legs anchored to the floor and you let your trunk side bend as high as it can. Keep one hand on your temple and the other arm helps push your upper-body up.
Try and make sure that your body only side bends and doesn’t rotate or bend forward.
21) Russian Twist
This exercise works the lower stomach as well as the obliques. Lean back to about 45 degrees and raise your feet off the floor.
Rotate your body to the side, making sure that the whole of your trunk rotates rather than just your arms moving alone.
As your body rotates, your legs rotate in the opposite direction without ever touching the floor.
22) Side oblique Curl With Single Leg Raise
The oblique muscles become active when you side bend the trunk and becomes activated when you raise your legs while you are lying down.
In this exercise, both the trunk and leg are raised to ensure the obliques get the best level of activation. Make sure that the body only moves in one plane of motion by only side bending.
23) Side Plank Crunches
Lie on your side with one elbow on the floor and your feet. Make sure your shoulder, hip and ankles are in alignment for the start position.
From the start position, raise your hips as high as you can and then lower your hips one inch from the floor. Continue this movement until you have completed the amount of reps for the set.
24) Side Plank Oblique Twist
Start in the side plank position like in exercise 23. However, rather than raising your hips up and down, you should maintain this hip position and ankle position and focus on rotating your trunk towards the floor.
This exercise works the obliques and is extremely effective.
25) Side Plank Star
There are two things that make this exercise harder than a normal plank. One is the fact that you have your top leg raised as high as your flexibility allows, this engages more muscles in the obliques and glutes.
The second thing is that having your arms and leg raised decreases your stability and places more work on your muscles.
26) Side Plank With Abdominal Reach
Similar to the side plank and oblique twist but the major difference is that you allow your hips to rotate with your trunk. This is a great oblique exercise.
27) Side Plank
This is a great exercise for the obliques and is one of the exercises that you need to be able to do before moving on to more advanced exercises.
You should be able to draw a straight line between the ankle, hips and shoulder. Once you have this position you have to hold this position statically. Only your elbow and foot should be in contact with the floor.
28) Straight Leg Ab Curl
This is an exercise that works the main part of your abdominal muscles. Start with your feet in the air with your feet together.
Extend your arms and bend your trunk till your fingers either touch your toes or get as close to your toes as your flexibility allows. You should feel this in your upper abs. Return to the start position and repeat.
29) Side Way Scissors
This is one of the best exercises for the lower abs. If you get lower back pain or have a weak back, either avoid this exercise or place your hands under your back.
Keep your back flat to the floor and keep your lower back flat. Raise your feet 12 to 18 inches from the floor and criss-cross your legs as fast as you can until you complete your set.
30) Vertical Scissors
Similar to the side way scissors, avoid this exercise if you suffer from back pain or if you feel strain on your lower back. Keep your lower back in contact with the floor at all times.
Keep your head back and pull your belly button in. Kick your legs up and down. The closer you get your feet to the floor the harder the exercise will be.
Good bye love handles side abs home workout
So you hate your love handles. You want to get rid of them fast, but you’re not finding it easy. Do you want to know what to do about them?
Love handles are that zone located just above the hips. They probably should be called “stubborn handles” or “mission impossible handles” because they feel so difficult to get rid of.
They are also known as muffin tops because of the overhang. I don’t know who gave it these names, but they are pretty catchy and they have seemed to have stuck.
Before I knew how to get rid of love handles it seemed that the fat would always remain there no matter what I did.
It’s a horrible feeling when your fat hangs over your clothes, am I right? Read on to find out what to do about it.
How to get rid of love handles
There are a few key things you can do to get rid of love handles.
- Eat the right foods
- Balance your hormones
- Do exercises that burn fat
- Do the right core exercises
For today we are going to focus on a side abs workout or love handles workout that you can do to get rid of those love handles.
This workout is aimed at beginners to to intermediate and should take about twenty minutes to complete.
What does The side abs workout do?
Well, The side abs workout aims to achieve two main things:
- Tone and tighten the love handles
- Elevate your heart rate to burn that stubborn fat
To achieve this, we will use a combination of fat burning cardio exercises and exercises that target the oblique muscles, which is the area that your love handles are located.
What you will need for this Love handle workout
- A stopwatch or interval timer app.
- A mat to lie on.
- Heart rate monitor (optional)
- And that’s it.
Side Abs workout Exercises
- Obliques twist bent
- Mountain climbers
- Ankle touches
- Plank Spiderman
- Squat thrusts
- Bicycle abs
- High knees (run as fast as you can and pump the arms)
- Russian twists
- Tuck jumps
How to do this Love handle workout
- Perform all exercises for 30 seconds followed by a 30 second rest. Do as many reps as you can in the 30 seconds.
- Count your repetitions and keep track of how many repetitions you do so that you can monitor your improvements.
- Make sure that you get your heart rate up as high as you can
How to do the exercises in your side abs love handle burning workout
1) Obliques twist bent
- Lie down on your back with arms stretched outward. Bend your knees and hips to 90 degrees as demonstrated in the video.
- As you rotate your knees from side to side make sure that your knees do not come up off the floor
- Jump as high as you can making sure you give maximal effort to perform an explosive jump.
- You can keep your arms by your side or swing them up in the air as you jump, it’s your choice.
- Once you land squat down and place your hands on the floor.
- Jump your legs back until your bum flattens and then jump your legs back into your chest
Here are the exercises to do at home for best results!
3) Ankle touches
- To find your start position bend your knees and make sure that you need fully side bend at least 4 inches to touch your ankles
- Each time you touch your ankles you should feel your side muscles working.
- Perform the ankle touches at a slow to medium pace to really feel the burn
- Go for quality over quantity
4) Mountain climbers
- Perform this movement quickly
- Keep your bum down to activate your core muscles
- Bring your knees up to your hips in a bent position
5) Plank Spiderman
- Start with your hands on the floor
- Keep your hips level with your shoulders and ankles
- Bring your knees up as close to your rib cage as you can
- Make sure your inner thighs are pointing down towards the floor as you are bending your hips
6) Squat thrusts
- Start with your legs fully extended and your hands under your shoulders
- Keep your bum down and your abs tight
- Jump your knees up as high as you can get them and jump them back as far as you can get them
- This exercise should be performed at a fast tempo to elevate your heart rate.
7) Bicycle abs
- Have one your legs fully extended while you bend the other leg and bring it as close to the chest as you can
- Rotate your body until your opposite elbow touches your opposite knee
- Avoid just moving your elbows to touch your knees.
8) High knees
- As you run make sure your knees come level with your hips
- Bend your arms and swing them back and forth
- This is an intense exercise so make sure that you are running fast and maintaining good form.
9) Russian twist
- Lean back until you feel your abdominal muscles engage
- You can either keep your feet on the floor or off the floor
- Rotate your upper body as far round as you can till you feel your muscles engage
10) Tuck jumps
- Lift your knees up as high as you can when you jump
- Make sure that you perform your jump as explosively as you can.
This is a great workout to get rid of those love handles. use this side abs workout plan for the next four weeks and perform this love handle workout 3-4 times a week.
Remember to get your heart rate as high as you can to make sure that your burn enough calories to get rid of these love handles.
Don’t Waste Time with These Ab Exercises
If your body fat is already low then ab exercises can give that finishing touch to your six pack and make you look fantastic.
There are a plethora of different exercises available to work your lower abdominals, obliques and upper abdominals. However, which ones are the best?
In fact, which ones are safe for you to do? There can be situations when a abdominal exercise can be counterproductive.
For example, if you have lower back pain there are definitely some exercises that you try to stay away from, because they can make lower back worse.
There are also some abdominal exercises that can be bad for posture…..
Going back to what I said at the start of the article, if your body fat is low ab exercises can make a difference…….
However, before I reveal the worst 5 abdominal exercises and why they are bad, lets discuss some facts about abdominal exercises.
Ab exercises alone don’t burn fat!
Yes, you heard me right. Ab exercises do not burn belly fat. You could do 1000 sit ups every day and the muscle will become rock hard under a layer of soft belly fat.
The reason why you wont burn your belly fat is because the abdominal muscles are too small a muscle group to get the necessary calorie burn to burn body fat.
Compound vs isolated exercises
Think of it like this. If you do an exercise like a bicep curl it may burn 50 calories if you do 12 repetitions in 50-60 seconds.
A bicep curl works mainly the bicep because it is an isolated exercise.
A compound exercise is an exercise that works multiple muscle groups at the same time.
So if you can do an exercise that works 5 muscle groups then you’re going to burn close to 5 times the calories compared to an exercise that works one muscle.
This means that if you are doing a compound exercise and are doing 12 reps in 50-60 seconds you are using your time more efficiently for fat burning.
Isolated ab exercises are not functional
As I mentioned before, ab exercises won’t improve the way your abdominals look unless your body fat is low, but at the same time these abdominal exercises won’t help you with day to day life.
Let me explain this in more detail. Lets think about what the main movement patterns are that we perform for carrying things and picking things up.
There are six primal patterns that are natural to our bodies. They are:
- Hinging (like your taking a bow)
If your exercise program contains these types of movements in the form of a:
- Front squat (squat)
- Walking lunge (lunge and carrying)
- Romanian deadlift (example of a hinge movement)
- Press up (push)
- Bent over row (pull)
You will see some improvements in your day to day life. For example, you may need to squat down to pick up your shopping, you may need to carry shopping to the car, you may need to hinge forward to put your shopping down.
You can make a strong argument that because many abdominal exercises are done on the floor that ab exercises will not improve human function.
Ab exercises can cause back pain
Ab exercises can also cause you back pain if not done properly. The pelvis has numerous muscles that connect into it. One of those muscles are your hip flexors. This muscle can be over used during excessive abdominal exercises.
Due to the fact that the hip flexor connects into your L4 and L5 vertebrae when this muscle is activated it causes a large pulling force on your lumbar spine (lower back).
The activation of the hip flexor muscles cause your hips to be pulled closer to your torso, which in turn can compress you’re the discs of your spine to close together.
Over time this repeated movement can cause changes in your posture and even lead to lower back injuries like a herniation.
My top 5 worst ab exercises:
- Hanging lifts
- Incline sit ups
- Side bends
- Ab roller ab curl
- Twisting ab machine
- Hanging lift
This exercise mainly works your hip flexor muscles while your abdominals stabilize. The fact that you are hanging also builds grip strength.
Unless you have a particular reason for wanting strong hands you should probably stay away from this exercise.
Lifting your legs against gravity to raise your legs up in the air causes a massive pull from your hips against your lumbar spine.
I am not saying that you will definitely injure yourself, but why take a chance?
- Incline sit ups
This exercise is one of the biggest culprits in causing hip flexor domination in your body. Your abdominal muscles will get activated during the exercise, but not as much as your hip flexors.
When you increase the incline during this exercise you increase the pull of the hip flexor on the lower back, which can lead to greater pain.
Please avoid this exercise as there better ones out there that will work your abdominals in a safer and more functional way.
- Side bends
Your abdominals help to cause rotation and bend your body to the side, and this exercise works the oblique muscles that cause you to bend in this particular plane of motion.
The problem with this exercise is that it causes your vertebrae to squash together every time you do this exercise, which could lead to back problems.
- Ab roller ab curl
I always hated this exercise. What happens for most people the first time they do a normal ab curl is that they may experience neck pain.
Based on the fact that some people get neck pain doing this exercise, someone had the idea to produce an ab roller to take away any neck pain…..
Sounds like a good idea right?……
First of all, the flexors in your neck don’t get any stronger……
Secondly, you end up using your arms and hip flexors more than your stomach.
This exercise is not dangerous……….. It’s just a waste of time!
- Twisting ab machine
The first time I saw this machine I thought that it was the greatest bit of equipment ever made. I used it in every workout without fail.
Then I realised that this machine causes your lumbar spine to rotate in a greater range than it supposed to.
Your lumbar spine (lower spine) only has three degrees of movement.
Once they are forced to rotate any more than that, the discs start to wear down and will cause chronic back problems in later years. So you should definitely avoid this exercise if you are planning perfect v line abs workout at home.