Effective Ab Exercises for Beginners

Updated on October 26, 2018
AmnahWj profile image

Amnah is obsessed with physical fitness. Exercise helps her make sure she stays fit and healthy.

Source

Everyone has abs. If you cannot see yours, they are probably hiding beneath a layer of belly fat. Now, if you are truly dedicated to get ripped abs, there are some facts that you should acknowledge first. Everyone has different body and so it takes different amount of hard work for everyone to get their six-packs. While some people have to work their body to exhaustion to get their belly fats burn, other may get theirs with some simple exercises.

The thing to keep in mind before you start your workout is that you will need resistance and patience. You will need to stay committed and punctual to your routine if you want to achieve positive results. You cannot just workout for one day and skip next two days and you will also need to control your diet. You will need to cut-out fat containing products from your meal.

If you follow prior instructions, here are some effective exercises that will help you reduce your belly fat and get those beautiful sleek abs.

P.S: these exercises don’t require any equipment so you can perform them at your home.

1. Mountain Climber:

Source

Get into a push-up position. Keep your body tensed. Now bend your right knee toward your chest keeping your left leg straight, then slowly extend the bent leg back to a push-up position. Now quickly switch to the other leg keeping the right one straight. Repeat this movement for 20 times. Sync your breath with the exercise. Exhale slowly while pulling the knee in, then exhale when changing in the original position.

Why it is effective:

This exercise strengthen multiple muscles simultaneously, targeting deep core muscles.

2. Bicycle Crunches:

Source

To get into the position for this exercise, lie straight on your back with your hands placed behind your ears. Now, keeping your legs stretched and straight, raise them from floor just as much so you can see you toes.

Now move your right elbow and left knee close and try to touch them together. Go to your original position and repeat this exercise with your left elbow and right knee.

Repeat this exercise 20 times.

Why it is effective:

This exercise engages three of your core muscles at the same time. Lifting your head and your shoulders engage the upper abdominal muscles that are worked when you perform bicycle crunches.

3. Straight Arms Crunches:

Lie on your back with knees bent and feet flat on the floor. Put your arms stretched outward over the top of your head. Lift your upper body off the floor keeping your lower body static. Then go slowly to the original position. Repeat 18 to 20 times.

Why it is effective:

This exercise increases abdominal endurance.

4. Plank

Source

Lie down facing the floor with your toes and forearms on the ground. Keeping your body in straight line and your abs braced, hold this position as long as you can. For beginners, it can be 30 seconds for a start.

Why it is effective:

PLANK is one of the exercises that strengthen your core. Creating tension in your abs strengthen the abdomen, back and shoulders and is very useful when jumping and lifting weights.

5. Flutter Kicks:

Now that you have created enough tension in your abdominal muscles that they have started sweating, this is time to perform more effective exercises that will enhance the cuts in your abs.

Lie on your back with your arms straight on your side. Lift your legs keeping them straight just as much so that you can see your toes. Raise your left leg up and simultaneously lower your right leg. Switch legs raising right leg up and left leg down.

Repeat this exercise 16 times.

Why it is effective:

This exercise targets the lower ab muscles and is also an effective workout for your hips, where a large extent of effect is felt when you are performing repetitions.

6. Touch-your-Toe Twist

This exercise is most commonly known as Reclined Oblique Twist. Lie down on your back with your legs extended. Raise your upper body, placing the elbows directly under your shoulders. Your elbows will hold the weight of your upper body.

Now raise your left leg up at a 45 degree angle while reaching your right arm over to the raised leg and try to touch your toes. The quickly go back to the starting position and repeat with right leg and left arm.

Repeat this exercise 18-20 times.

Why it is effective:

This exercise works the upper abdominal muscles as well as the external and internal oblique muscles.

7. Standing Bicycle:

Source

Stand straight with your chest and shoulders tensed and your legs shoulder width apart. Now raise your right leg up toward the left side of your body while bringing your left elbow to touch the raised leg.

Return to the starting position. Repeat with the other side.

Repeat this exercise 16-18 times.

Why it is effective:

This exercise works the middle abs. Bicycle crunches also work the upper ab muscles. This exercise strengthens racing, jumping and breathing.

8. Swimming and Flying:

Lie on your stomach with your arms stretched straight overhead and legs straight. Now alternatively raise your opposite leg and arm simultaneously. The reps should be 3 second up and then switch the arm and leg. Repeat this 18 times.

Why it is effective:

This is one of the best exercises to strengthen your upper and lower back muscles. This exercise can help in reducing back pain that is related to weak back muscles. This exercise also strengthen your glutes and your hamstring muscles

9. Russian Twist:

Sit on the floor with your back tilted backward and your knees bent with feet flat on floor. Hold your hands with your elbows apart from your body and twist from right to left side with your upper body moving with the twist.

Why it is effective:

This core exercise is good for the whole abdomen. It engages all the abdomen muscles.

These are basic but effective exercises to burn the belly and waist fat and bring out your abs while strengthening your core muscles. All you need is commitment to get the effective results. Make a schedule and perform your exercise on a time table and take one day break in a week. Control your diet and you will see the results shortly.

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      chile patience chile patience 

      12 days ago

      thanks a lot it's really helping and I love being part of this community

    • Amanullah Jatoi profile image

      Amanullah Jatoi 

      3 weeks ago from Saudi Arabia

      It's very nice and informative knowledge regarding fitnes.

    • AmnahWj profile imageAUTHOR

      Amnah Tariq 

      3 weeks ago from Pakistan

      Hi Katrina,

      I am glad that you found my article entertaining and informative.

      Thank you and I am honored to be a part of this community.

    • katrinasui profile image

      katrinasui 

      3 weeks ago

      I really enjoyed reading your hub. these are certainly great exercises for beginners to make abs. welcome to Hubpages community.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, caloriebee.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://caloriebee.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)