Abs beginners workout is always better to kick off with the basics and build up to more advanced exercises. Abdominal muscles help you in other exercises because it is involved in all movements.
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Why You Should Work Your Abs First
Strong abdominal muscles help you in other exercises as it is involved in all movements. If your abdominal muscles are weak, there is a high possibility of your injury during workout.
Working your Abs is beneficial for a number of reasons. First, it activates your core, which helps you maintaining good posture while exercising. Secondly, it provides stability to your spine and other areas of the body. Finally, it builds a stronger core for your overall health and well-being. Therefore, an ABS Beginners Workout is definitely good to go first when you’re looking to get fit and build a stronger core.
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Benefits of an ABS Beginner Workout
Increased focus: simple abs workout for beginners helps to focus on your core and improve your balance and steadiness.
Improved posture: Strong abs improves your posture, which can make other exercises – back and leg exercises, more effective.
Enhanced stability: Strong core muscles, including your abs, help improve stability to your body during other workouts.
Increased muscle activation: Starting with beginner abs workouts help warm up and activate core muscles, leading to more efficient workouts.
Increased energy: beginner ab workout routine can help to increase energy, because of the activation of muscle in the core.
It’s important to note that although starting with abs exercises has several advantages, it is not the best option for everyone due to personal preference, specific injury or condition. It is advised to listen to your body and consult with a professional to clear doubts.
Abs Beginners Workout
Crunches: Lie straight on the floor and place your hands at the back of your head. Raise your shoulders from the ground and put pressure on your abs by bending your upper torso towards your knees and hold it for at least 2 seconds then back down slowly on the ground. Repeat it for at least 2-3 sets of 16 reps.
Planks: Go in a plank position (facing down with arms and toes on the ground). Make sure your lower torso shouldn’t go up and hold your body straight and remain in this position for 30 seconds. Repeat it for at least 2 sets.
Leg Raises: Lie straight on the floor and place your hands at the bottom of your hips. Raise your legs and try to make a 90-degree angle and hold yourself in this position for at least 2 seconds and then back to normal position. Repeat it for 2-3 sets of 16 reps.
Side Planks: Lie side down with straight feet and place your elbow directly under your shoulder then slowly raise your hips from the floor and hold this position for 30 seconds. Repeat it for 2 sets on each side.
Reverse Crunches: Lie straight on your back and bend your knees to position your feet flat on the floor. Put your hands behind your head, and then raise your hips from the ground, pressing your abs to pull your knees towards your chest. Hold for a second and return back to the earlier position. Repeat it for 3 sets of 16 reps.
For Beginners it is important to start slowly and build up gradually. Remember to also incorporate cardio exercises and a healthy diet to support your abs workout. You need to have a comfortable mat to avoid injury during workout.
How many sets of abs should you do a week?
According to the American Council on Exercise (ACE), adults should not target all major muscle groups, including the abs, more than three times a week. Abdominal muscles are just like any other muscle group in the body, which need time to recover and repair between workouts. So, there is a need to give your abs at least 48 hours of rest before the next abs workout.
Another, a good way to work on your abs is to combine core exercises like planks, bridges, dead bugs and bird dogs into your overall fitness routine. I always advise to consult with a doctor or a certified trainer before starting any workout routine, especially if you are new to exercise or have any health concerns.
How do you breathe during ab exercises?
Need to have proper breathing during any exercise, including ab exercises. But here are some general guidelines for breathing during ab exercises:
- During exercises such as crunches or sit-ups: Inhale as you lower yourself down and exhale as you lift your shoulders off the floor.
- During exercises such as planks or side planks: Inhale as you lower yourself down and exhale as you hold the position.
- During exercises such as leg raises: Inhale as you lower your legs and exhale as you lift them up.
- During exercises such as Russian twists: Inhale as you twist to one side, then exhale as you twist to the other side.
It is important to remember that the most important thing is to breathe continuously and not hold your breath during the exercises. Holding your breath can lead to an increase in blood pressure and can cause lightheadedness.
It is also recommended to consult with a doctor or a certified trainer before starting any workout routine, especially if you are new to exercise or have any health concerns.
Can you get abs without gym?
Yes, it is possible to get abs without going to the gym. There are many abs workouts like Planks, Crunches, Russian twists, Leg raises, etc, which target the abdominal muscles and can be done at home or outdoors.
It is important to keep in mind that visible abs depend on your overall body fat percentage. Therefore, you’ll need to lose body fat through a calorie deficit and a combination of diet and a well-rounded exercise routine including cardio and strength training exercise.
At what body fat percentage do abs show?
It can vary depending on an individual’s specific body composition, muscle mass and genetics but in general, abs may become visible at around 8-10% body fat for men, and around 15-20% for women.
In some cases, individuals may be able to see their abs at a higher body fat percentage, while others may not even at a lower body fat percentage.
Visible abs may make you visible in your circle but it is not the only indicator of health and fitness. Keep up a healthy body fat percentage is important for overall health and fitness.
Which part of abs is hardest to get?
The lower abs or the rectus abdominis are the most challenging part of the abs to target and tone for many because it is the last place where fat is lost from the body, and also the muscles in this area are not as strong as the other parts of the abs. Leg raise, hanging leg raise and bicycle crunches are effective for targeting the lower abs.
How do I know if my ab workout is working?
There are a few ways to check whether your ab workout is working or not:
During and after your workout, you should feel muscle fatigue, signalling you the muscle is being challenged and stimulated.
Consistent, ab workout increases endurance, strength and definition.
Decrease in your waist size and an increase in muscle definition.
Improvements in your posture and balance.
What to eat to get abs?
A healthy and balanced diet is crucial for visible abs.
Few things are keep in mind when to get abs: Consume less calories than you burn, through a combination of diet and training.
Eat enough protein to build and manage muscle mass.
A diet with high protein can help you manage muscle mass while losing fat.
Target to use at least 1 gram of protein per pound of body weight each day.
Eat enough healthy fats: Eat healthy fats like nuts, seeds, avocado, olive oil, and fatty fish. Avoid junk foods, sugar and processed carbohydrates to dodge weight gain.
Drink enough water: Keep up water level and stay hydrated.
Get enough fiber: Eat enough fiber-rich foods to manage a healthy weight. All bodies are different and exercise that works for one person may not work for another. thus, a long term diet plan should only be espoused after consulting a doctor or a genuine nutritionist.
A word from Blogzah
To strengthen your core muscles and help yourself to do other exercises in an effective manner, Abs beginners workout is always a better option.