7 EASY BUT INTENSE ABDOMINAL EXERCISES FOR BEGINNERS

Building a strong core is essential for overall fitness and stability. While many people believe that achieving toned abs requires grueling workouts, there are several easy yet intense abdominal exercises that are perfect for beginners.

In this article, we will explore seven effective exercises that will help you strengthen and tone your abdominal muscles without overwhelming your fitness level.

These exercises are designed to be challenging yet manageable, allowing beginners to gradually build core strength and achieve their fitness goals.

Leg raises

• Lie down on the floor with both legs vertically as if you were against a wall.
• Place your arms extended on the floor and place your hands under your buttocks.
• Now she slowly lowers her right leg and brings it as close as you can to the ground, but without touching it. Then she slowly raises it to the starting position.
• Do the same with the left leg. This is one repetition
• Do 15 repetitions.

Roll-up Crunches

• Lie face down with your legs stretched out and your arms stretched above your head.
• Contract your abdominal muscles and lift your body until you sit with your arms extended.
• Next, he repeats the exercise in reverse, slowly resting his back on the floor.
• Perform between 10 and 15 repetitions.

Side leg raises

• Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand.
• Raise your left leg up as much as you can, keeping your leg straight. Hold it for 1 second at the top.
• Slowly lower your leg.
• Do this 15 times and then switch sides.

Russian twist

• Sit on the mat with your legs bent, relax your elbows and hold your hands.
• From this position slowly turn to the right, while touching the ground near the hips, then return to the center and continue with the left to complete one repetition.
• Remember that the movement is not large and must come from the rotation of the trunk. He tries to keep the abdomen contracted at all times and for this movement to be performed in a more controlled way.
• Do 30 repetitions.

Bicycle crunches

• Lie on an exercise mat, looking up.
• Place your arms with your hands behind your ears or head.
• You must bend your legs alternately, bringing them closer to the abdomen. Synchronizing the movement of the legs with that of the arms. Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
• Try to do between 10 and 15 repetitions with each leg.

Mountain climber

• For this exercise, you have to get into a high plank position.
• Continue bringing the left knee towards the chest, then you have to bring it to the starting position and then do the same but with the right knee towards the chest, reproducing the appearance of a climbing movement.
• Count up to 30 movements between both legs.

Scissor kicks

• Start by lying down, supporting yourself with your forearms on the floor.
• Next, she lifts her left leg up. Then lower her down and, when you do, she simultaneously raises her right leg.
• Make sure you don’t touch the ground with your heels until the end.
• Do 30 repetitions, 15 on each leg.