Looking for a few foundational core exercises to start building strong abs? The good news is that you can begin your journey to a six pack, all without the need of expensive, space-eating equipment. Try these beginner level exercises, working up the intensity as you get stronger, and you’ll be building a firmer, more defined core in record time!
Ab Exercises for Every Level
Bird-Dog Crunch
Besides just a fun name, we love this core exercise for beginners because it’s inverted crunch style takes away a lot of the pressure you feel from a standard crunch with your back against the ground. Begin on your knees and hands, making sure your knees are directly under your hips and your arms are shoulder width apart. Extend your left leg out parallel to the floor, while also extending your right arm straight in front of you to shoulder height. Continue by tucking your knee in while bringing your arm under you to try and touch your knee and elbow. Alternate on opposite side.
Seated Leg Lift
Sit on a mat at a 90-degree angle with your legs extended in front of you. Lean back slightly, just enough that your hand can rest on the ground at either side of your hips. Keeping your core engaged, slightly raise one leg up about six inches off the ground. Once returned to the starting position, alternate with the other leg. Time yourself for 30 seconds with a 15 second rest period in between.
Planks
A versatile full-body exercise, planks help build a strong core and can be modified as you see progress. Begin in a push-up position before lowering yourself to your elbows with your weight in your forearms. It’s important to keep your hips elevated to create a straight line with your body so that you are neither forming a triangle up into the air, or allowing your hips to dip towards the ground. Hold the position for as long as you can.
With all ab exercises, maximize your effort by keeping your abs engaged and focusing on your breath. Make workouts fun through group training fit for all fitness levels by popping into your local Jersey Strong, the gym of NJ.