A large waistline can potentially lead to many health problems. Furthermore, a protruding belly often lowers self-confidence. Adopting a healthy lifestyle and practicing regular abdominal exercises are the best strategies for reducing your waistline. You can even achieve a six-pack! With just 10-15 minutes a day, you can achieve an athletic stomach and boost your self-confidence.
When starting out, don't immediately start training with heavy weights. Your muscles may not be ready, and the consequences could be very dangerous. What matters most isn't how much weight you use for abdominal exercises, but how consistently you do them. Here are 10 abs exercises for beginners that are easy and don't take much time.
Also Read: Build a Strong and Flexible Body with Gymnastic Rings
Abs Workout Variations for Beginners
1. Crunch
Crunches are a popular and effective beginner abs exercise for toning the upper abdominal muscles. The movement is simple, but if performed with proper technique, the results are guaranteed. Crunches help strengthen the core and lay the foundation for other abdominal exercises. Crunches primarily target the upper abdominal muscles. For optimal results, consistently perform 10-12 repetitions in 3 sets.
How to do Crunch:
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Lie on your back on a mat.
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Bend your knees to form a 90° angle.
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Place your hands behind your head (do not pull your neck).
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Slowly raise your shoulders towards your knees by tightening your abdominal muscles.
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Slowly lower your shoulders back to the starting position.
2. Sit-ups
Sit-ups are an effective abs exercise variation that thoroughly trains the abdominal muscles. This movement is similar to crunches, but the difference lies in the wider range of motion, as the body is fully lifted up to near the knees. This exercise targets the entire abdominal muscle group, making it highly effective when performed regularly. For beginners, simply do 10-12 repetitions in 3 sets to avoid overexerting the body.
How to do sit-ups:
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Lie on your back with your knees bent and the soles of your feet flat on the floor.
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Place your hands behind your head or on your chest, as is comfortable.
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Lift your upper body completely until your chest almost touches your knees.
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Lower your body slowly back to the starting position.
3. Leg Raise
Leg raises are an effective beginner abs exercise that targets the lower abdominal muscles. This movement is simple, but can yield significant results if done consistently. Do 10–15 repetitions in 3 sets for maximum results. If this is too difficult, lower the repetitions according to your ability and gradually increase them.
How to do leg raises:
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Lie on your back on the floor or a mat.
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Straighten your legs and place your hands at your sides or under your hips to support your back.
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Raise your legs slowly until they form a 90° angle.
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Lower your legs slowly without touching the floor to keep your abdominal muscles working.
Also Read: 8 Leg Day Exercises You Can Do at Home
4. Bicycle Crunch
The bicycle crunch is an effective beginner abs exercise that tones the abdominal muscles, especially the sides. Besides helping burn fat in the abdominal area, this exercise also improves body coordination, as it involves alternating arm and leg movements. For maximum results, consistently perform 10-12 repetitions on each side in 3 sets.
How to do a bicycle crunch:
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Lie on your back with your hands behind your head.
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Lift both legs slightly off the floor.
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Touch your right elbow to your left knee while straightening your right leg.
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Do the opposite movement by touching your left elbow to your right knee while straightening your left leg.
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Repeat the movements alternately.
5. Mountain Climber
The Mountain Climber is an abs exercise variation that can be done at home without equipment and is quite effective. This abs exercise variation not only works the abdominal muscles but also effectively burns more calories. Do this exercise for 15-20 seconds in three sets.
How to do a mountain climber:
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Start in a push-up position, body straight from head to toe.
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Pull your right knee towards your chest, then return it to its original position.
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Immediately continue by pulling your left knee to your chest.
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Do alternating movements as quickly as possible, as if running on the spot.
6. Russian Twist
The Russian Twist is an at-home abdominal exercise that effectively targets the oblique muscles , or side abdominals, without equipment. This movement helps tone the stomach and improve overall balance and core strength. Perform 12-15 twists on each side, repeating for 3 sets.
How to do a Russian Twist:
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Sit on the floor with your knees slightly bent.
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Lean your body back slightly, keeping your back straight.
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Lift your feet slightly off the floor to increase intensity (optional).
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Bring your hands together in front of your chest, then turn your body to the right until your hands touch the floor.
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Return to center, then turn your body to the left with the same movement.
Also Read: 7 Recommended Gym Equipment for Beginners and Tips Before Starting Your Workout
7. Flutter Kick
The Flutter Kick is a variation of an at-home abdominal exercise that effectively targets the lower abdominal muscles without equipment. The movement is simple and can be done anywhere. This abs exercise helps strengthen the core while improving body stability. It's suitable for beginners looking to achieve a flat stomach or even a six-pack. Perform this exercise variation for 20-30 seconds, 3 sets.
How to do a Flutter Kick:
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Lie on your back with your body in a relaxed position.
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Place both hands under your hips for stability.
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Lift both legs slightly off the floor.
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Move your legs alternately up and down quickly, like a pedaling motion.
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Keep your abs active to support the weight and your back not lifted.
8. Heel Touch
The Heel Touch is a simple yet effective abdominal exercise that builds the oblique muscles . This movement helps strengthen the core and tone the sides of the abdomen, creating a slimmer appearance. Alternate between right and left for 10-12 repetitions per side, completing three sets.
How to do a heel touch :
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Lie on your back with your knees bent and the soles of your feet flat on the floor.
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Lean forward slightly to activate your abdominal muscles.
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Touch your right hand to your right heel, then return to the starting position.
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Repeat the movement with your left hand touching your left heel.
9. Standing Knee to Elbow
The Standing Knee to Elbow exercise is an effective abdominal muscle variation, particularly the side abdominals. This abs exercise requires no equipment, making it easy and affordable. Do 12-15 repetitions on each side, 3 sets, for optimal results. This movement helps strengthen the abdominal muscles while improving balance.
How to do Standing Knee to Elbow:
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Stand up straight with your hands beside your head.
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Lift your right knee towards your left elbow while slightly rotating your body.
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Return the leg to its original position.
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Do the same with your left knee towards your right elbow.
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Repeat the movements alternately.
Also Read: 7 Multifunctional Home Gym Equipment, Save Space & Cost
10. Plank
Planks are an abs exercise for beginners that effectively train the entire core muscles of the body, from the stomach and back to the waist. Planks are very simple, yet incredibly torturous to perform, especially if you do them as a dessert. Planks not only strengthen core muscles but also improve posture. Hold one plank for 20-40 seconds. If you're still feeling strong, you can repeat!
How to do a plank :
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Position your body face down then support your body with your elbows and toes.
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Make sure your back stays straight in line with your hips and shoulders.
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Hold this position with your stomach tight, do not let your hips rise or fall.
Start Training Your Abs and Look Confident!
Of the many variations of the plank exercise, one of the most effective abs exercises for beginners is the plank. This simple movement not only works the abdominal muscles but also strengthens the shoulders, back, and overall core. Over time, you can gradually increase the duration and weight of the exercise.
Discover SVRG's Strength & Agility Training collection to enhance your abs workouts. Equipment like dumbbells , kettlebells , yoga mats , and resistance bands will enhance your workouts for faster and more optimal results. Don't wait until you're getting fatter; start exercising now!
