8 Beginner Workouts for Sculpting ABS Effectively

8 Beginner Workouts for Sculpting ABS Effectively

A shot of a hispanic athlete doing a push-up

8 Beginner Workouts for Sculpting ABS Effectively

1. The Plank :

Let’s begin with the standard plank. Keep your glutes squeezed and ribs pulled in. Hold for 30-40 seconds with breathing in and out.

2. Bicycle Kick :

Lay on your back on the mat or carpet with your hands behind your head and one leg bent, one extended. Simultaneously bring your left elbow to your right knee and then drive your right elbow to your left knee. Remember to breath naturally. Repeat this cycle in 20 seconds.

3. Reverse Crunch :

Follow the instructions as above slowly if you are beginner. Don’t let your foot hit the ground unless you need to have a break.

Try this plank variation, the Spider-Man Plank, to target the obliques! # From forearm plank, externally rotate the hip and knee, and bring the knee to try and touch the elbow. No problem if it doesn’t make it all the way–just think about cinching the space between your lats and your hip together, super-tight! # Alternate sides for the prescribed number of reps or until your timed interval is complete! #planks #coretraining #challenge #nocrunchesrequired #becauseabs #beahealthusiast #thehealthusiasticlife #coach #personaltrainer #nyc #bronx #spidermanplank #riverdale #kingsbridge #marblehill

A post shared by Hilary–The Health-usiast (@hilaryglaus) on May 23, 2017 at 2:36pm PDT

4. Spider-Man Plank :

Drive your knee towards your elbow and turning your head to see your knee. Return back to a full plank position before next move of your other leg . Perform it in 5 minutes.

Reach for those toes! #toetouchcrunches #absallday #pilates #lagunabeach #itsalwayssummerhere #reformerlove

A post shared by Fusion Pilates Laguna Beach (@fusion_pilates_laguna_beach) on Aug 25, 2016 at 7:08pm PDT

Lay on your back with legs lifted up and keep your legs in the same position. Squeezing your abs to reach towards your toes. It is more effective if you can touch your toes.

3×15 #hipraises #becauseabsmatter #41andfit #sexywifefitness #gymmotivation #gymbooty #gymtime #gym #gymlife #fit #fitspo #fitness #fitchick #fitnessmotivation #motivation #stronggirls #struggleisreal

A post shared by Mike & Kim Married Fit Couple (@huge_irish_potatoes) on Feb 21, 2017 at 5:03am PST

Lay on your back with legs above your hips and arms supported on the ground. Lifting your hips as high as possible. It is better to prevent any swinging.

7. Mountain Climber :

Drive one of your knee towards your chest until your knee is under your hip. Then return your leg back to the starting position. Try another leg with the same movement.

8. AB Crunch :

This is a little harder. Driving your chest and knee towards each other and then extending your chest and knee to starting position. Make sure that your hands, back and foot are not touching the ground. A easier alterative is to allow your hands touching the ground to support your body.

Original article and pictures take www.shopperbit.net site