Bodyweight Abs Workout for Beginners
The core is the foundation of movement and without a strong and stable core, you’re more susceptible to injury and you won’t perform your daily exercises or physical activities at an optimum level.
There are various ways you’ll strengthen your core, but one of the easiest is to add core-strengthening exercises into your schedule. There are a lot of moves to select from, so to save you some time, take a look at these bodyweight workouts that incorporates a few strengthening exercises. These workouts are great for beginners all levels consider doing it, because even people who are more advanced can benefit from a solid core.
Beginner Abs Workout
You don’t need to warm up before this workout; in fact, you can use this workout as a core warm up before workouts like strength training and running. Because everyone’s fitness level is different, a suggested time range for how long you should perform each exercise.
Try to take no more than 30 seconds of rest in between each exercise, but always listen to your body. Beginners can complete one to two rounds and more advanced people complete three to four rounds.
Side Bridge – Hold for 10 to 30 seconds on each side
High plank – Hold for 10 to 30 seconds
Hip raise – Perform for 10 to 30 seconds
Oblique crunch – Perform for 10 to 30 seconds on each side
Superman – Hold for 10 to 30 seconds
Shoulder hold – Hold for 10 to 30 seconds
We also recommend some advance bodyweight exercises that all beginners should master in order to protect their spine and improve their core strength. The exercises begin with an inner core exercise that helps to educate the body and mind before adding exercises that build off this strong foundation.
Belly breaths are an inner core exercise that will help to tighten your inner core muscles, promote correct breathing and develop a strong core foundation. The exercise starts on all fours with the hands below the shoulders and knees below the hips. Everything will remain in this position throughout the entire exercise, only your belly will move up and down. Take a deep breath in and push your belly out and towards the floor. Next breathe out as you draw your belly button in and towards your spine. Keeping pulling your belly in as you breathe out.Be careful not to arch your back as you pull your belly in, your back should stay flat and not move during the entire exercise.
Repeat this inner core exercise pulling and pushing your belly in and out. The secret to this exercise is to slow down your breaths so that each breath lasts for 10 secs or longer. Don’t forget to continually draw your belly in or push your belly out for the entire 10 seconds.
The side plank works your core side stabilisation and also strengthens the shoulder stabilisers too. Line your body up with your elbow underneath your shoulder and feet stacked one on top of the other. Be sure to keep your hips up and prevent them from rotating forwards or backwards. Beginners can perform the exercise against a wall, buttocks touching the wall, to assist keeping the correct alignment. Relax the head and neck during the entire exercise. How many reps? Hold the side plank position for up to 60 seconds on each side.
The shoulder taps exercise works on your frontal stabilisation while integrating some anti-rotational movement into the exercise. You should really feel your core muscles working hard as you prevent your hips from dropping and your lower back from arching.
Pull your belly button in towards your spine as you slowly tap alternate shoulders. Try to keep your hips as stationary as possible during each shoulder tap. If you find that supporting yourself on one arm is too much then just hold the plank position on your hands without adding the taps. Work up to 60 seconds of slow shoulder taps.