Simple All-Day Abdominal Workout for Beginners

 Simple All-Day Abdominal Workout for Beginners

Going to the gym for a day of abs is like a "best case/worst case" scenario: working out your abs doesn't seem too bad at first, and you definitely expect to see results. But after a few minutes of plank and sit-up, you may suddenly remember why a sit-up day is so hard: It hurts!

The good news is that you don't have to burn your abs with the advanced TRX spear or with your legs hanging off to enjoy controlled results. In fact, it's best to start with a beginner routine and build strength gradually to avoid potential injury or the type of pain that might keep you from exercising for several days. So if it's been a while since you last worked your abs, go ahead and start with this simple and affordable exercise for beginners.

Abs Day Basics

One thing to keep in mind is that a rough day doesn't have to be a solo workout. You can add a few sets of exercises at the end of another exercise routine or even do them before a cardio session. Or if you prefer, you can make your own. Just be sure to take a few minutes to warm up to make sure your muscles are ready to respond to stimuli.

Also, remember that all strength training exercises your core in some way, so you don't necessarily need to add extra sets or specific days unless you feel like it. Focus on this area of ​​your body. After all, the point of AB Day is to work specifically to target your core.

The main muscle groups to target include the internal and external obliques (the lateral abdominal muscles), the rectus abdominis (the six group) and the transversus abdominis (the deep corset abdominis). You can also work out the muscles responsible for supporting your heart, including your lower back, hips, and buttocks.

Since the abdominal muscles are responsible for supporting the torso, keeping it upright, and transferring energy between the upper and lower body, keeping it strong is vital to everyday health. In fact, weak abdominal muscles contribute to back pain and other injuries

This is why when you add ab training to your routine, you want to work on strengthening your abs in a comprehensive way that fully supports your core. In other words, you do not want to perform only 10 sets of abdominal exercises, which mainly focus on the rectus abdominis.

Instead, you may want to choose exercises that target your abdominal muscles evenly. In addition to tightening your stomach, this technique can help protect you from back pain or even reduce any pain you may be experiencing.

Abdominal workout routine for beginners

Whether you do this daily abdominal exercise at the beginning of your routine or as a standalone workout, make sure to spend 5-10 minutes warming up with a slow walk or jog and doing some active stretching.

After you warm up, plan to do two to three sets of 15 to 20 reps of each exercise, unless otherwise stated. If you have a short time, choose three or four exercises from this list, and pick at least one of each to work your oblique, transverse abs, and straight abs.

dead insects exercise

The dead bug exercise, which targets the transversus abdominis and erect muscles, is a great way to help stabilize your torso and support your spine. This will strengthen your transverse abdominal muscles and help you develop coordination for limb movement, which is just a great way to say moving the opposite arm and leg at the same time. Here's how to do this exercise.

Lie on your back and extend your arms straight across your chest.

Bend your knees and lift your feet off the floor so that your knees and hips are bent at a 90-degree angle, with your knees directly above your hips.

Squeeze your core and hold your torso in place (without side-to-side twisting) Extend your right arm behind you, bringing your upper arm close to your ear while simultaneously extending your left leg.

Make sure it's slow and disciplined action without your right hand or left leg touching the ground.