How to Get Abs for Beginners

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To build strong, developed abdominal muscles is not merely a superficial goal. Your core is the center of your body and is connected to every move you make. A strong core yields better balance and stability and optimal function of the strength and motion of your arms and legs. It helps to prevent injuries caused from sports and everyday work tasks as well as any minor or chronic back pain. Begin to develop strong, healthy abdominal muscles with these simple but efficient core exercises.

Things You'll Need

  • Exercise ball

Plank Pose

  • Start in the top of a pushup position with your shoulders, hips and knees in one long line. Press your palms down hard and your heels back.

  • Lift your navel to engage your lower abdominal muscles and pull the front of your thighs up, away from the floor.

  • Hold here for a minimum of 15 seconds. Rest briefly, then repeat several times.

Basic Crunches

  • Start on your back with your knees bent and your hands behind your head, elbows wide to the sides.

  • Relax your neck: Make sure that you have a fist distance between your chin and your chest and avoid pulling on your head with your hands.

  • Exhale and with control, using the strength of your abdominal muscles, lift your head and shoulders away from the floor. Avoid squeezing your head and shoulders in toward your knees, but rather lift them straight up.

  • Inhale to release back down to the starting position. Repeat for three sets of 12 to 15 repetitions.

Ball Roll Out

  • Kneel behind an exercise ball and rest your hands, palms down, on top of it. Keep your arms straight.

  • Inhale. Maintain a strong core and pull your navel in as you roll the ball forward, away from you. Stop when your torso is maximally stretched.

  • Pause for a moment in this extended position. Exhale and slowly roll back to the starting position. Repeat several times.

Tips & Warnings

  • Always consult your doctor before embarking on an abdominal exercise routine.

References

  • Photo Credit Comstock/Comstock/Getty Images
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