7 Exercises for Beginners that Get Rid of Your Belly

Kilograms on the belly stubbornly resists despite diets? In this article, you will discover a simple but effective model of beginner training that can be done at home. We are all beginners at some point.

Kilograms on the belly stubbornly resists despite diets? In this article, you will discover a simple but effective model of beginner training that can be done at home. We are all beginners at some point.

Abs are a quick and easy way to draw your six pack. In addition, if you get bored with the classic abs, there are plenty of variations that put your abdominal muscles in motion.

1. Classic abs


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How to do it

  • Stay lying on your back, put your hands together at the back of your neck and get up to a 90-degree angle. As simple as this basic exercise seems to be, you must take into account a very important aspect: do not lift yourself using the upper body.
  • The idea is to get up using the abdominal muscles. If you cannot stand from the beginning with your feet stretched out on the floor, keep them folded.
  • You will see that in time you will have more force and you will not be struggling.
  • This exercise especially works your upper abs – 10 Repeats.

2. Abs on the exercise ball


How to do it

  • Position your feet on an exercise ball, larger in diameter as compared to an ordinary one, and do the classic abdominal movement with your arms wide stretched to the back of your neck.
  • If you do not have a ball, place your feet on a chair or on the edge of the bed-10 Repeats.

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3. Cross abs


How to do it

  • With your arms on your neck, put your right elbow on your left knee.
  • Repeat the movement on the opposite side-10 Repeats.

4. The Bicycle


How to do it

  • This exercise will help you quickly make the 6 pack.
  • Sit on your back (back straight on the floor), raise your legs, and start a circular motion as if you were pedaling.
  • Then put your hands under your head, and bring your left knee to your right elbow, and vice versa- 15 Repeats.

5. Stand ups


How to do it

  • Sit on your back with your legs stretched out and hands on the back of your neck.
  • Raise your body slightly (your shoulders must not touch the floor).
  • From this position, raise one of the legs to 90 degrees, taking care to keep it as stretched as possible.
  • Use the muscles of the abdomen to lift it. After completing the number of exercises with one foot, repeat with the other.
  • This exercise works intensely your lower abdomen, the most problematic – 10 Repetitions for each leg.

6. Body weight lifting


How to do it

  • Stay lying on your mattress, with your back and your head glued to the floor.
  • The hands will be placed under your bottom.
  • Then raise your feet a little from the floor.
  • Stay in this position until you feel a pain in the abdomen.
  • Then lift your legs slightly to form a 90-degree angle with the body (or L-shaped).
  • Just as easily leave them to the floor in the starting position.
  • Repeat – 10 Repeats.

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7. Plank

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Although it seems simple at first glance, this exercise will prove to be particularly difficult at first.

How to do it

  • Stay facing the floor, leaning against your forearms, with your legs stretched, leaning against your fingertips.
  • The back should be straight and the head should be in a neutral position, neither high nor low, so that the spine is not curved. In order to maintain this position, you will need to use your abdominal muscles intensely.
  • Keep this position as far as you can (over 10 seconds).
  • To increase the difficulty of movement, you can lift an arm or leg.
  • If you keep one foot on the other, the exercise will be even more effective.

Take a break 1-2 minutes between each series

Do abs exercises for 30 minutes, at least 3 times a week in the beginning, then when it seems to you that training becomes easy and does not require you physically, extend the period to five days a week and add one or two series.

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