3 Basic Core Exercises To Strengthen Your Abs

If you want to strengthen your abs and improve your overall fitness, then you need to start incorporating core exercises into your workout routine. The core muscles are responsible for stabilizing and supporting the spine, as well as improving posture and balance. In this article, we will discuss 3 basic core exercises that are perfect for beginners.

Table of Contents

• Exercise 1: Plank
• Exercise 2: Crunches
• Exercise 3: Bicycle Crunches

Exercise 1: Plank

The plank is a simple but effective exercise that targets the entire core, including the abs, lower back, and obliques. Here's how to do it:

1. Start in a push-up position, with your feet together and your hands shoulder-width apart.
2. Lower your forearms to the ground, keeping your elbows directly under your shoulders.
3. Engage your core muscles and hold the position for 30 to 60 seconds.
4. Keep your body in a straight line from head to heels, avoiding any sagging or arching.
5. Repeat for 3 to 4 sets, resting for 30 seconds between each set.

Tip: To make the plank easier, you can start on your knees instead of your toes.

Exercise 2: Crunches

Crunches are a classic ab exercise that target the rectus abdominis, the muscle that runs down the front of your stomach. Here's how to do them:

1. Lie on your back with your knees bent and your feet flat on the ground.
2. Place your hands behind your head, with your elbows pointing out to the sides.
3. Lift your shoulders off the ground, using your abs to crunch upwards.
4. Lower back down to the starting position, keeping your abs engaged.
5. Repeat for 3 to 4 sets of 15 to 20 reps.

Tip: Avoid pulling on your neck with your hands, as this can strain your neck muscles.

Exercise 3: Bicycle Crunches

Bicycle crunches are a more advanced ab exercise that target both the rectus abdominis and the obliques. Here's how to do them:

1. Lie on your back with your knees bent and your hands behind your head.
2. Lift your shoulders off the ground and bring your right elbow to your left knee, while straightening your right leg.
3. Switch sides, bringing your left elbow to your right knee and straightening your left leg.
4. Continue alternating sides for 3 to 4 sets of 15 to 20 reps.

Tip: Keep your elbows wide and your shoulder blades off the ground throughout the exercise.

Conclusion

In conclusion, these 3 basic core exercises are an excellent way to strengthen your abs and improve your overall fitness. Remember to start slowly and gradually increase the difficulty over time, and always listen to your body to avoid injury. By incorporating these exercises into your workout routine, you'll be well on your way to a stronger, healthier core.