Strong abs are important for more than just looking good; they also help keep your back straight, avoid injuries, and improve your success in almost any sport. If you’ve never been to the gym before, the sheer number of workouts might be too much for you. However, the key to a strong core lies in mastering the basics.
But getting good at the basics is what makes a strong core.
This article will show you the 8 best basic workouts you can do at the gym to get your abs stronger right away. These exercises focus on safely and successfully working out the different muscles in your stomach. They will get your body ready for more difficult routines in the future. Get ready to notice the change!
Here are the 8 most important basic workouts for gym newbies who want to improve their abs:
1. Basic Crunch:
How to do it: Lay on your back on a mat with your feet flat on the floor and your knees bent. Cross your arms over your chest or put them behind your head. While keeping your lower back pushed down, tighten your abs and move your upper body off the floor a little. Hold the stretch for one second, and then slowly let go.
Worked-out muscles: mostly the front part of the belly, or rectus abdominis.
Why it’s important: To learn how to separate the core muscles, you need to do this move.
2. Front Plank:
How to do it: Lay down on your back and support yourself with your hands and toes. Don’t let your hips drop or rise too high. Keep your body straight from head to feet. Hold the pose for as long as you can, starting with 20 to 30 seconds and slowly adding more time.
The transverse abdominis (the deepest abdominal muscle), obliques (the sides of the belly), and rectus abdominis (the middle abdominal muscle) were all worked.
Why it’s important: It’s a great static practice for making your core stronger and more stable.
3. Lying Leg Raise:
How to do it: On a mat, lie on your back with your legs spread out. Put your hands under your glutes to help them stand up straight. Lift your legs slowly toward the sky using your lower abdominal muscles. Keep your legs straight or slightly bent. Don’t arch your lower back as you slowly lower your legs until they’re almost hitting the floor.
The lower part of the rectus abdominis was the main muscle that was worked.
Why it’s important: It works the lower abs, which are tougher to work out.
4. Reverse Crunch:
How to do it: Lay on your back on a mat with your feet up and your knees bent 90 degrees. Pull your abs in and raise your hips off the ground a little while bringing your knees close to your chest. Bring your hips back to the starting position slowly.
The lower part of the rectus abdominis and the obliques were the main muscles that were worked.
Why it’s important: One more great way to work your lower abs.
5. Bicycle Crunch:
How to do it: Put your hands behind your head and lie on your back. Twist your body so that the arm on the other side tries to touch the knee as you bring one knee to your chest. Then, do the same thing with the other leg and arm, making it look like you’re running.
The rectus abdominis and oblique muscles were worked.
Why it’s important: A lively move that works the stomach muscles on both the front and sides.
6. Side Plank:
How to do it: Support yourself on one hand (elbow under the shoulder) and the outside of your lower foot while lying on your side. From your head to your feet, your body should be in a straight line. Get your abs tight and lift your hip off the ground. Stay there as long as you can, and then do it again on the other side.
Obliques were the muscles worked.
Why it’s important: It’s important for stability and body movement because it strengthens the lateral abdominal muscles.
7. Lying Trunk Rotation:
How to do it: Lay on your back with your feet flat on the floor and your knees bent. Make a cross form with your arms out to the sides. Keep your shoulders on the floor and slowly move your knees to one side until you feel your obliques stretch. Bring your knees back to the middle and then move them to the other side.
Obliques were the muscles worked.
Why it’s important: It helps make you more flexible and builds up the muscles that help you rotate your back.
8. Heel Lift in Plank:
How to do it: Get into a front plank position to begin. Lift one heel off the ground and then put it back down while staying in the same position. Do it again with the other heel. This small action works the stomach muscles even more.
The transverse abdominis, obliques, and rectus abdominis muscles were worked, with an extra focus on flexibility.
Why it’s important: It makes the plank a little harder, which helps strengthen the core even more.
Here are two routines you can try:
- Routine A (Days 1 and 3 of the week):
- Basic Crunch: 3 sets of 15 reps
- Front Plank: 3 sets of 30 seconds (rest 30 seconds between sets)
- Lying Leg Raise: 3 sets of 12 reps
- Lying Trunk Rotation: 3 sets of 10 reps per side
- Routine B (Day 2 or 4 of the week):
- Reverse Crunch: 3 sets of 12 reps
- Bicycle Crunch: 3 sets of 15 reps per side
- Side Plank: 2 sets of 30 seconds per side
- Heel Lift in Plank: 3 sets of 10 reps per side
- Rest: Rest 1 minute between each set of exercises.