Easy Abdominal Exercises for Beginners

These abdominal exercises are easy to learn and very effective when done correctly. Each exercise allows you a change to get use to training your abdominal area before moving to more complex movements.

3 Easy Abdominal Exercises  

1. Straight Arm Medicine Ball Twist

Primary Muscle Group: Abdominal Obliques

Muscle Groups Worked in This Exercise:  Obliques and Rectus Abdominis

Preparation: Stand erect with back and head straight up.  Medicine ball should be placed between hands and directly overhead with elbows just slightly bent.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Execution: Begin the exercise by bending to the side as you continue your upright body position and you focus on squeezing in your obliques as you maintain the medicine ball position above your head.  Repeat alternating by bending to both sides.


2. Ball Side Lifts

Lie face down with ball under your hips. Bend your left knee and lift up towards your chest. Finish by extending and driving your left leg behind you. Return to the starting position and repeat.


3. Ball Waistline Trimmer

Primary Muscle Group: Internal and External Obliques

Muscle groups worked in this exercise:

Preparation: Lie on the floor on your back with knees bent and place both heels on the ball. Now, interlace your fingers behind your head and make sure your elbows are out to the sides.

Execution: Exhale as you lift your right shoulder toward your left hip. Go back to start and then switch sides. Watch that ball, as it has a tendency to roll away from you so hold it tightly in place with your leg muscles.

Comments: If you're not quite ready to advance to the oblique twist, this is a great option until you can.

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