Beginner Ab Exercise
One of the keys to getting a great looking, strong mid-section is knowing where to begin.
Before you move on to advanced movements, you must start with all the prerequisites so that you don't injure yourself before even getting out of the gates. I recommend that everyone start with level one and then just keep working their way up the ladder. There's no rush and when an exercise becomes too easy and you've gotten the most out of it, then you know you are ready to move on.
One of the top ab exercises to start with is
the reverse crunch. The reverse crunch is a great choice since your back remains flat on the ground and there is no forward flexion from your spine. This will keep you lower back safe and allow you to really focus on your abdominals.
It's also a great movement for those with an anterior pelvic tilt (hips lean forward). The reverse crunching motion forces your hips into a posterior pelvic tilt and works to strengthen muscles in your abdominal wall.
How to complete:
1. Lie flat on your back on the floor.
2. Place your hands under your glutes to support your lower back
3. Lift your legs 2- 12 inches off the ground
4. Draw your legs into your abs
5. Let your legs extend back out straight
6. Repeat
Tips to Remember:
1. Keep your back and head in contact with the ground at all times
2. Keep your core muscles engaged throughout the entire movement
3. Do not let your back over arch as your legs extend out
4. Do not swing your hips off the ground as you draw your knees into your abs
5. Breathe in as your legs come out and breathe out as your legs draw in
Good luck and enjoy the exercise!
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