ABS Exercises For Beginner - Abdominal Exercises

Abs Exercises For Beginner. Abdominal muscles exercises, perhaps the most aesthetic muscle group there is, but then they have to be clearly visible. It is true that there are a lot of falsehoods on the internet when it comes to creating abs.

Abs Exercises For Beginner. Everyone promises you in a special way to have a six-pack in just 5 minutes a day within a month.

Unfortunately, none of this is true. Getting visible abs has to do with more factors than just training and doing the right abs. Below you will find the exercises selected by us that actually help and we explain why!

  • leg raises
  • cable crunch
  • sit-ups

How often should I train my abs?

The abdominal muscles are muscles that are often trained with bodyweight or weight with relatively low resistance. For this reason, the muscles are often recovered fairly quickly and are ready for the next workout.

The abs are therefore a muscle group that you can train more often, depending on the intensity with which you train them.

Do I need to train my abs for a six-pack?

The short answer is; no, not technically. Making your abs visible is completely dependent on your fat percentage. When your body fat percentage is low enough, the definitions in your abs will automatically become visible.

It is true that developed abdominal muscles that are trained, will be faster and more visible. As with all other muscle groups, the muscles themselves become larger when you train them intensively and effectively.

Which abdominal exercises work best?

When training abs you see a lot of bodyweight exercises being done. This is logical on the one hand. A relatively weaker muscle group such as the abs do not require much resistance. Often the bodyweight is already sufficient.

Using only bodyweight exercises is not optimal for developing your abs. The abdominal muscles work the same as all other muscle groups and need a constantly increasing resistance to remain sufficiently stimulated.

Ideally, you use exercises in which you can increase the weight progressively so that an exercise can be made heavier over time. The cable crunch is a good example of this.

Leg raises – Abs Exercises

We all want a six-pack, but what’s the best way to get it? Healthy food and a good diet come first, but there are also a number of effective exercises for the abs that can help with this.

The leg raise is a very diverse exercise. You can make the exercise easy or more challenging so that you can simply grow with the exercise. We tell you everything you need to know about the technique, execution, and a number of variations! Abs Exercises For Beginner

Having strong abs doesn’t just have aesthetic benefits. Training your core is extremely important because your core is loaded with most compound exercises.

Having a strong core and abs gives you an added advantage in compound exercises such as the deadlift, bench press, and squat. So even if your fat percentage is not (yet) low enough to get a visible six-pack, the abs are a muscle group that should absolutely not be neglected. Abs Exercises For Beginner

Different variations

The leg raise is actually a collective name for various exercises. There are several ways in which you can perform the exercise. Below we will discuss different variations of the leg raise.

1. Lying leg raise – Abdominal muscles exercises

The lying leg raise is the most beginner-friendly variant. If you are just starting to train the abs, it is probably a good idea to start with this variant.

With the lying leg raise, you place your hands under your buttocks. This creates an increase that slightly increases the range of motion of the exercise. Lower your legs until they almost touch the floor, then push them up as far as possible.

Abs Exercises - Lying leg raise

2. Supported hanging leg raise

The supported hanging leg raises also called the captain’s chair leg raise, is the next variant of the leg raise. You use a dip station that provides support for the back and forearms.

With the completely hanging version, it can be difficult to prevent you from swinging up and down. The support of the dip station prevents this, allowing the focus to be fully placed on the abs.

ABS Exercises - captain's chair leg raise

3. Hanging leg raise

The hanging leg raise is very challenging, especially because you have no back support during the exercise. In addition to your abs, you also train the quadriceps. Be sure to use a pull-on bar or other bars that allow you to hang fully extended without your feet touching the floor.

The hanging leg raise is the most challenging variation of the exercise. When the other variations of the exercise aren’t challenging enough, definitely try the hanging leg raise!

ABS Exercises - hanging leg raise

Execution of the leg raise for Abs Exercises

Depending on the leg raise variant you do, the execution will be slightly different. Below we will take you through the implementation of the lying leg raise on the basis of a number of clear steps.

  1. Lie flat on the floor with your body fully extended. Place your hands under your buttocks with your palms on the floor. This ensures that your lower back is not overstretched during the exercise.
  2. Move your feet up while your legs are fully extended. Avoid bending your knees.
  3. Consciously tighten your abs when your legs are in the top position and squeeze your abs.
  4. Then lower your legs back to the floor and stop just before they touch the ground. Keep your legs straight here too.
  5. Repeat the movement until the desired number of reps of the set is achieved.

Cable crunch – Abs Exercises

The cable crunch is an exercise that works slightly differently than most abdominal exercises where only body weight is used. This makes the exercise very effective, but also ensures that the exercise is often not performed properly.

We cover the correct and incorrect performance of the cable crunch and give you some tips that will definitely help you perform this great fitness exercise correctly.

Why is the cable crunch so important?

The cable crunch is an abdominal exercise that you don’t come across too often in the gym. We see more bodyweight exercises, such as sit-ups and leg raises.

Don’t get us wrong because these exercises are great, just bodyweight exercises are not enough to achieve muscle growth for the abs.

#Adding extra resistance

For example, look at the different chest exercises and back exercises. These are all exercises where extra weight is added to increase resistance. This also makes it possible to increase the resistance by small bits over a period of time. We call this principle “progressive overload” and it is essential for realizing muscle growth and strength gain.

Your abs work just like all muscle groups do. They have to be heavily overloaded and stimulated to make them react, especially for advanced weightlifters. With a cable machine, it is possible to increase the weight in small steps. This makes the cable crunch a very suitable exercise to apply progressive overload to. Abs Exercises For Beginner

#Constant voltage

Constant tension is the great advantage of all cable exercises. The tension does not change during exercise but remains constant.

When doing the sit-up, the tension decreases as your upper body comes up. In the top position of the exercise, the tension is almost gone and you can even create a moment of rest. With the cable crunch, the tension remains the same throughout the exercise, making it a lot more challenging.

Execution and technique – Abdominal muscles exercises

Abs Exercises. We are now convinced that the cable crunch is an effective exercise. Now it is important that we perform it properly because quite a few mistakes are made during the exercise.

In the steps below, we describe how to perform the exercise from start to finish. Watch the video of the correct execution and incorrect execution to get a better idea of ​​the exercise and understand the movement.

  1. Hang a rope accessory from a rope machine on the highest setting. Set the device to a weight with which you can perform a minimum of 8 and a maximum of 15 repetitions.
  2. Kneel on the floor about half a meter from the cable machine. Place a mat or towel under your knees so that you are in a comfortable position.
  3. Grab the rope with both hands and make sure your palms are facing each other. Pull in your arms and hold the ends of the rope against the top of your head.
  4. Then push the weight down from your core and abs. Try to bring your head to your knees without letting your hips get out of position.
  5. Hold the weight in the bottom position for one to two seconds and squeeze your abs as hard as you can.
  6. Let the weight pull your upper body up in a controlled manner while maintaining tension on the abs.
  7. Repeat the movement until the desired number of reps of the set is achieved.


Sit-ups – Abdominal exercises

Abs Exercises For Beginner. Sit-ups are a familiar exercise for most. They are in fact fairly simple, you do not need any equipment and can perform them anywhere.

However, there are still a number of techniques that are very important when doing the sit-up. We tell you more about the technique, execution, and similar exercises that are even more effective.

Execution and technique – Abdominal exercises

The sit-up is an exercise that is pretty straightforward. However, there are still a number of small points that you want to pay attention to so that you can perform the exercise in the most effective way.

Below we take you through the exercise on the basis of a number of clear steps and we give technique tips with regard to the execution.

  1. Lie with your back flat on the floor and your feet flat on the floor. Make sure you can’t touch the feet with your fingertips, then you know you have the right distance.
  2. You can perform the exercise with your feet flat on the floor. It can also be nice to clamp your feet under something or have someone press them against the ground.
  3. By crossing your arms over your chest or bringing them up to your head, you create some extra weight and therefore resistance. Is the exercise hard enough? Then keep your arms straight at your sides.
  4. Raise your upper body in a controlled motion while contracting the abs.
  5. Avoid using momentum and swaying. In the top position, pause for one to two seconds and squeeze the abs hard.
  6. Then lower your upper body in a controlled manner while you feel the abdominal muscles working. Stop lowering just before you touch the ground!
  7. Repeat the movement until the desired number of reps of the set is achieved.

Alternatives

Abdominal exercises. The sit-up is an effective abs exercise for beginners. As your abs get stronger, the exercise may become less effective. You will soon notice that you can easily achieve sets where you can perform more than 15 or 20 repetitions.

When this happens it is important to add extra resistance to the exercise. Training in the rep range of 8 to 15 reps is most effective for muscle growth.

Other abs exercises such as leg raises and the cable crunch are generally a lot more challenging. You can also make the sit-up itself heavier by, for example, holding an extra weight in your hands while you perform the exercise. Abs Exercises For Beginner

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