Top 10 Simple Exercises to Reduce Belly Fat for Beginners at Home

Ready-to-use abs training for beginners: 10 simple exercises

 Abdominal Exercises You Can Do at Home to reduce belly fat

Abs exercises for beginners have a lot of variations that are easy to perform both at home and in the gym.

We offer you 10 effective and easy abdominal exercises for beginners. This workout for the press is perfect for beginners in fitness, to complete the exercises you only need a mat.

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The workout includes 10 exercises for complex strengthening of the abdominal press. You will work out not only the rectus and oblique muscles of the abdomen, but also the deep stabilization muscles and lumbar muscles. To perform the exercises presented for the press for beginners, you do not need to use additional equipment, since you have to work with your own weight.

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This collection contains simple abdominal exercises for beginners. But you can also simplify the workout even further - the description shows how you can modify each exercise. If crunches and planks are contraindicated for you, then check out our selection of standing abs exercises.

Options for doing abs workouts:

First option. 

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Do the specified number of repetitions, sequentially one after the other. Rest between exercises 15 seconds. More experienced trainees can repeat the exercises in two circles, rest for 2 minutes between circles.

Second option. 

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Do the exercise for a time according to the scheme of 30 seconds of work / 15 seconds of rest. This means that you exercise at a moderate pace for 30 seconds, resting for 15 seconds before the next exercise. In this case, the training time will be 7 minutes. More experienced trainees can repeat the exercises in two circles. At the end of the article there is a video with ready-made timers for the interval circuit.

The third option (complicated).

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 Do the exercise for the time of 45 seconds work / 15 seconds rest. This means that for 45 seconds you exercise at a moderate pace, rest 15 seconds before the next exercise. In this case, the total duration of the training will be 10 minutes. More experienced trainees can repeat the exercises in two circles. At the end of the article there is a video with ready-made timers for the interval circuit.

For a timer, check out our selection of mobile timer apps for workouts.

1. TWISTING

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How to perform: 

The classic exercise for the abs for beginners begins with the adoption of a lying position on the gymnastic carpet. 

• Bend your knees, focusing on a full foot.
•  Hands crossed at the back of the head, elbows divorced. 
• Lift the top of the body by twisting around the press area. 
• Do not tear off your back completely!
•  In the peak phase, make a delay, then come back.

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What is the benefit:

 Exercise actively loads the rectus abdominal muscles, increasing their strength and pumping the abs. Suitable as a basic element for building muscles, working out the relief, increasing overall endurance. Twisting is very simple in terms of technique, so it is great for both beginners and pros.

How to simplify: 

Cross your arms across your chest to facilitate this classic beginner abs.

How much to perform: 15 repetitions.

2. "A HUNDRED"

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How to do it:

•  Lie on the carpet and raise the legs bent at the knees so that the thigh rises perpendicular to the floor. 
• Lock in position, focusing on the work of the press.
•  Raise your head slightly off the floor.
•  Stretch your arms forward, lay on the floor. 
• Perform vigorous lifting and lowering of your arms, avoiding torso swaying.

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What is the benefit: 

This beginner abdominal exercise works the static strength of the abdominal muscles. Thanks to constant tension, all abdominal muscles are worked out, including deep ones. The training element has a positive effect on the burning of subcutaneous fat, making it useful to include it in intensive weight loss programs. Works great coupled with twists.

How to simplify:

 This beginner abs exercise can be simplified by lowering your feet to the floor.

How much to do: 30 "pulsations".

3. "HUNTING DOG"

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How to do it: 

This beginner abs exercise will help you release some tension from your rectus abdominis and work your deep core muscles.

•  Get on all fours, palms under your shoulders, knees under your sit bones.
•  Stretch your right arm and left leg back and forth, respectively, keeping your balance and keeping your back straight.
•  Then return to the starting position and repeat on the left hand and right foot.
•  When making the approach, keep a slow pace, take your time, be focused.

What is the use:

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 With the help of pulling the knees to the chest, you can gently work out the corset muscles. Additionally, the exercise loads the buttocks and the back of the thigh. Also, this simple exercise is effective for straightening your back, correcting your posture and relieving tension from the spine.

How to simplify:

 If you find it difficult to maintain balance, then you can alternately raise your arm, then your leg.

How much to do: 10 reps per side.

4. EXTENSION OF THE LEGS AT A Lying ANGLE

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How to perform: 

• Lie on a gymnastic mat and raise straightened legs at an angle of 45 degrees.
•  Raise your head slightly and cross your arms at the back of your head, spreading your elbows to the sides. 
• Now bend the lower extremities so that at the peak point the hip stands perpendicular to the floor, and the bend angle of the knee joint is 90 degrees. 
• After - unbend your legs in the initial phase.

What is the benefit: 

Due to the constant load on the abs, the abdominal muscles are actively involved in the work, becoming stronger and more prominent. This is a versatile beginner's abdominal exercise that helps to strengthen the muscles, give them relief, and pump body stabilizers. Additionally, flexion activates the front and back of the thigh.

How to simplify: 

Lower your upper body completely to the floor, placing your hands under your buttocks if necessary.

How much to perform: 15 repetitions.

5. HALF SEAT BODY ROTATIONS

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How to do it: 

• Sit on the mat and put your feet on a full foot, first bending the lower limbs at the knees. 
• The body is laid back and forms a 45 degree angle with the floor. 
• Hands are closed in front of you, elbows look in different directions. 
• Perform alternate turns left and right, reaching with your elbows on the floor. 
• At the same time, the buttocks and legs do not come off, the body does not swing.

What is the benefit: 

An effective abdominal exercise for beginners is aimed at working out the internal and transverse oblique muscles of the abdomen. It is necessary to work on the oblique muscles of the press not only for girls who want to have a slender waist, but also for men for the harmonious development of the abdominal muscles.

How to simplify: 

Do not tilt the body too far back in the starting position, rise higher - closer to the legs

How much to do: 10 reps per side.

6. DYNAMIC KNEE PLANK

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How to perform: 

• A dynamic plank is a powerful abs exercise for beginners, which not only helps to make the abdominal muscles steel, but also increase the overall tone and endurance of the body. 
• Take the classic plank position on your elbows and toes. 
• Legs, torso and neck form a straight line. 
• Now, slowly kneel down, keeping the static on your body.
•  After touching, raise your knees again and do a new repetition.

Benefits: 

While this abdominal exercise may seem daunting to beginners, it should be included in your workout. Without using sports equipment, you can increase your overall strength indicators, become more enduring and train a beautiful relief press.

How to simplify:

 The knee plank can be easily simplified by spreading your feet wider or holding the kneeling position a little longer.

How much to perform: 15 repetitions.

7. TOUCHING THE FLOOR FROM THE Lying POSITION

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How to perform: 

• Lie on your back, raise your head and cross your arms at the back of your head.
• The legs are raised to the perpendicular position of the thigh to the floor and bent at the knees.
•  Without breaking the corners, lower your legs one by one so that the toe touches the mat.
•  After touching, the working leg returns to the initial phase and changes to the opposite.

Benefits: 

This exercise focuses on the lower rectus abdominis muscle. In addition to the main purpose, such an exercise for the press for beginners activates the work of the hamstrings and buttocks.

How to simplify: 

Lower the upper body completely to the floor; You can also fully lower your foot to the floor to relieve muscle tension.

How much to do: 10 reps per side.

Important Notes

Performing exercises for the beginner's press, remember several important features:

• By isolated shaking the press, you can achieve a clear relief only if the thickness of the fat fold is no more than 2-3 cm.If you need to lose weight, use the above exercises, coupled with aerobic and strength training.
• When working on relief or abdominal strength, never forget about the quality of your own diet and drink. Good and healthy food will not fold in the belly. Drinking plenty of water (clean water, tea / coffee without sugar, low-concentration juices) improves metabolism and prevents excess fat from accumulating under the skin. Simple crunches and leg raises will not remove the fat fold. Check out our article on nutrition.
• Many abdominal exercises activate other muscles in the body (hamstrings, quadriceps, back, neck). Your task is to constantly monitor the tension of the abdominal muscles in order to effectively work it out. Otherwise, you risk doing useless work. Be concentrated, alert, and consistent while exercising your abdominal muscles.
• Don't forget about your internal abdominal muscles. The vacuum exercise is best for working them out. Its essence lies in the strong retraction of the abdomen and fixation of the position for several seconds. "Vacuum" is actively used in yoga, fitness, bodybuilding.
• Strong abs muscles help hold the body while doing other exercises, reducing the load on the spine. Strong abs is especially important for bodybuilders and weightlifters. To prevent the muscles from adapting to the same type of exercise, change the training program every 7 weeks.
• If you are doing a base in the gym (deadlift, squats), then you should not additionally load the press these days. It already works great under high loads.
• It is best for beginners to perform abdominal exercises after a preliminary warm-up (warm-up exercises). This will bring the body into combat readiness and achieve maximum results when pumping the abdominal muscles.
• At the end of the workout, we recommend that you perform a relaxing set of exercises for the back.
• This is the main list of features that must be considered when performing beginner exercises on the abs. With experience, you will notice a greater number of individual characteristics that will help you conduct training more effectively and achieve outstanding results.

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