3 abdominal exercises for beginners

The abdomen contains the muscles that most beginners have trouble with because they take a long time to develop and need a low level of body fat to be visible. The abdominal muscle group consists of three main muscles:

1. Rectus Abdominis – Commonly known as abdominals, it is a large flat muscular wall that runs from the lower chest to the pubic bone.

2. Oblique Abs – Commonly known as the obliques, this muscle runs diagonally along the side of the midsection from the bottom of the rib cage to the pubis. The internal obliques lie below the external obliques.

3. Transverse abdominals : this is a thin muscle strip that runs horizontally across the abdomen.

You can work these muscles effectively by performing the following exercises:

1. Crunches – 3 sets of 15-20 repetitions. This exercise will work the upper abs.

2. Pelvic Tilts – 3 sets of 15-20 reps. This exercise will target the lower abdomen below the navel.

3. Lateral push -ups – 3 sets of 15 to 20 repetitions. This exercise works the obliques.

As with all exercises, care must be taken when programming specific body parts. To begin with, you should incorporate your abdominal exercises into a program similar to the one suggested below:

Day 1: Biceps, back, abs.

Day 2: Hamstrings, shoulders, abs.

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs.

For the first two weeks complete one set, but then add a set each week up to a maximum of three. After three months, you will be ready to move on to more intense intermediate level exercises.