Simple Beginner Exercises For Belly

If you're looking to improve your core strength and flatten your belly, you don't need to go to the gym or invest in expensive equipment. There are plenty of simple exercises you can do at home with no equipment required. In this article, we'll take a look at some easy beginner exercises for belly that you can do right now.

Table of Contents

• Crunches
• Plank
• Leg Raises
• Bicycle Crunches
• Mountain Climbers
• Reverse Crunches
• Side Plank
• Bird Dog
• Sit-Ups
• FAQ

Crunches

Crunches are a classic exercise for strengthening the abdominal muscles. Here's how you can do them:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your hands behind your head, with your elbows pointing out to the sides.
3. Contract your abs and lift your head and shoulders off the ground.
4. Hold for a few seconds, then slowly lower yourself back down.
5. Repeat for a set of 10-15 reps.

Make sure to keep your neck relaxed and avoid pulling on it with your hands.

Plank

The plank is a great exercise for strengthening the entire core, including the abs, back, and hips. Here's how you can do it:

1. Start in a push-up position, with your arms straight and your hands shoulder-width apart.
2. Lower your forearms to the ground, with your elbows directly under your shoulders.
3. Engage your abs and keep your body in a straight line from your head to your heels.
4. Hold for 30-60 seconds.
5. Repeat for 2-3 sets.

Make sure to keep your hips level and avoid sticking your butt up in the air.

Leg Raises

Leg raises are a simple exercise that targets the lower abs. Here's how to do them:

1. Lie on your back with your legs straight.
2. Place your hands under your butt for support.
3. Lift your legs up to a 90-degree angle, keeping them straight.
4. Slowly lower your legs back down, stopping just before they touch the ground.
5. Repeat for a set of 10-15 reps.

Make sure to keep your lower back pressed into the ground and avoid arching it.

Bicycle Crunches

Bicycle crunches work the obliques, the muscles on the sides of the abs. Here's how to do them:

1. Lie on your back with your knees bent and your hands behind your head.
2. Bring your right elbow to your left knee, while straightening your right leg.
3. Switch sides, bringing your left elbow to your right knee, while straightening your left leg.
4. Repeat for a set of 10-15 reps on each side.

Make sure to keep your shoulder blades off the ground and avoid pulling on your neck with your hands.

Mountain Climbers

Mountain climbers are a dynamic exercise that targets the abs, as well as the shoulders and legs. Here's how to do them:

1. Start in a push-up position, with your arms straight and your hands shoulder-width apart.
2. Bring your right knee towards your chest, then quickly switch to bring your left knee towards your chest.
3. Keep alternating for a set of 20-30 reps.

Make sure to keep your hips level and avoid letting them sag.

Reverse Crunches

Reverse crunches work the lower abs and can be done with no equipment. Here's how to do them:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your hands by your sides, with your palms facing down.
3. Lift your legs up towards the ceiling, keeping them bent.
4. Use your lower abs to lift your hips off the ground, bringing your knees towards your chest.
5. Slowly lower yourself back down and repeat for a set of 10-15 reps.

Make sure to keep your lower back pressed into the ground and avoid arching it.

Side Plank

The side plank targets the obliques and can be done with no equipment. Here's how to do it:

1. Start in a plank position, with your forearms on the ground and your body in a straight line.
2. Rotate your body to the side, balancing on one forearm and the side of your foot.
3. Keep your body in a straight line and hold for 30-60 seconds.
4. Repeat on the other side.

Make sure to keep your hips level and avoid letting them sag.

Bird Dog

The bird dog is a great exercise for strengthening the abs and lower back. Here's how to do it:

1. Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
2. Extend your right arm and left leg out straight, keeping them in line with your body.
3. Hold for a few seconds, then bring your elbow and knee towards each other under your body.
4. Repeat on the other side for a set of 10-15 reps.

Make sure to keep your core engaged and avoid letting your lower back sag.

Sit-Ups

Sit-ups are a classic exercise for strengthening the abs. Here's how to do them:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your hands behind your head or across your chest.
3. Contract your abs and lift your upper body off the ground, curling towards your knees.
4. Lower yourself back down and repeat for a set of 10-15 reps.

Make sure to keep your neck relaxed and avoid pulling on it with your hands.

FAQ

How often should I do these exercises?

You can do these exercises 2-3 times per week, with at least one day of rest in between.

How long will it take to see results?

Results will vary depending on your fitness level, diet, and consistency with exercise. You may start to notice changes in a few weeks, but it may take several months to see significant improvement.

Can I do these exercises if I have back pain?

If you have back pain, it's important to talk to your doctor or physical therapist before starting any exercise program. They can help you determine which exercises are safe and appropriate for your condition.

Do I need any equipment?

No equipment is required for these exercises, making them easy to do at home or on the go.

Conclusion

These simple beginner exercises for belly can help you improve your core strength and flatten your belly with no equipment required. Remember to start slowly and listen to your body, and always talk to your doctor or physical therapist before starting any new exercise program. With consistency and dedication, you can achieve your fitness goals and feel stronger and healthier in no time.