For beginners looking to flatten their stomach, it's essential to start with exercises that are effective yet manageable. Here's a beginner-friendly workout routine focusing on core-strengthening exercises:
Warm-Up (5-10 minutes):
- Start with a light cardiovascular warm-up to increase blood flow and prepare your body for exercise. You can jog in place, do jumping jacks, or march in place for 5-10 minutes.
Core-Strengthening Exercises:
Modified Plank (Hold for 20-30 seconds):
- Begin on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
- Extend your legs back one at a time, so your body forms a straight line from your head to your heels.
- Engage your core muscles and hold this position, focusing on keeping your back flat and your hips level.
Knee-to-Elbow Crunches (8-10 reps per side):
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head, elbows pointing out to the sides.
- Lift your shoulders off the ground and bring your right elbow towards your left knee, while simultaneously bringing your left knee towards your right elbow.
- Return to the starting position and repeat on the other side.
Bird Dogs (8-10 reps per side):
- Start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips.
- Extend your right arm forward and your left leg backward, keeping your hips level and your back flat.
- Hold this position briefly, then return to the starting position and repeat on the other side.
Seated Russian Twists (8-10 reps per side):
- Sit on the floor with your knees bent and feet flat on the ground, heels a few inches away from your glutes.
- Lean back slightly and lift your feet off the ground, balancing on your sit bones.
- Clasp your hands together in front of your chest and twist your torso to the right, bringing your hands towards the floor beside your hip.
- Twist back to the left and bring your hands to the other side.
Modified Bicycle Crunches (8-10 reps per side):
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head, elbows pointing out to the sides.
- Lift your shoulders off the ground and bring your right elbow towards your left knee while straightening your right leg.
- Return to the starting position and repeat on the other side.
Cool Down (5-10 minutes): Finish with a cooldown to stretch and relax your muscles. Perform gentle stretches for the core, back, and hips, such as child's pose, cat-cow stretch, and seated forward fold.
Perform this workout routine 2-3 times per week, allowing at least one day of rest between sessions. As you become more comfortable with the exercises, gradually increase the number of repetitions or hold times, and consider progressing to more challenging variations. Consistency and proper form are key to seeing progress, so listen to your body and progress at your own pace.
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