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abs exercise for beginner

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  • 26-06-2017 11:37pm
    #1
    f140
    Banned (with Prison Access) Posts: 875 ✭✭✭


    Have been going to the gym on and off for a few years. Anyway always neglected exercising abs. So basically need a few exercises to start off with. What would ye recommend to begin with. Just want a few easy exercises to begin with and then build up for there.


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    #2
    jameshayes
    Registered Users Posts: 3,772 ✭✭✭jameshayes


    Straight leg sit ups with a plate held overhead and russian twists are my favourites but you cant really beat a plank (providing you use good form - squeeeeeeze everything)


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    #3
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Planks
    Hollow holds
    Engaging your abs when you do literally every exercise


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    #4
    cloudatlas
    Registered Users Posts: 3,709 ✭✭✭cloudatlas


    Air bike https://www.youtube.com/watch?v=i6mPCVUrtNk

    Ab roll outs.


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    #5
    Zillah
    Registered Users Posts: 17,371 ✭✭✭✭Zillah


    jameshayes wrote: »
    Straight leg sit ups with a plate held overhead and russian twists

    I'd be wary of anything that compresses the spine like that. There are much more body-friendly core exercises.

    I'm a fan of landmine twists:
    https://www.youtube.com/watch?v=QDakeCOBdDE


    Anyone can do leg raises:
    https://www.bodybuilding.com/exercises/detail/view/name/kneehip-raise-on-parallel-bars

    Nervous Wreck wrote: »
    Engaging your abs when you do literally every exercise

    This is something I wish I had realised earlier. It's amazing how much you can work your abs incidentally.


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    #6
    jameshayes
    Registered Users Posts: 3,772 ✭✭✭jameshayes


    Zillah wrote: »
    I'd be wary of anything that compresses the spine like that. There are much more body-friendly core exercises.

    So you avoid or are wary of any exercise that involves lifting a weight overhead?

    Realistically most people would be in the 5kg to 25kg plate range when doing a SL sit up, a fraction of what they could be lifting doing a seated shoulder press.

    A landmine uses far more moving body parts which leave it open to poor form - a SL sit up has far less mechanics and is easier to master


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    #7
    Zillah
    Registered Users Posts: 17,371 ✭✭✭✭Zillah


    It's not about the weight, it's the type of motion. Situps compress the lower spine in an unnatural way and over-emphasise the hip flexors (the US military has phased them out for that very reason). It's also quite an isolated exercise. Landmines recruit more muscles and apply pressure in a direction the body is designed to deal with. I concede they're a bit more advanced, which is why I also suggested leg raises, which are safe and easy.

    Supposedly planks are all you really need but I think I'd rather watch the sweat drip down someone's back than lie watching a clock.


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    #8
    Transform
    Registered Users Posts: 6,394 ✭✭✭Transform


    f140 wrote: »
    Have been going to the gym on and off for a few years. Anyway always neglected exercising abs. So basically need a few exercises to start off with. What would ye recommend to begin with. Just want a few easy exercises to begin with and then build up for there.

    It's all detailed here - https://www.dominicmunnelly.ie/new-blog-1/2016/11/18/mid-line-stability-exercises
    Check if you can pass the first two tests and go from there


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