Abs muscle beginner training

Abs muscle beginner training

scissor kick

start: lie on your back with your arms by
your sides, palms facing down legs extended
with a slight bend in your knees.

move: lift your heels off the floor about 6
inches, then make small, rapid alternating
up and down scissor like motion as you lift
each leg about 45 degrees into the air and lower
while the pace of the scissor motion is fairly
rapid take about tow seconds total to complete
the full upward and downward movement.

Curl-up

start: lie on your back
with your feet flat on the
floor and knees bent about
60 degrees. position your
arms nest to your hips
palms down.

move: curl your torso up,
sliding your hands toward
your feet as your shoulder
blades lift off the floor
slowly return to the
start position. to decrease
difficulty, keep your hands
close to the floor. if that's
still too tough, rest your
hands on the floor.

side jackknife 

start: lie on your right side, keeping your left
leg over your right one, bending your knees
slightly. place your right hand in  a comfortable
position rest your left hand behind your head.

move: As you pull with your obliques, bring
your torso and left leg together. hold the
contraction briefly and lower slowly do reps to
both sides to complete one set. tip: try holding
your floor- side hand on your obliques to feel
them contract.