There are four main abdominal muscles, the external obliques, the internal obliques, the transversus abdominus, and the rectus abdominus. Your abdominal muscles are responsible for keeping your body stable and balanced, and to protect your spine. Strengthening the core is important because you use it when performing every kind of exercise. The following is an abdominal circuit for beginners to help in beginning to strengthen your core.
3 rounds- rest for 60 seconds after each round
1. Knee to elbow – 12 reps
- Start by laying on your back with your feet flat on the ground and hands behind your head. Then reach your right elbow to your left knee, set back down, then reach your left elbow to your right knee before going back to the start position.
2. Leg Raises -12 reps
- Start by laying on the ground with your feet straight out heels raised 3 to 5 inches raised above the ground and your hands under your buttocks. Then Lift your legs into a vertical position and bring them down to the start position.
3. Tick-Tocks – 12 reps
- Start by laying on the ground with your feet flat on the ground, your head raised off the ground, and your hands by your side. Then reach your right hand to your right heel, then reach your left hand to your left heel.
4. Crunches – 12 reps
- Start by laying on the ground with your feet flat on the ground and hands behind your head. Then keeping your chin up, lift your head and shoulders off the ground and come back down to start position.