7 Best AB And Core Exercises For Beginners To Try At Home

Welcome, readers! Are you looking to improve your fitness and overall health? If so, focusing on developing a strong core is crucial. The core muscles, including the abdominals, obliques, back, and hip flexors, are fundamental for almost every movement. Whether you're an athlete or just someone who wants to enhance their fitness, integrating ab and core strengthening exercises like planks and crunches into your daily routine can offer numerous benefits.  
 

In this blog, we will explore the best ab and core exercises for beginners, the advantages of core strength, and effective ways to target these muscles. Keep reading! 
 

Table Of Contents   

1. What Are The Best 7-Core Workouts to Get Abs?   
2. Are Core And Ab Workouts The Same?  
3. Key Differences Between Core and AB Workouts 
4. Benefits of Core Workout And AB Workout 
5. Do Core And Ab Workouts Burn Belly Fat? 
6. Do Ab Workouts Build Your Core?   
7. Combining Core and Ab Workouts With Other Exercises   
8. Expert’s Advice 
9. The Final Say 
10. FAQs 
11. References   

What Are The Best 7-Core Workouts to Get Abs?   

Here are the seven best core workouts that you can perform at your home to get abs:   

1. Planks 

Planks work various muscle groups, including your core, back, shoulders, and glutes. They develop core strength, stability, and endurance, improving the body and reducing back pain risk.  

They majorly target the muscles like rectus abdominis, transverse abdominis, obliques, erector spinae  

How to do it: 

• With your hands directly under your shoulders, start in a push-up position.   
• Maintain a straight line from head to toe and engage your core.   
• Hold this position for 30-60 seconds.  

2. Bird-Dog   

This is another good ab and stomach exercise that helps strengthen the lower back and glutes. It also improves balance and coordination, thus enhancing the core stability. It focuses on muscles like the glutes, erector spinae, shoulders, and obliques.   

How to do it: 

• Start on your hands and knees in a chair.   
• Simply extend your right arm forward and left leg back, keeping both on the floor.   
• Return to the starting position and switch sides after holding for a few seconds.   

Also Read: 10 Summer Workout Tips Exercises & Workout Plan | ToneOp Fit 

3. Russian Twists  

You can do this ab and core workout at home. They increase rotational strength and stability, improving all-important functionality and appearance.  

Muscles Targeted: Rectus abdominis, Obliques  

How to do it: 

• Start by sitting on the floor and folding your knees and your feet slightly off.   
• Press back a little and keep your hands together.   
• Turn your body to the right and place your hands on the floor next to your hips.  
•  Repeat on the left side by returning to the centre.   

4. Hollow Body Hold  

This ab and stomach exercise improves overall core stability, strengthens deep core muscles, enhances endurance and body control. It targets the rectus abdominis, transverse abdominis, and hip flexors.   

How to do it: 

• Keep your legs straight and lie on your back with your arms stretched over your head.  
•  Lift your hands, head, shoulders, and legs off the floor so that your body forms a hollow.   
• Maintain this position while pressing your lower back into the floor.

5. Leg Raises 

The legs increase focus on the abdominal muscles. It strengthens abdominal muscles, increases hip flexor flexibility, and improves core stability and balance. It focuses on hip flexors and lower rectus abdominis muscles. 

How to do it: 

• Lie on your back with your legs extended and your hands under your hips for support.   
• Lift your legs off the floor and keep them straight, forming a 90-degree angle with your body.   
• Put it back slowly without touching the floor.    

6. Medicine Ball Slam   

This ab and core exercise enhances coordination and timing. It combines core strength with explosive power and provides a good cardiovascular workout. It works on the obliques, shoulders, rectus abdominis, and back muscles. 

How to do it: 

• Hold an exercise ball with both hands and stand with your feet shoulder-width apart.  
•  Lift the ball above your head and hit the ground.   
• Catch the rebound and repeat.   

7. Bicycle Crunches   

It is the best ab and core workout for women. It targets the obliques and hip flexors muscles and helps you burn calories effectively, improving core strength, coordination, and flexibility.  

How to do it: 

• Bent and your hands behind your head, lie on your back with your knees.   
• Now, move your shoulders off the floor and bring your elbow to your left knee as you reach your right leg.   
• Alternating pedaling movements.    

Also Read: Best Workout Routine For Bulking: Exercises, Diet Tips & More! 

Are Core And Ab Workouts The Same?  

Well, both Core training and abdominal training are related but distinct. They both focus on various muscles; therefore, it is essential to understand what makes them so different: 
 

1. Core Workouts  

Core exercises include exercises for the entire core area, which includes muscles other than the abdomen. These muscles are essential for stabilising the spine and abdomen, maintaining balance, and supporting overall body strength and mobility.  This workout typically includes exercises that engage multiple muscle groups to enhance overall stability and functional strength. Examples of core exercises are:  

• Plank  
• Bird-Dog  
• Hollow Body Hold  
• Superman  

2. AB Workouts  

Conversely, abdominal exercises focus solely on the abdominal muscles, specifically the abs and obliques. These exercises aim to strengthen and tone the muscles on the front and sides of the abdomen to create a defined midsection. Although abdominal exercises are one of the most important exercises, they may not necessarily involve all muscles. Ab workouts typically include exercises that directly target the abdominal muscles, such as:  

• Crunches  
• Bicycle Crunches  
• Leg Raises  
• Russian Twists  
• Sit-ups  

Key Differences Between Core and AB Workouts 

Here are the key differences that you can find between core and ab workouts: 

Also Read: 10 Best High-Intensity Workouts At Home With Tips! - ToneOp Fit 
 

Benefits of Core Workout And AB Workout 

Here are some of the key benefits of doing core workouts and ab workouts: 

Also Read: A Complete Workout Routine For Beginners To Kickstart Fitness! 

Do Core And Ab Workouts Burn Belly Fat? 

Core and abdominal exercises alone are not the best way to burn fat. While all these AB exercises can tone and strengthen the muscles, they do not target fat in the abdominal area. Fat loss is achieved through total calorie expenditure, proper nutrition, and consistent physical activity. Here are ways to burn belly fat and get a slim body: 
 

1. Focus On Cardiovascular Exercise  

These best ab and core workouts include running, cycling, swimming, aerobic exercises or HIIT that can help increase overall calorie burn and promote fat loss.  
 

2. Do Some Strength Training   

You can also practise some strength training exercises along with ab and core exercises to tone your tummy muscles. It not only helps you build muscle but also increases your resting metabolism and enables you to burn more calories daily.   
 

3. Prioritise Healthy And Nutritious Diet  

It is also important to have a good and nutritious diet enriched with lean protein, healthy fats, vegetables, fruits, and whole grains, promoting weight loss and nutritious drinks. Moreover, reducing the intake of processed foods and beverages can help prevent the extra calorie intake. 
 

4. Be Consistent With The Process  

Every practice demands consistency, and so does the core and AB workout. When you positively invest your time in regular workouts, healthy eating and getting enough sleep can be beneficial. Managing stress symptoms with activities such as yoga or meditation can also be helpful since stress is often associated with weight gain, especially around the belly.   
 

Also Read: 10 Best High-Intensity Workouts At Home With Tips! - ToneOp Fit 

Do Ab Workouts Build Your Core?   

Yes, abdominal exercises strengthen your body, but understanding their impact requires examining what constitutes your "core" and where abdominal exercises can help you get more exercise. The core area is a network of muscles that includes the abdominal and deep muscles of the spine and pelvis. Abdominal exercises specifically target these muscles, especially the abs and obliques.   
 

Exercises like crunches and Russian twists are excellent for strengthening these muscles. When these muscles are robust, they enhance muscle tone and balance and boost overall strength. For instance, strong abdominal muscles can support the spine, potentially reducing the risk of back pain. Similarly, well-developed oblique muscles can aid rotation and stabilisation during dynamic activities.   
 

However, although abdominal exercises work for the abdominal muscles, they do not work all the muscles that make up the core area. Focusing on abdominal exercises can be counterproductive, so combining these important exercises with abdominal exercises will improve your core strength and function and support your overall physical health. 

Combining Core and Ab Workouts With Other Exercises   

While core and abdominal exercises are essential for building strength and tone, combining them with other types of exercise is crucial to burning belly fat. Here's how to integrate components correctly:   
 

Weekly Exercise Routine   

• Cardio: Per week, aim for at least 75 minutes of high-intensity cardio or 150 minutes of moderate-intensity.  
• Strength Training: At least 2-3 times per week, including full-body strength training exercises.  
• Core and Ab Workouts: Incorporate core and ab exercises 3-4 times per week as part of your overall workout routine.   

Also Read: Workout For Crohn's Disease & Self Care Routine | ToneOp Fit 

 
Expert’s Advice 

As a health expert, I recommend incorporating diverse ab and core exercises, like planks and bicycle crunches, into your routine for optimal health. Pair these with a balanced diet rich in whole foods to support muscle development and overall well-being. Consistency and proper form are essential for success.  

Health expert 

Akshata Gandevikar  

The Final Say   

Strengthening your core muscles is important to fitness, promoting daily activity, sports performance, and long-term health. You can achieve a balanced, strong core by understanding your body's anatomy and incorporating various good exercises into your exercise routine. Remember to take one step at a time, pay attention to the paper, and listen to your body.   

FAQs  

1. What are some of the best ab and core workouts?  

Some of the best ab and core workouts are: 

• Bicycle crunches 
• Planks 
• Bird Dog 
• Leg raises   

2. What are some beginner-friendly abs and core exercises?  

Some beginner-friendly abs and core exercises are: 

• Leg lift 
• Reverse crunch 
• Side plank 
• Dead bug   

3. What can be consumed before and after core and abs exercises?  

Try to consume a liquid and protein-rich meal before core and abs exercises, and after the exercise, include good carbs with protein for energy and muscle repair.  

References   

• https://www.self.com/gallery/core-exercises-top-trainers-swear-by  
• https://central.gymshark.com/article/the-six-best-ab-exercises  
• https://www.menshealth.com/fitness/a18752276/best-ab-exercises/  
• https://central.gymshark.com/article/the-six-best-ab-exercises  
• https://www.womenshealthmag.com/fitness/a19996405/best-ab-exercises/  

About ToneOp Fit  

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.