hey guys wellcome back my website NGF NOMI today i learn how to6 Pack Abs Workout for Beginners
Because many people want to train abs so in this post, we'll see that how we can make our mid section strong And with that how to train the abs. And in today's workoutpost, MR,NGF NOMI will be helping us and will demonstrate the exercises in correct way. So the first exercise which we'll be performing is Leg raises. It is a very basic exercise but if done in the right way, then it's very helpful. So let's see how to perform this in correct manner. Before starting, note that both your hands will be below your hips. After that keep your knees straight and your toes will be pointed outwards. Lift up. Point to note here is that many people raise their legs too much. Don't do this. So remember that your hips will remain touched on the floor. Now how much should you release your legs? You cannot touch your legs on the floor while releasing. They should be 6 inches above the floor and after that lift them. Release slowly in a controlled way. Breathe out whenever you'll lift both the legs that means against the gravity And always breathe out from your mouth. And during the whole exercise, remember that your mid section should be tight. You cannot leave it relaxed. Lift it up and just breathe out, squeeze your abs That means keep your target area tight. And it is a very useful exercise for your lower abs. But remember that there should not be any strain in your lower back while performing this. Number of sets will be 3-4 and atleast try 20 repetitions in each set. Second exercise which we're going to perform is Flutter kicks. It is a very nice exercise and to perform this exercise, place both your hands below your hips The reason behind this is so that you don't feel strain while doing this exercise.
After that lift your upper body so that your core gets already engaged. After that just lift both legs alternately like this. But remember that whenever you're performing this exercise, don't hold your breathe. Keep breathing naturally. And i saw many people doing fast movement. Don't do that. Just move your legs slowly. The main point is to keep your core tight during the whole exercise. So do this exercise carefully if you want it's benefit. I count number of repetition 1 when my one one leg goes down and the other one comes up. I do 40 repetitions like that and number of sets will be 3-4. To perform this, hold both your legs like this and after that do a crunch
Just lift it up, squeeze your abs but many people come completely down while doing crunch. I would advice you to not bring your upper body too down after maximum crunch. Just remember that when you're keeping your hands behind your neck,
Don't give much stress on your neck because that gives neck pain. And this is many people's complaint while doing crunches. So keep your hands simply and lift slowly, squeeze your abs, breathe out and hold your legs till you perform whole set. I would advice number of repetitions 20 and number of sets should be atleast 3. 4th exercise which we're going to perform is Seated V Ups. This is a very good exercise for your mid section if you perform it in right way. For doing this, keep both the hands like this and bend upper body like this. After that, join both legs and keep both toes pointed outwards. Now bring your knees close to your chest like this. Whenever knees comes closer to chest, breathe out and squeeze your abs muscle. While releasing, try to take your knees away from your chest as much as you can. Like this I mean to say is that movement of upper body and legs should be similar
Means both will go away while release and then come closer Just remember that you have to perform this exercise in a controlled way because you have to keep your lower back safe as well.
So do it in the right way, breathe out, squeeze your abs, make distance between knees and chest and then squeeze like this. And number of repetitions should be atleast 15-20 and number of sets 3-4 but in a controlled way. 5th exercise which we're going to perform is Russian Twist. As we targeted our upper and lower abs in our previous exercises, so in this exercise, we'll try to target our oblique muscle. You have to keep your legs lifted while performing this exercise and hold After that twist your upper body like this. Left-right In many gym's, I saw people not twisting their upper body much So I would say that whenever you twist, try to touch both the hands on the floor And whenever you do this, squeeze your oblique muscle and breathe out. Keep a good control on your movement while doing it becauseagain you've to keep your lower back safe which performing this exercise.
Number of repetitions will be counted as 1 when you will complete one left to right motion. Like this, do 30 repetitions and number of sets should be atleast 3. 6th and last exercise which we're going to perform is Planks. This exercise is best for your core muscle and to perform this exercise, Simply hold the body parallely on your elbows and toes. This exercise is very nice for those who have pain in their lower back. And this exercise improves your overall posture. But while doing this, remember that you cannot move your upper body You have to stay in a stable position and many people hold their breathe while doing this Which you should not do. Keep doing your natural breathing. If you want to know that for how much time you should hold your body in this position So everyone have their different capacities but i want you to hold for atleast 45-60 seconds at a time But keep the core tight. And try this exercise for atleast 4-5 times
You'll really get help in developing your core muscle and in your posture correction and flexibility This was our today's post All the exercises I explained you in this video will be very useful in your abs development I would have added many more fancy exercises but I chose only those exercises which are simple in doing Thank you so much Nomi for demonstrating the correct forms of exercises to the viewers Which is actually very important. Share with your friends and family and I'll keep making these informational post and keep coming Thank you so much, God bless. 
