Super easy ab exerices

grazer432

I have incredibly weak abs. I can't sit up with swinging my arms for momentum. My stomach muscles are so weak that I went to the dr to get it checked out, apparently I'm just unlucky. But when I try "easy" ab exercises e.g. planks and leg raises, I can't do it while holding my stomach in. It makes me push my stomach out which seems to be doing more harm that good.

Any tips or good exercises to try? I walk 5 miles a day, do a lot of squats and can do a couple of pulls ups...

rileyes

The easiest training for the core might be tensing and releasing movements. Imagine toddlers climbing you like a tree. Or be ready for a punch to the gut. Or pretend you just ate a can of beans and are on stage. Squeeze those glutes hard. Focus on the area. And practice, practice, practice...

Also lay down/get up. Lay on your side and get up. Lay on your back and get up. Lay on your stomach... Advance to Turkish Get-ups.

When you are walking, focus on your glutes moving your legs.

fr33sia12

I've been doing this YouTube workout that's supposed to help slim down your waist. It's certainly done it for me.

https://www.youtube.com/watch?v=RNU2sO4denc

lorrpb

What is your source of exercises? I don't think you're supposed to be doing full sit ups, and not swinging your arms. I'm not also not sure leg raises are that good to do. They strain my back, as do crunches. But you could do crunches, start with one and build from there. Also reverse crunches, bringing the knees up to chest. Do a plank for as long as you can do it, then keep building from there. Many of us started at the bottom of the pack. It's ok, you just need to improve YOURSELF. I like rollouts, but you need a stability ball or TRX to get started. Ab roller would be too hard for you. Bird dog-you might not think of it as an ab exercise but it is good for your core. There are others, just can't think off the top of my head.

Packerjohn

Get back ups are fantastic for core strength:

https://www.youtube.com/watch?v=o0_DoicHg2E

canadianlbs

just holding a weight like a plate or kettlebell in front of you at about diaphragm level actually calls on your abs. i use that to wake mine up sometimes.

pullups or chinups - eccentric or strict . . . assuming you have the back/shoulder strength i think they actually do more to my core than the planks do.

you could also look into the different kind of 'carry' moves. farmer's walk, suitcase carry, waiter walk . . . all of these can be adjusted for how much or little weight you involve, which makes them more scaleable than a plank or leg raise. and btw, i don't care what people say. if planks were 'easy' then they wouldn't be so effective. they're not easy at all if your muscles aren't used to them.

deadbugs is another one you can try? i'm not sure if you even can 'push your stomach out' doing those.

middlehaitch

Believe it or not belly dancing classes were what got me able to really work my abs. I was also taught a funny little exercise after childbirth decades ago - I know now it was the stomach vacuum.
It is simple and you can do it anytime anywhere.
http://www.bodybuilding.com/fun/ms-fit5.htm

Once you have done this exercise engaging your abs doing any exercise is so much easier. (I am not a big abs in isolation exercise person, I try to make sure they are engaged for all exercises.)

Cheers, h.

Edit: here is another good basic exercise
http://sortyourpostureout.com/what-is-my-core-abdominal-bracing-vs-tva/