For beginners and beginners, here is a fact. Basic exercises are the best way to get a thin and flat midsection. But your "core" is not just the abscess; your core is every part of your body except your limbs. Glutes, flexors, back, chest, chest and pelvis are part of your heart. Clearly, if you want a sculpted midsection, you have to work on these muscles. The main muscles stabilize your spine by preventing it from twisting or breaking and generating energy to perform various movements. So, everyone should strengthen their core with these 10 easy, weight-free home exercises.
10 Beginner's Exercises for Beginners
Before we begin, there is something very important to do. And that's warming up. Do 10 minutes to do these warm-up exercises to prevent muscle pulls and injuries and perform these exercises with perfection.
Warming up – 1 set of 10 repetitions in each direction
- Warming – 1 set of 10 repetitions in each direction
- on the neck – 1 set of 10 repetitions in each direction
- Circle arm – 1 series of 10 reps
- Circles – 1 set of 10 repetitions in each direction
- Wrist Circles – 1 set of 10 reps in each direction
- 3 minutes
- Side pads – 1 set of 5 repetitions on each side
- Jumping Jacks – 1 Set of 30 Reprints
- Finger Fold – 1 Set of 5 Reps
- 10 Reprints
- Ankle Rotations – 1 Set of 10 Replicates in Each Direction
Your muscles are ready to take on a new challenge . Here it is!
Target – Glute, Abs and Back
Knee To Bottom
foot back and gently place your right fingers on the floor
lift your left knee from the floor, pull your left foot back and gently place your left fingers on the floor
Your spine should be aligned with your hips and neck. Look on the floor. Hold this position for 10-20 seconds
Release position, wait for 10 seconds and repeat
Sets and repeats
3 sets of 10-30 seconds hold
Tip : Do not lift too much your thighs or never lower your belly too low
3. Page Planck
For this purpose – Abs, back, glide and shoulders
Place your left foot on your upper right foot. on the upper part of the hand and the right palm is flat on the floor or forms a fist Place your left hand on the left side of your waist
Turn on your heart and lift your thighs from floor to ceiling Make sure your neck is in a straight line with d
Set this on the other side
Hold this post for 20 seconds and release 4. Hip Thrust
<img class = "wp-image-451347 size-full" src = "http://cdn2.stylecraze.com/wp-content/uploads/2018/05/Hip-Thrust-1".
Objective – Glute, abs and lower back
A sofa or bench just behind you. Your knee should bend, the legs flat on the floor, and the legs split over the shoulders. Put the top of your back on your couch or bench and your hands on your waist.
Turn on your kernel and lift your hips to the ceiling while your spine matches your thighs. When you raise your thighs, your head will rise and will be described on the couch. Keep your eyes on the ceiling
Hold this post for 5 seconds and slowly lower your thighs back. Go to the right when your thighs are about one centimeter above the floor  Repeat exercise
Set and repeat
3 series of 10 repetitions
] 5. Mountain climbers
Целева – Abs, glutes and hip flexors
Extend your right leg back and then your left foot. is the starting position.
Make your right knee and it (19659006) When you put your right foot on the floor, grab your left foot, bend your left knee and bring it closer to your chest.] Take the Left Take your right leg, bend your right knee and bring your knee closer to your chest.
Sets and reps
3 series of 12 repetitions
You can do this without skipping at a slower pace at the beginning.
6. Star Plank
For this purpose – Glute, Sheaths and Absolute
How to Make Star Plank
- ] Keep your left hand with your palm in front Keep your left shoulder (196599029) Set this post for 5 seconds and then slowly lower your legs and arms
- Do this on the other side
Set your left foot to the left
Keep your breathing and repeat
3 sets of 5 seconds hold all
Target – Deep core muscles and back
] How to make Kapalbhati
- Left Keep your back straight and put the back of your palms on your knees. This posture is called Padmasana
- Inhale both nostrils while your lungs are full
- Exhale with two nostrils so your abs
3 series of 20 reps
Make sure your absurd comes in when you exhale
8. Russian Obliques, flexors, abs and back
Objective Bend your knees and keep your feet on the floor
that they are slightly lower than the knees. (19659906) Hold the lower part of your body stationary, turn right and, if possible, touch the floor  Turn left
Sets and reps
3 series of 10 repetitions
Keep your spine straight. Avoid this exercise if you have back pain
– Right At the same time, crunch the upper part of the body sideways and downwards. Try to touch the right knee with your right elbow.
Release this position by returning your legs and arms back to the starting position
Do the same on the left. a sum of 12 repetitions on each side
Tip: You can put your hands on the back of your head
Goal – Abs, glutes, and back. mat. (19659006) Hold both arms and legs out of the ground as if flying
Hold this post for 2 seconds and (19659029) 3 sets of 5 reps
Hold your arms straight out in front of you, palms flat on the floor and fingers protruding  Look at the ceiling when your arms and legs are on the edge and legs
These are the 10 best inner workouts for beginners for beginners. Do this regularly along with other body toning exercises and follow a healthy diet. And you will surely start seeing the results in just two weeks. Until the beginning of the third week, strengthen your workout to be fit and look beautiful. 10 10 Best Start At Home Strengthening Exercise For Women First Look At STYLECRAZE .