If you are looking for changes, but are not used to active sports, to create flat abs, you should start with basic exercises that effectively activate the abdominal muscles and promote fat burning. Focus on workouts that strengthen your core and help maintain muscle tension without involving your lower back..

Eat This, Not That shared exercises that will help beginners build abs and improve their physical activity. We suggest you familiarize yourself with 11 basic exercises before moving to the next level of training..

Side Plank Start with a side plank.. To do this, lie on your side with your legs bent and your shoulders level with your wrists.. Next, lift your hips, keeping them up, actively engaging your abs. If you find it difficult to hold a plank, start with an easier version with your knees until you strengthen your muscles. Perform 3-4 sets of 20-30 seconds on each side.

Plank Assume a push-up position on your forearms, keeping your core engaged.. Raise your hips until your body is parallel to the floor. Squeeze your buttocks, tuck your pelvis and hold this position, keeping your abs tense. Perform 3-4 sets of 20-30 seconds on each side.

Boat Lie on your back with your arms and legs extended straight and slightly elevated above the floor.. Press your lower back into the floor and keep your body in a banana shape, maintaining tension. If the exercise is difficult, raise your legs and arms higher until you get tired. Perform 3-4 sets of 15-20 seconds.

Fin strikes Lie on your back, raise your legs at a height of 15 cm from the ground. Press your palms to the floor and curl your body, lowering your ribs down. Start moving your legs up and down, imitating swimming, keeping your abs tense. Perform 3-4 sets of 20-30 repetitions.

Climbers Start in a push-up position with your feet extended and your shoulders aligned with your wrists.. Keep your core tight and pull your knee toward your chest, working your obliques.. Return the leg to the starting position and repeat the movement with the other leg.. Perform 3-4 sets of 10-20 repetitions, maintaining tension in the muscles.

Reverse crunches Lie on a mat keeping your lower back straight.. Raise your legs towards your body, tensing your abs tightly. Slowly lower your legs without releasing tension. Perform 3-4 sets of 10-15 repetitions.

Dead Bugs Lie on your back with your knees raised at 90 degrees and your fingers pointing up.. Inhale, lower your ribs down so your back is flat on the floor.. Next, lower the opposite arm and leg, keeping them just above the floor, and then exhale and return to the starting position. Perform 3-4 sets of 4-5 reps on each side.

Bird-Dog Asana Assume the position with your knees under your hips and your shoulders under your wrists.. Pull your core by extending one arm forward and the opposite leg back, maintaining a straight body line. Rotate your arm and leg back before the next rep.. Perform 3-4 sets of 5 reps on each side.

Bicycle Crunches Lie on your back, lift one elbow and touch it to the opposite knee while extending the other leg.. Strongly contract your abdominal muscles. Perform 3-4 sets of 20-30 repetitions on each side.

Straight Leg Squats Lie on your back with your legs straight and your arms above your head.. Tighten your core and bend your body, extending your arms forward.

At the end, tighten your abs tightly, and then slowly return to the starting position, controlling the movement. Perform 3-4 sets of 10 repetitions.

Shoulder Touch Plank Finish your workout with a plank.. To do this, get into a push-up position, keeping your shoulders in line with your wrists and your hips lifted.. Alternately touch the shoulder with the opposite hand, keeping the buttocks squeezed and the back straight. Perform 3-4 sets of 10 reps on each side.