Beginner ab workout – 6 moves to try

Stop wasting your workouts on abs alone. That’s not how you get abs. In fact, I don’t believe that abs should ever be worked in isolation. A strong flat core requires fat burning cardio, full body resistance training and clean nutrition.

Your core workout should take 5-10 minutes, and this beginner ab workout is a great place to start. With six moves, you can tailor the moves to your fitness levels. When you start gaining more strength, use variations to make each move more advanced. I’ve listed some ways below to make certain moves more challenging. Doing tougher exercises help to keep your goals on track without having to spend extra time working out.

I recommend adding this beginner ab workout to the end of a resistance workout or cardio session.

Try this beginner ab workout at home

Do 15-20 reps of each exercise for 2-3 rounds. As you get stronger, advance into more challenging exercises rather than increasing your reps. You’ll keep your workout time down and your body guessing.

1. Bicycle crunches

  1. Lay down on your back and bring both of your feet up off the floor bending your knees at a 90 degrees angle. Place your hands behind your ears with your elbows pointed outward. Lift your shoulders and head up slightly engaging your abdominals.
  2. Start by moving your right knee in towards your shoulder and extending your left leg out straight.
  3. At the same time, lift your upper body, rotating your left elbow towards your right knee.
  4. Return to starting position, and continue with your other side.
  5. Do this movement in a continuous motion without pausing.

2. Russian twists

  1. Start by sitting on the floor with your legs extended out in front of you and your medicine ball (or dumbbell)  held with both hands over your stomach.
  2. Lean back slightly keeping your back straight, knees slightly bent and heels on the floor.
  3. Using the medicine ball twist your body to lift it to the left side and then to the right side keeping the motion continuous. Keep your knees together and your ties pointed.

Make it more challenging: Once you get a bit stronger, do this exercise with your heels lifted up off the floor. You can also increase your weight.

3. Single leg V-ups

  1. Start by lying flat on the mat, face up, with your arms stretched up past your head.
  2. At the same time, lift your arms and upper body down towards your torso, and bring your right leg up straight and back towards your torso.
  3. Lower back down to the mat.
  4. Repeat the movement again with your opposite leg. Lift your arms and upper body towards your torso, and bring your left leg straight up and back towards your torso as far as you can.

Make it more challenging: Switch to a regular V-up, lifting both legs and arms up towards your torso at the same time.

4. Leg raises

  1. Start by sitting on the edge of a bench, gripping with both hands. With your back straight, lean slightly back to 45 degrees.
  2. Bend your knees up to your chest, then bring your heels down towards the floor.
  3. Repeat the motion without pause.

Make it more challenging: Lean further back as you get stronger.

5. Oblique crunches

  1. Start by lying on your side with your legs stacked and a slight bend in your knees.
  2. With your hands behind your head, do a crunch rolling your body upwards. Hold at the top for a second.
  3. Slowly lower back down to the floor.
Make it more challenging:  Bring your your knees up to 90 degrees once you’re stronger and increase your range of motion.

6. Plank knee ins

  1. Start in a high plank position with your hands on the floor, arms fully extended and legs straight out behind you.
  2. Bring your right knee up and in towards your chest, and then extend it back out to the floor.
  3. Bring your left knee up and in towards your chest and extend it back out to the floor.
  4. Continue by alternating knees.
Make it more challenging:  Advance to a spiderman plank reaching one knee up towards your elbow, than the other in a continuous motion.
 

Love your #innerbabe

This beginner ab workout can be done at home, at the gym, or even outside after a run. Make sure you give yourself at least a day between each ab workouts for your muscles to rest.
 
If you’re still struggling to see your abs after a while, take a closer look at how you’re eating. Foods that make you bloated can hide a lot of your hard work.
 
What ab exercises do you use to get lean? Share them with us in the comments below.

 

2017-04-24T10:45:28+00:00 April 21st, 2017|Move|