The Ultimate Beginner Ab Workout (FOLLOW ALONG)
Repeat for Round 2 of the Ultimate Beginner Ab Workout –
If you are looking for the ultimate beginner ab workout that you can do anywhere, this is it. Just 6 ab exercises are included in this abs workout for beginners and the length of time that you need to perform them depends your ability level – with a maximum of 45 seconds if able. There are 15 second rests between each exercise. Ideally, if you can complete one round and still tolerate more, a second round of the same workout is a great option that will extend this whole workout to just 14 minutes.
They key to the success of any beginner abs workout is the exercise selection. Far too often, ab workouts are too complicated or too difficult for those that are just starting out. Instead of working the abs they also tend to overwork the hip flexors, which can lead to lower back pain. The last thing you want when you are trying to become consistent with an ab workout is to have the workout you are doing cause tightness in your lower back.
Just a little bit of discomfort in the back is enough to cause anyone to stop doing ab workouts.
Instead, the exercises chosen here are done so carefully and with purpose. We want to start with a lower ab movement since these are often the most difficult to perform. The simple reason for this is that in order to bias the lower abs you have to lift the pelvis back towards your head. This means you are going to be lifting some percentage of the weight of your legs.
When lower ab exercises are performed with the legs straight out, the weight lifted is going to be greater. Beyond this, the hip flexors can dominate when the beginner is not experienced enough to know how to diminish their participation and make the abs do more of the work. The solution for this is to open the legs up as in the Reverse Butterfly Crunch.
From here we want to make sure we include rotation into our ab workout for beginners, everyone really. The opposite knee to elbow lets me do this. The goal is to not just look to bring one knee to the opposite elbow but contract your knee to your elbow. There is a big difference in how this feels and how much it engages your abs when you do it right.
The Obliques are so important to the visual tapering of the abs that you need to make sure you include exercises that target them well. The one chosen for this workout is the kickstand side plank. Here you want to build up that pillar strength that keeps your core strong and resistant to unwanted spinal stress. 45 seconds per side is great here if able.
The midrange movement of choice is the hands back knee thrusts. Again, the goal is to move both the top and bottom towards each other. When doing the typical version of the hands back knee tuck, there is a tendency for a beginner to want to overuse the hip flexors again. By doing it one leg at a time we can give the resting hip flexor a bit of a reprieve and avoid excessive load or stress.
The plank toe tap is another one of those rotational exercises that helps us to drive oblique engagement with the rectus or upper abs. The goal is to reach through towards the opposite toe so you can be sure that you are getting enough rotation of the abs in this workout. Alternating sides for 45 seconds is a great goal to shoot for.
Finally, the frog crunch is another one of those beginner ab exercises that allows you to train the upper abs without having the hip flexors dominate the movement. This helps the rectus abdominis do the majority of the work.
Here is the ultimate beginner ab workout:
Butterfly Reverse Crunch x 45 seconds | 15 second rest
Opposite Knee to Elbow x 45 seconds | 15 second rest
Kickstand Side Planks (R) x 45 seconds | 15 second rest
Kickstand Side Planks (L) x 45 seconds | 15 second rest
Hands Back Knee Thrusts x 45 seconds | 15 second rest
Plank Toe Taps x 45 seconds | 15 second rest
Frog Crunch x 45 seconds | 15 second rest
Again, if you are able to tolerate a second round of this, be sure to click on the link at the top of this description to get right back to the time stamped beginning of the workout and repeat. If you are unable to make the entire 45 seconds for any of the exercises here in this beginner ab workout, don’t worry. Just go for as long as you can and look to increase as you get stronger over time with this workout.
If you are looking for complete workout plans that come with meal plans to help you strip away body fat and allow your six pack abs to show, be sure to visit athleanx.com via the link below. Check out the Core 4 Abs program if you want a dedicated plan for getting ripped abs.
If you’re looking for more follow along ab workouts then be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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Looking for a more intense ab workout that you can do in JUST 7 minutes? Check out my follow along workout right here => https://youtu.be/DHD1-2P94DI
How often should you do this cycle per week?
This is nice
I am so happy seeing you doing this slowly
Good job
See muscle
The best thing you can do for your body is to do morning and evening exercise on daily bases.
Imma start doing this
Tough but good anyway
Amazing
Point to note, that exercise is grown gradually
Good one
Great
The ultimate beginner abs workout
Love your workout
Nice
Which one.can I do To make my tummy go down
Tough one Jeff
Thanks … For this teaching today
Thanks Jeff
I’m not sure why but whenever I train abs I get spasms in my abs
Nice
I might have just heard a few farts here and there. But excellent video man! 💪🏻💪🏻
it felt easy, then I tried getting up when finishing the workout
outstanding
Another awesome ab workout ! Love every single one of them , always new , thank you Jeff !
That last one was tough
❤️
7:15 sometimes farts squeeze out. I love how he just pretends he didn’t just cut the cheese.
Great video!
Gonna try this for a month straight and see what happens…
0:34 Butterfly Reverse Crunch x 45 Seconds | 15 second rest
1:37 Opposite Knee to Elbow x 45 Seconds | 15 second rest
2:36 Kickstand Side Plank(R) x 45 Seconds | 15 second rest
3:37 Kickstand Side Plank(L) 45 Seconds | 15 second rest
4:35 Hands Back Knee Thrusts x 45 Seconds | 15 second rest
5:35 Plank Toe Taps x 45 Seconds 15 second rest
6:36 Frog Crunch x 45 Seconds | 15 second rest
Do you have anything without plank stuff? I am overweight and just starting and they hurt my wrists because I am too heavy. I hope to get there some day
With every! time I do this routine, I am learning how to contract and activate my abs better. Thank you Jeff
Good one
Thanks so much for this, very helpful 🙂
This is good for befinners like me
Beginner with a gut but recently lost 50lbs doin recomp. Two sets of this was a great start and can scale the time to overload overtime. Thanks man.
He ripped as at 7:15
This is more of an intermediate workout. Not really beginner level
That's a nice workout just did thank u really a beginner and it helps
Waooo 👌💪
My friend this is the best routine ever ..ldon’t have to do acrobatics movements but it works fantastically thank you so much
I did this just this morning
How can he do all this with herina repair.
I have anterior pelvic tilt that I want to fix so this is a great core workout that only helps and doesn't activate the wrong areas. It also is so quick and simple that I can do it everyday, no excuse. Thank you!
I was doing ab and full body work outs till I was basically whimpering is that too far?
Hi!
I'm 56 and have lost 62 lbs over the past year! I didn't know that I would lose muscle as well and I was not in good shape to begin with! Even the beginner workouts look difficult lol! I'm not even sure where to start. I've been told to start by building core strength… Also, should I be eating extra protein if I lost muscle?
Thanks!
My mom recommended you, she's 79 and in fantastic shape!
Thank you for this follow along video. Although I usually get my 10,000 steps in every day, I am new to strength training and this video felt like a manageable length of time for me to form positive habits. I don't have any awareness of my abs yet to tighten them during the exercises (the only time I can feel them is when they hurt from bicycle crunches) but hopefully this will come with practice. I'd love to see some ultimate beginner follow along videos to build strength to work towards push ups/press ups/pull ups/chin ups as I can't do 1 (yet).
Question: if i have a lot of fat on my stomach and I will exercise abs, can I end up with protruded, muscled stomach? You see sometime people with ripped abs, but the stomach is still protruding. I really want to avoid it.