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The Ultimate Beginner Ab Workout (FOLLOW ALONG)

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Rating: 4.0; Vote: 1

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
Date: 2022-04-22

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Comments and reviews: 10

Brandy
I started actively working out my abs since a couple weeks ago because i have very tight/over functioning Hip flexors and a bit of an anterior pelvic tilt, but if i do exercises (even non hip flexor exercises) i feel like every muscle is working besides my abs, when i lift my pelvis i feel my lower back muscles and hip flexors doing all the work, and never the abdomen. i watched every video you have about abs, after all the ab workouts i did i never really felt a soreness in my abs, what makes me think that my abs rarely did any work, especially the lower abs. On the upper abs and obliques i could see a bit of an improvement but it still feels like im doing something wrong, its more my lower back muscles that gain. im 187cm high and weigh around 72kg. Would be grateful for any Advice! :)
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sport
I ain't gonna do any beginner exercises anymore on abs because I've been doing Jeff's 10 MIN AB WORKOUT // 6 PACK ABS // No Equipment-video for a long time now and that workout is insane. Started out as a beginner on that video, had to pause on every move several times. Now I can push through without stopping and I'm getting closer to doing all the exercises in the same speed as Jeff does them.
Also, I love vids were Jeff does stuff alongside. He really is your very own personal trainer. I like to imagine that he fakes being out of breath or it being hard just to not make the rest of us feel too bad about our fitness level.
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Batu
Hi Jeff, Ive watched almost all of videos over the years. I'm 51 now. I weighted 195 lbs two years ago without much workout but I paid attention to what ate. Now I am 210 from 220 month ago. I signed up to a gym. So I followed your routines at about %50. I found out that When I do upper body workout I am exhausted next few days. I don't even have energy to go to gym. I am not sure if I lifted too much but I am lifting 20 lbs bicep curls with dumb bells. I tried 30 lbs, I only did 6 reps. This videos exercise I can't even perform. My doctor says I need to be around 180 lbs, I laughed. I am some what frustrated.
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Michael
I'm 62. Lifetime athlete but got lazy in my late 50's. I'm 18 months into a -comeback- and things are going well. I've a dodgy lower back (surgery in 1998, a dodgy shoulder (surgery in 1997, and broke ribs on a downhill mountain bike ride in January.
These core workouts are building thin layers of sustainable fitness and strength. My wife told me the other day, -you're getting your old body back-.
Thank you for the simplicity, the emphasis on form and effort, and the encouragement.
People tell me I look 40. That's my greatest ego builder. And I'm NEVER going to quit again.
Thanks -
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TheDreamStrider
I just turned 26.
My whole life I've been stressing my back due to an pelvic tilt from weak abs (the one where your rear sticks out.
I know Jeff has complete ab workouts and 22 day challenges, but they were always too much for me and I'd get discouraged after never being able to get through a circuit.
This is literally 7 minutes - this I can do.
I will keep doing this once a day until I can do the circuit from the ultimate ab workout.
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Tim
Question for you Jeff: Do you have any recommendations on gym footwear? I'm looking for a new pair of gym shoes that will be for workouts only (I already have a pair of running shoes. I think I'm looking for a pair of cross-trainers as they have greater lateral stability than running shoes. Are there certain things/features I should look for? I have high arches and wear insoles in my running shoes. Should I continue to do that with workout/lifting shoes?
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Hao
Jeff I listen to that one video of urs ranting about zac efrons physique in my car on the way to the gym all the time. You had some bars in that video buddy, more specifically when u said the ppl that were judging and saying everything he achieved was kus of sterioids, or the rock feeding him steroids lol, probably didn-t like working out anyways. Couldn-t be further than the truth, nothing beats hard work. Thank u for all the great content.
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Young
I did these and my stomach area was hurting for 2 days, I don't know what happened but the pain was intense. I could not even sleep. Maybe it's because this is the first time I ever worked on my abs? I'm 43. Felt like a squeezing and being punched all the time. I took pills and iced for those 2 days. It finally went away. I want to keep doing more, but now I'm scared the pain might happen again.
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Jason
Jeff, I'm recovering from testicular cancer, had the operation and chemo in 2020, I've followed you since then, and it's helped massively, I know that not all of your followers are men, but because thousands follow you and respect you, it would be great if you did a video regarding men and checking their testicles, you aloan could make it less taboo with how you speak etc etc
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Tabby
Thank you for all the beginner workouts. I used to hit the gym 2 hours in the morning before work and 2 - 3 hours after work daily. It was my healthy addiction. Then my car accident happened and messed up my neck and back. I'm slowly starting to get back to working out. Your beginner videos help me take it slow and are helping me get back on track. Thanks so much!
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