This beginner ab workout hits your abs with 4 sets and 2 exercises. It can be done once or twice a week and added to your current routine.
Workout Summary
Build Muscle
Single Muscle Group
Beginner
1
Bodyweight
Male & Female
Workout Description
This ab workout is designed for beginners to weight training who want to build some muscle and strength in their core. It hits the abs with 4 sets and 2 exercises. The workout can be done once or twice per week, and can be added to the beginning or end of your regular routine.
Workout Notes:
Perform light warm-up before this workout.
Strict technique on all exercises.
Aim to improve at least one aspect of your workout each week.
Set up for the floor crunch by laying a mat down on the floor and positioning a flat bench at the end of the mat to form a T shape.
Lay down on the mat and put your legs up on the bench. Your calves should be resting on the top of the bench and your legs should be bent at right angles.
Touch the side of your head with your fingertips (do not put your arms behind your neck!).
Lift your shoulder blades slightly off the mat to start the exercise, then crunch your abs bringing your elbows in towards your waist.
Pause for 1 second at the top, and slowly lower back down to the start position.
Crunch Tips:
Keep your shoulder blades just off the mat for the entire set.
Pause for longer at the top of the movement to add extra intensity.
The Roman Chair leg raise hits your lower abs. Set up for the exercise by positioning yourself in the Roman chair.
Your forearms should be along the horizontal pads, hands gripping the handles, and back against the back pad.
Take your feet off the supports so they're hanging. This is the start position of the exercise.
Keeping your legs straight, feet and knees together, raise your legs up as far as possible.
Pause for a count of 1 or more, then lower back to the starting position.
Repeat for desired reps.
Leg Raise Tips:
The longer you hold your legs up on each rep the harder the abs work. Increase the hold to make the exercise harder.
Home Based Ab Workout
This simple home based abdominal workout can be done at home with absolutely no equipment. It should only take about 20mins and can be done once every three days.
Workout Description
This simple home based ab workout is designed to strengthen your mid section. We've designed this workout so that you do not need any fitness equipment at all!
The workout should be done three times per week, with at least one day off between workouts. Monday - Wednesday - Friday would be ideal. If your abdominal muscles are still sore from the previous workout, wait until the soreness subsides before training them again.
Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2. Hovers - hold for maximum time! 1 minute is the standard, those with a strong core may eb able to do 2mins+.
Side hover - hold each side for a count of 45 seconds Bicycle exercise:
Lie face up on the floor and lace your fingers behind your head.
Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
Switch sides, bringing the right elbow towards the left knee.
Continue alternating sides in a 'pedaling' motion for 12-16 reps.
Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2 Advanced hover instructions:
The Plank is a stationary exercise that helps strengthen the entire core of the body. Set up for the plank by getting a mat and laying down on your stomach.
To start the exercise prop your torso up on your elbows and your feet up on your toes.
Keeping yourself completely straight, hold this position for as long as possible.
Typically, the plank is done for 3 x 1 minute sets. However, as you get stronger your should be able to do 1 - 3 minutes.
Plank Tips:
Do not let your mid section sag in the middle. You need to keep yourself straight at all times.
Do this exercise in front of a mirror to make sure you are not letting your technique slip.
All you need for the floor toe reach is a mat to lay on. Lay on the mat on your back with your arms by your side and legs straight out in front of you.
Put one hand over the top of the other and point your hands straight up towards the ceiling.
Now, keeping your legs straight and feet together, bring your legs up so they are also pointing to the ceiling. This is the start of the exercise.
Now reach up as far as you can with your hands towards your toes. Use your abs to elevate your shoulders off the floor.
Pause, and slowly lower back to starting position.
Repeat for desired reps.
Exercise Tips:
Do not move your legs at all throughout the set.
Make this exercise harder by holding weight in your hands or holding the reach for a count of two.
Lie flat on your back on a mat. Your hands should be clasped behind your head so that your elbows stick out on either side.
Your back and neck should be in alignment and your back should be flat against the mat. If you feel air space between your back and the mat, consciously relax your back muscles and imagine yourself melting into the mat.
Raise both of your knees to form a right angle with your upper body. Your knees should be bent at a right angle, and your upper leg should form a right angle with your upper body. Make sure that your back is still flat against the mat.
Use a steady motion that does not cause your body to rock as you exercise to make sure that the focus stays on your abs and that the crunches do not become a meaningless motion carried out by momentum.
Bring your right elbow to your left knee in a crunching motion. This will cause your body to twist and your abdominal muscles to tighten.
Move your head and neck as little as possible to make your abs work harder.
Air Bike Tips:
Slowing the exercise down will cause your abs to work harder.
The side plank is a great exercise for building core strength, and more specifically oblique strength. It's also a good balance exercise. It's your choice whether to use a mat in this exercise. Start by laying on your side with one hand on the floor and your feet on top of one another.
If you prefer, you can rest on your elbow instead of your hand.
Lift your hips up until your body is exactly straight.
Now hold this position for as long as possible. You should feel this exercise in your abs and obliques.
Complete the same for the opposite side of the body.
Side Plank Tips:
Do not let your mid-section sag. Always stay perfectly straight.
Do the side plank in front of the mirror to ensure you keep your technique tight!
Try to hold your plank for a full minute. Hold the plank for longer periods of time for increased intensity.
It's the quality of the food you are eating and the metabolic enhancing effect on your body. If you just eliminate the bad stuff and focus on eating the good stuff. You have to be somewhat reasonable about the amount you eat. Surprisingly, you can have a lot more calories than you think. (for more click here)
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