Beginner Ab Workout

The Beginner Ab Workout below is a great way to get started. The exercises are safe and easy to do. It's purpose is to get you ready for more intermediate and advanced ab workouts. Even if you haven't ever worked out before you will be amazed how easy it is to get started with my special Beginner Ab Workout.

The range of reps listed below are just suggestions. Go at your own pace. Modify them to fit your fitness level. Gradually increase the reps each week. Always remember: Good form is your top priority. Only do as many reps as you can using perfect form. When your form breaks down, STOP THE SET, no matter what rep you're on. Never break form to reach a certain rep level.

Beginner Ab Workout

beginner ab workout, ab bracing

Exercise 1: Abdominal Bracing

Suggested Rep Range: 5-10

Preparation: Lie on your back with your knees bent and feet flat on the floor and hip-width apart. Head and neck should be relaxed, with your hands down at your side. Bracing can also be done sitting or standing.

Movement: Compared with the other exercises in the Beginner Ab Workout, there is very little movement with bracing. Abdominal bracing is the act of “stiffening” or “tightening” of the deep abdominal muscles, primarily the transverse abdominis. You should contract the abs as if you were about to be punched in the stomach. Hold for 5 seconds, repeat. Bracing will help you hold your stomach in, giving you a trimmer appearance, along with helping protect your back.

Bill's Tips on Technique:

- You should pull your navel in slightly, but do not hollow out your abs or stick them out.

- Be sure to continue to breathe while bracing. Don't hold your breath!!

- You could also do this sitting or standing, and almost anywhere-- while watching TV, sitting at red light while driving, etc. .

- Note- the illustration shows pelvic tilting. Do not tilt your pelvis. Only draw your navel in slightly.

reverse ab crunch, crunches, beginner ab workout reverse ab crunch

Exercise 2: Reverse Ab Crunches

Suggested Rep Range: 5-25

Preparation: Lie on your back with your lower back pressed into the floor. Head and neck should be relaxed, with your hands down at your side, palms down. Both your hips and knees should be bent at a 90 degree angle.

Movement: Contract your lower abs to raise your hips towards your rib cage, slowly curling your tailbone up off the floor. Your legs will reach towards the ceiling with each rep. Exhale on the lift, inhale and slowly lower your hips back to the starting position. Don't push with your hands.

Bill's Tips on Technique:

- Focus on the lower abs doing the work, not your legs

- When you return to the starting position, touch the floor lightly and then start the next rep. Don't rest at the bottom.

- Use a slow and controlled movement. Don't rock up and down, or use momentum to swing your legs up.

crossover crunch crossover crunch

Exercise 3: Crossover Crunches

Suggested Rep Range: 5-15 per side

Preparation: Lie on your back with your knees bent and feet flat on the floor. Cross your left leg over your right leg so your left ankle is resting on your right knee. Hands behind your head, with your fingertips lightly behind your ears.

Movement: Contract your abdominal muscles as though you are doing a crunch, but slowly twist your torso and move your right elbow towards your left knee. Touch it if you can, but only reach as far as you can comfortably. Avoid pulling on your head. Slowly lower to the starting position. Repeat for the desired number of repetitions and switch legs and do the same number of reps on the other side.

Bill's Tips on Technique:

- Exhale as you lift, inhale as you return to the starting position.

- Don't rest between reps. Touch the floor lightly and go right on to the next rep.

- Keep your chin up. Don't pull on your head. This is true for all of the beginner ab workout exercises.

ab crunches, beginner ab workout ab crunches

Exercise 4: Ab Crunches

Suggested Rep Range: 5-30

Preparation: Lie on your back with your knees up . Your feet should be flat on the floor, shoulder width apart. Hands behind your head, with your fingertips lightly behind your ears.

Movement: Keeping your lower back flat on the floor, contract your abs to lift your upper torso, lifting your shoulders slightly off the mat. Don't raise further than a few inches off the floor. Pause at the top, then slowly return to the starting position. Repeat

Bill's Tips on Technique:

- Exhale as you lift, inhale as you return to the starting position.

- Keep your chin up, looking up at the ceiling. DON'T PULL ON YOUR HEAD.

- Keep your elbows back. Don't wrap them around your head.

- If this version seems too challenging, place your arms across your chest to make it easier.

Do the Beginner Ab Workout 3 times a week. Start with one set of each exercise for two weeks, before considering adding an additional set. Once you've developed a base level of strength (2-4 weeks) with the Beginner Ab Workout, you can move on to more challenging workouts.

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