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The Ultimate Beginner Ab Workout (Follow Along)

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Try the ultimate beginner ab workout (follow along) from Jeff at Athlean X.

Ultimate Beginner Ab Workout (Follow Along)

“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.”

The Ultimate Beginner Ab WorkoutSource: CrossFit Inc

“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.”

Ultimate Beginner Ab Workout (Follow Along)

“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.”

Ultimate Beginner Ab Workout (Follow Along)

“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.”

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