Abs Workout For Beginners Number 1

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This abs workout for beginners is for someone that's just getting started working their midsection


This abs workout for beginners is for someone that’s just getting started working their midsection. The main focus here is getting started, focusing on proper technique and building up your muscle tone and endurance before moving on to more advanced Abs routines.

Make no mistake though, if you haven’t trained your abdominals before, or not for a long time then you will find this challenging. When you are able to do each exercise for 30 seconds for 1-2 rounds Then increase your time per exercise to 45 seconds per exercise then finally 60 seconds each.

Enjoy, and let me know how you got on in the comments section below, if you have any questions or need help regarding the program, Stephen.

Abs Workout For Beginners Number 1:


1 Set for 30 seconds at a 4021 Tempo repeating the circuit twice.

Do this routine up to six times a week and only increasing to the next level when you can comfortably do the routine at your current level.

Level 1 (30 seconds each/5 minutes altogether)

Level 2 (45 seconds each/7 minutes 30 seconds altogether)

Level 3 (60 seconds/10 minutes altogether)

1/10 – Basic Crunch: Working The Upper Abs

  • Keep both hands behind your head
  • Keep your lower back on the floor
  • Life your shoulder blades off the floor, engaging the core muscles
  • Gently support and tuck your chin in towards your chest

2/10 - Right Oblique Crunch: Working the obliques

  • Put your right hand behind your head
  • Place your left hand on your right shoulder
  • Lift your right shoulder off the floor
  • Slowly rotate your right elbow towards your left knee, exhale as you do with a full contraction on your right oblique.

3/10 - Left Oblique crunch: Working The Obliques

This is the exact same as the previous except we're just working the opposite side, but just in case here is the description

  • Put you left hand on your head
  • Place your right hand on your right shoulder
  • ​Lift your left shoulder off the floor
  • Slowly rotate your left elbow towards your right knee, exhale as you do with a full contraction on your left oblique.

4/10 - Bicycle Crunch: Working the Abs and Obliques

  • Place both hands behind your head
  • Move your legs in a bicycle motion
  • ​Lift the right shoulder off floor towards knee
  • Repeat the same movement on the other side and alternate

5/10 - Reverse Crunch: Lower Abs

  • Place both hands behind your head
  • Lift your shoulders off the floor into a crunch position and hold.
  • ​With legs bent, pull your knees in towards your head
  • Movement should be minimal, only a few inches at most

6/10 - Long Arm Crunch: Working The Upper Abs

  • Lie flat on the floor with your arms straight above your head
  • Keep arms /biceps against ears
  • ​Slowly lift shoulder blades off floor
  • Exhale and contract your abs as your shoulder blades leave the ground

7/10 - Crossover Arms Crunch: Working the Abs and Obliques

  • Place both hands behind your head
  • Lift the right shoulder off the floor and the left leg off the floor
  • ​Bring right elbow to left knee
  • Repeat on the other side and alternate

8/10 - Half Curl: Working the Upper Abs

  • Place both hands on thighs
  • Have your legs straight up in the air
  • ​Lift shoulders off the floor, reaching your chest towards your feet.

9/10 - Vertical Leg Crunch: Working the Abs

  • Place both hands behind your head.
  • Have your legs up in the air
  • Lift shoulders blades off the floor, reaching your chest towards your feet.

10/10 - Plank: Working the Abs and Lower back

  • Lie face down
  • Push up off floor onto your elbows and toes
  • Holding position, keeping your back flat throughout exercise

A detail to pay attention to


Stay disciplined when keeping with the prescribed tempo range. Often when fatigue kicks in technique begins to get sloppy. Take your time; it’s not a contest on who can get the most crunches in with the allotted time.

The goal with this beginner abs workout is to get used to the movements, build up basic consistency in your workouts. A good solid base of strength and fitness in the abdominal region, and create as much tension as possible in your abs to get them firing, strong and toned.

Time to get started


As I mentioned above, the main goal when starting out with this abs workout for beginners is to nail all three levels using the correct tempo and technique. Your abs will look better; Have better digestion and greater physical fitness.

Let me know your thoughts below, and please feel free to share this with anyone looking for a great abs workout for beginners that will keep them going for 3-4 weeks before progressing on.

Stephen

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