Beginner Ab Workout Plan: 7 Easy Exercises

Are you looking for a beginner ab workout plan with easy exercises that you can do from home to tone your mid-section and get lean abs?  Then keep reading.

For some of us, myself included, the hardest area to tone up is our core and mid-section, especially after having children. I’ve found that after a few weeks of strength training, I’ll start to see definition in my biceps and triceps, and see my legs start to tighten up but sometimes I can be frustrated at the lack of progress I see in my core area.  

The first tip that I absolutely recommend to see results faster in your midsection is to change up your diet and eating habits.  Start drinking more water and replace sugary and salty processed snacks with high protein and fibrous options.   

Then to kickstart your beginner ab workout plan, here are 7 of my favorite exercises for lean abs that really work your abdominal muscles to help you start seeing results!  

1. REVERSE CRUNCH:

Getting bored of doing normal crunches in hopes of scoring amazing abs? Try reverse crunches to switch up your routine. 

Step 1: Lie with your back on the floor and with your palms facing down. Bend your knees in towards your chest.

Step 2: Raise your hips off the floor and crunch your knees inward. Reach towards the ceiling with your toes.

Step 3: Pause, then slowly lower your legs and roll your back down until you are back in the starting position. Use your core muscles to lift; avoid rocking back and forth. Repeat this as many times as you can in 60 seconds.

Modification (Beginner): Place your hands under your tush for support, and decrease your range of motion.

Suggested reps/sets: 12 reps | 3 sets

2. FOREARM PLANK:

This move keeps your core engaged to earn your abs. Posture is important when doing a plank. 

Step 1: Lie face down on the floor resting on your forearms. Push up off the floor, raising up onto toes and resting on the elbows. Keep your back flat, contracting your abdominal muscles while you hold your body in a straight line from head to heels. Don’t let your butt sag or stick up in the air.

Modification (Advanced): To really challenge yourself, position your elbows even further ahead so that there is more distance between your elbows and toes.

Suggested reps/sets: Hold for 30-60 seconds depending on fitness level.

3. RUSSIAN TWIST:

This exercise is great when done correctly! And, as is the case with many of these, it can be intensified with a medicine ball, hand weight, etc. 

Step 1: Sit down with your knees bent and feet on the floor. Clasp your hands together with straight arms and rotate the torso to one side. Your arms and hands will be on the outside of your legs. Be sure to pull the naval in toward the spine so the lower back doesn’t arch or tense.

Step 2: Take a deep breath, then exhale while slowly twisting your torso as far to the right as you can manage without changing the angle of your torso from the floor.

Modification (Advanced): Lift feet off the floor, lean further back. You can also hold a heavy dumbbell and tap it on the floor on each twist.  This is a great and easy exercise to get lean abs.

Suggested reps/sets: Hold for 30-60 seconds depending on fitness level.

4. BICYCLE CRUNCH:

This classic workout is a great one that engages all your stomach muscles! For this exercise to work, the movement has to come from your abs; simply swinging your elbows from side to side doesn’t work your stomach. 

Step 1: Lie on your back with hands behind your head, knees bent and feet on the floor. Lift your shoulder blades off the ground, and keep them off the ground for this whole exercise. Twist your torso to the right, bringing your left shoulder in to touch your right knee. Keep your left leg straight and lifted off the floor.

Step 2: Repeat, twisting torso to the left and bringing your right shoulder into touch your left knee. Make sure your rib cage is moving and not just your elbows. That is one rep. Continue switching sides for an instructed amount of time.

Modification (Beginner): Feet can return to the floor after each rep. 

Suggested reps/sets: 12 reps (each side) | 3 sets

5. PILATES SIT-UP:

This move is perfect for working your abs, but correct posture is a must! 

Step 1: Lie on your back and hold one dumbbell horizontally over your chest, arms extended. Flex the feet and allow for a natural curve of the lower back, but pull the belly button into the spine.

Step 2: Exhale and peel the spine off of the mat while continuing to hold the weight out in front of you. Keep your feet and legs on the mat. Come to a complete sitting position with a straight back before you roll the spine back down.

Modification (Beginner): Have someone hold your feet; drop the weight; bend the knees.

Suggested reps/sets: 12 reps | 3 sets

6. CRAB TWIST:

Here’s another fun twist on the crunch that will have you feeling the burn! 

Step 1: Sit on the floor with knees bent in front of you, feet hip-width apart on the floor. Place hands shoulder-width apart on floor behind you. Lift your butt so that your body is in reverse tabletop position. Extend your right leg and place your left hand behind your head, elbow out.

Step 2: Crunch diagonally, bringing your right knee to your left elbow. That’s one rep. Repeat for an allotted amount of reps, then switch to the other side.

Modification (Beginner): When in reverse tabletop position, keep both hands on the floor behind you and raise your knee to your chest.

Suggested reps/sets: 6 reps (on each side) | 3 sets

7. AB ROLL UP:

This move really gets you moving and works your core!

Step 1: From standing, lower down into a low squat. When your butt hits the floor, roll onto your back, hugging your knees into your chest and your hips off the floor.

Step 2: Use your core and momentum to roll your body forward, planting your feet flat on the floor, coming back into a low squat, then press up to standing, squeezing your butt. 

Suggested reps/sets: 12 reps | 3 sets

Incorporate these 7 easy exercises as part of your beginner ab workout plan into your weekly schedule to start seeing results and get toned abs.

XOXO,

 

 

Disclaimer: The content on BrookeFarmer.org, including text, graphics and images, are for informational purposes only. The content of this website is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have. Do not disregard professional medical advice. Not all exercises are suitable for everyone.