Easy Abs Workout for BeginnersFeb 8, 2017
There are so many abs workout (s) to choose from, but I wanted to focus on routines that consistently give me desired results when I’m looking to sculpt and tone. I do the following abs workout 4x a week:
Side Plank Reach Through
Get into a side plank position, resting on your forearm (elbow under shoulder) and stack your feet. Lift your hips so your body is straight and you aren’t putting unnecessary strain on your back. Extend your opposite arm up into the air.
Do NOT rest your weight onto your forearm. The majority of your weight should be felt in your core.
Keeping your body raised, reach your arm under you.
Hold for 2 seconds. (continue to breathe)
Slowly return to the starting position keeping your abs flexed. Repeat 35 times on each side. If you want more of a challenge, rest on your hand instead of your forearm and do the process over.
Simply lay on your exercise mat like a starfish stuck to the ocean floor. (haha – you will look just as funny as I do in the below pic – nbd). Keep your legs shoulder width apart.
Bring one arm straight up (diagonally across) as you lift the opposing straight leg lightly touching your ankle.
It’s temping to focus on the flexibility or swinging motion of your leg, but don’t let it happen! Concentrate on slowly bringing your body up and down through your core.
Exhaling the whole way down – return back to starfish position.
Alternate arms and legs each rep.
Repeat for 1 minute.
Lift your heels about 6 inches off of the ground and extend your legs directly in front. Raise your upper body slightly and flex your abs.
Make scissor-like motions with your legs and alternate as quickly as possible. Again do NOT focus on flexibility.
Focus on lifting with your midsection – not your legs. Do not put your hands underneath your bottom unless you are looking to cheat yourself. (it makes it much easier)
I do 50 of these “large” kicks and 50 “smaller” kicks.
Small kicks are the same motion, but my legs are only slightly lifted off of the ground (3 or 4 inches). Kick rapidly.
Begin with your spine on the ground. Bend your knees.
Bring your knees to one side keeping your hips squared.
Pass through the center quickly. Do not forget to pull from your core – not your shoulders or hips.
Alternate to the opposite side.
Do this for a 1 minute.
And you can always finish with a classic:
Extend one leg and bend the other. Shift your motion like you are riding a bicycle in the air. Bring one shoulder toward the opposite knee and contract those abs.
Stay parallel to the floor because the lower your legs are – the more challenging the workout becomes – and the better results you’ll have. Keep your arms wide and do not put any pressure on your neck. I count to 50 each time I bend my left leg.
Now repeat the entire process one more time, and we’re done!
Come back to this post anytime to work out with me! Remember to do equal sets on both sides and breathe continually.
If you are one of my readers who is currently thinking, “I want abs but I’m too lazy to do this”…….just spend an hour laughing really hard…. 😉
OR you can pin my ab routine to your “fitness” Pinterest board to save for later:
photography: Bryan Grayson