If you are a beginner and want to get ripped abs you need to do two very important things. The first is you need to train your abs the right way and not just throw together a few random ab exercises. The second is you need to get your body fat down low enough to see the results of your hard work, and this happens through a commitment to good nutrition.
In this video, I’m going to show you a perfect ab workout for beginners that will take just 5 minutes to complete. Each of the five movements shown here is to be performed for one minute apiece. If you find that you need to rest at any time, you may do so. The goal is ultimately for you to be able to perform this 5 minute ab workout without needing to stop and rest at all.
The first thing you will notice is that none of the exercises in this ab workout require any equipment at all. I want to be sure that everyone can give this a try. The only thing you will need to have access to is somewhere to hook your feet. As you will see however, you do not want to hook your feet under something to perform your situps, but rather over something so you can pull back and activate your hamstrings.
To begin, lay on the floor with a phone timer or stopwatch nearby. You will start your clock when you begin your first exercise called the laying halos. This is a great lower ab exercise that employs time under tension in the most difficult portion of the exercise (the lift) when your abs are most engaged. Try to perform 30 seconds of this with your feet moving in a clockwise direction and 30 seconds with them moving in a counterclockwise diretion.
Next, you stick with the lower abs but start to incorporate more of the obliques with an exercise called the reverse corkscrew. This involves simply curling your pelvis off the floor and twisting your butt towards the right or left (being sure to alternate on each rep). The twisting of the pelvis engages the obliques, while the lifting of it off the ground is what activates the lower fibers of the abs more directly.
Keep the beginner ab workout going by moving onto what we call our midrange movement. Here you are getting equal activation from the top down as you are from the bottom up. This is a pendulum reach out plank. The idea here is that it takes a boring static plank and adds more difficulty and dynamic movement to it without sacrificing the stability benefit that it provides. Step one foot out to the side and then the other, followed by a reach out in front of your body with one hand and then the other. Continue alternating these steps one after the next for the entire 60 seconds.
Next, we perform a variation of the ab scissor exercise called the chainsaw. This is still involving a fluttering of the legs with them held off the ground to activate the lower abs, but it also employs rotation from the bottom up. The additional rotation will help once again to attack the obliques and turn this into a brutal but effective beginner ab exercise.
Finally, the situp roll ups is a great upper ab exercise that is initiated from the top down. This tends to be a stronger movement than does the lower ab exercise options, which is why it finds itself positioned at the end of the workout when you still have some energy. The key is to hook the feet over and not under something to disengage the hip flexors and activate the hamstrings.
This will have the effect of decreasing the overactivation of the hip flexors which can cause back pain. Also, you want to slowly roll your trunk off the floor once vertebra at a time and paint it back down the same way. This will ensure good eccentric control of the abs and further protetion of the spine.
If you try this and find it effective and are looking for more training that you can do to take your entire body to the next level, please visit the link below and choose the ATHLEAN-X Training System that is best suited to your current goals.
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48 comments
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thanks soo much i have now got really good abs thanks alot
Jeff my dude, I know you're saying rest as needed but still, I don't think chainsaws are a beginner exercise. Not even scissors are easy for a beginner.
Does anyone else think Jeff sounds FUNNY when talking while exerting on exercises?? LOL!!
1:04 Halos x 1 min, cw and ac
2:15 Reverse corkscrew x 1min
3:23 Pendulum Plank Reachouts x1min
4:30 Chainsaw x 1 minute
5:32 sit-up rollouts x 1 minute
Renaissance Man
Halos
Reverse corkscrew
Pendulum planks
Chain saws
Sit ups
He said beginners workout but then he he did the chainsaw ..??????
what should be my next workout as beginner after doing this for many days… i have a flat tummy and want abs
Lol no one seems to understand beginner. This is advanced haha
I’m too fat to do most of these
Jeff thinks his advanced workouts are beginner workouts 😆. He is the freaking best
really like Jeff's vids, but does anyone else find this one isn't really a "beginner's" ab workout? I don't have lower back problems, but find if I try this, my lower back starts to ache pretty quick. Since the lower abs should be worked first and then reinforce that by doing upper abs second….could we see something that focuses on strengthening lower abs before progressing to something like this workout?
is there an "actual" good beginner video somewhere? I'd probably be in a hospital if I tried this.
This hurts soo much
1:04 Halos x 1 min, cw and ac
2:15 Reverse corkscrew x 1min
3:23 Pendulum Plank Reachouts x1min
4:30 Chainsaw x 1 minute
5:32 sit-up rollouts x 1 minute
copied another comment for personal use.
Super concise video and he gets right into it. Where's Jesse? No idea but it meant no distractions 😛 I jest
Is therea level below Rank Beginner? Hahaha
Thank you so much. Your the best.
Thant's not for very beginners though….
Great ab workout in 5 minuten love it
I must say this is not a beginner ab workout
Could you do something similar for beginner "backside" core? Things that work dynamic and in junction with the muscle groups involving the hamstrings, glutes, and lower back?
Is that a real or fake brick wall? That's exactly the look I want to put in a project I am designing.
3:08 I'm ded
This is in no way a beginner workout. Very few on YT actually know what a beginner is.
Love this one! Fits me perfect. I have a flat belly at 52, and looking to tone it, and this really felt good. Coupled with my job which involves walking up to and beyond 15km a day walking greyhounds, and 30 minutes high intensity rowing machine workouts each night, I can easily fit this in as well as my kettlebell workout. Thanks for this!
FOR ME THE MOST DIFFICULT IS CHAINSAW😧😅
Yeaah i felt the work on my abs, i have do it carefully and right, thanks for sharing
Anyone else find the halos impossible? The rest are doable but not halos.
Lmao. How is this beginner? God I feel fat rn. I'm high.
If Jeff was Master Shifu…
Me: Jeff, I have no core strength. Where do I begin?
Jeff: Great! Here is the ab workout I recommend for beginners.
Me: Yeah, I was thinking something a little less hard.
Jeff: No, this is Level 1. It's where everyone begins.
Me: I was thinking something closer to Level 0.
Jeff: There is no Level 0.
Me: Tries, and can't do 1 thing
Jeff: Congratulations. There is now a Level 0.
Not for beginners lol
I really been watching you months after this video came out and I say “wow”
Regular planks are enough for me, still fat.
I bet Jeff jerks with each hands on alternate days to avoid muscle imbalance 🚩
I bet Jeff walks backwards everywhere to avoid muscle imbalances.
I want something I can complete and the. Maybe do 5 sets
I wonder why there are dislikes to this video
Don't do crunch for beginner, you are going to hurt like hell after workout
Love the 'science behind the exercise!' Wish you would've done the workout as you explained it so we could do it as we learned. Nonetheless I went back & did them all again. Thanks!
I am trying some of the great exercises but I am currently to fat to do some of them. Thanks for making realize how out of shape I am
1:04 Halos x 1 min, cw and ac
2:15 Reverse corkscrew x 1min
3:23 Pendulum Plank Reachouts x1min
4:30 Chainsaw x 1 minute
I love your workouts, but this is not for beginners.
I guess I need a workout below beginner because trying to get my pelvis off the ground and keeping in the air just makes my lower back hurt.
thought it said RIPPED ASS for a second