5 Minute Abs Workout for Beginners

hey everybody it’s your a personal trainer coach Kozak and I’m Claudia and this is a beginner ab workout this workout doesn’t require any equipment but you may want to use a mat for comfort I’ll be performing the true beginner exercises and if you’re up for the challenge I’ll be providing the intermediate progressions [Music] all right we’re going to go ahead and get started we’re going to the ground we’re going to get started in a high plank position I’m going to perform it from my knees where Claudia’s going to perform it up on her feet first we’re going to lower and drop those hips and make a straight line from our shoulders down to our knees and now we’re going to alternate touching side to side each shoulder keep your shoulders square abs tight on this one you decide which variation is right for you throughout the course of today’s workout we’re not going to count any repetitions we just encourage you to move and work at your own pace because many reps in as you can in this allotted time period no matter which variation you choose we want you to keep that core engaged and tight and keep that back nice and straight and don’t forget to breathe through this movement definitely anytime you get one of these plank positions comes very easy to forget about breathing but it’s so important stay focused on it good keeping that core tight you got it let’s hit this one for just 10 more seconds almost there in five four three two one zero all right we’re going to turn over for the next one we’re both performing the same move we’re moving into a hip up it’s a great one for your overall core go inline your back hands are at your side bring those feet close to your glutes now press off of your heels squeeze your lower abs as well as your glutes up at the top we don’t want you to do on this one is just hyper extend or arch your back it’s all about those lower abs and your glutes on this one now while your lower back will get some work on this one again that’s not what we’re emphasizing this is a great one for your overall core again I know so many times we focus just on the ABS but we got to have a strong lower back at the same time it has to be even actually keep breathing and drive off those heels on this one you got one rep right in the neck being careful not to bounce your backside off of the ground in between nice and controlled again squeeze those glutes and your lower abs up and at the top of each movement you got it keep it moving here we got ten more seconds on this one you got it keep it going focus on keeping that core tight four five four three two one and zero okay so we’re staying here for the next one now we’re going to do a reverse crunch so bring those knees up in the air these are bent at 90 degree angle now bring those knees into your chest and squeeze your abs reverse crunch on this one just getting those hips off the ground you don’t have to roll up too high squeeze and contract those abdominals on every repetition nice work keep it up nice and controlled on this one you don’t want your legs flipping and flopping back and forth really controlling your legs using your abdominal muscles you got a good job guys stay focused on that breathing as we get into this workout on those ABS start to burn it’s important that you remember what brought you here today to begin with whatever it is what’s your Y stay focused on it whatever brought you here today got you to start this videos gonna be that same thing that gets you to finish gets you to follow through today just keep moving keep pushing you got it right here excellent I don’t know that start to work and that burning sensation kicks in you got to remember that’s just lactic acid you don’t have to listen to that burn you got it keep it moving guys let’s hit this one for just 10 more seconds we’re almost done like to the finish on this one you got it in five four three two one zero our returning back over for the next one we’re going to get into a plank position I’m going to do a low plank from my knees Claude is going to be on her feet so we’re going to get onto those forearms or weights evenly distributed I’m going to be on my knees both of us are dropping our hips and we don’t have our hips way up in the air but instead our hips are down so we create a nice straight line with our back again you decide which variation is right for you this is just an isometric hold I’m just going to hold and breathe again if this down on your knees is too easy for you feel free to get up on your feet like Claudia our goal on this one is you keep those ABS contracted throughout we don’t want to sink our but we don’t put our butt up in the air what a nice and straight line on our back you got it if you had a glass of water you could balance it on your back that’s what we’re aiming for on this one excellent just an isometric hold I know it doesn’t look like much but this one will catch up with you you got it again another overall core move not just abdominals on this one but also getting that lower back as well again important to work here working train and strengthen your entire core excellent that’s it this one for just 10 more seconds for most there hold and breathe look at that happy place four five four three two one zero we hope you guys liked it out there as well if you like this workout you’ve been working out with us for a while you’re starting to see some result we’d encourage you to please go check out our patreon page where you can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed the sport out with us today we ask that you give it a big thumbs up and please subscribe to our youtube channel so you never miss a new workout from husband make sure to check out have sitcom where we have hundreds of free workouts just like this one our free meal plans and our free complete fitness programs and if you’re on Facebook Twitter Instagram snapchat come find a site and connect with us thank you so much for working out with us today it’s been our privilege I’m coach Kozak and then Clyde yeah and we will see you at your next workout