6 Minute Abs Workout for Beginners

hey has Fateh tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a beginner abs workout follow me for the standard moves and if you need a little bit more of a challenge follow me for the progressive movements there’s no required for this routine but if you’d like you can use a mat for comfort or you can grab a dumbbell for some added resistance if you ready to go let’s get moving [Music] all right let us begin with a long-arm crunch we’re gonna move to the floor to get started give you a second to get down here and a live flat on our backs with our feet on the ground go ahead and bring your both arms back behind your head keeping those arms long and straight next I want you to make sure you have that lower back down and glued to the mat the best you can now we’re gonna perform a crunch come up and squeeze and contract those abdominal muscles up at the top for bringing your shoulder blades up off the ground and we’re concentrating on contracting your abs and not using your neck muscles or straining your neck to get up there now throughout the course of today’s workout we’re not going to count any repetitions so it’s gonna be all about you moving at a pace that you feel comfortable with and pushing yourself we encourage you to make this workout your own trying your best to keep that lower back glued to the ground trying to minimize any arch in between your lower back and the ground just coming up high enough to get your shoulder blades off the ground making sure to breathe you got it not much left on this first one keep it moving for five four three two one and zero alright we’re gonna come up onto our feet for the next one we’re going to do a standing twist I’m just gonna use my body weight for this one and I’m actually gonna grab my little dumbbell that I have here we’re gonna have our feet shoulder width apart hands are out in front of us we’re gonna keep tower arms nice and tight and we’re gonna twist side to side using our obliques and our abs so we’re not just moving our arms back side to side but instead we’re keeping a slight bend in our knees a little weight in our hips staying tight arms are nice and close to us and we’re using that core to twist and rotate side to side now your flexibility and mobility might be to the point where you you can only get to about forty five to forty five on each side or you might be able to do a full 180 twist totally up to you we encourage you again to make this routine your own making sure to focus on that movement keeping your core nice and tight and it shouldn’t take you much to actually feel that stretch in your oblique that’s it and again you decide whether or not you want to add some extra resistance and grab a weight or not you got it keeping this one up for just ten more seconds come on grind it out everybody making sure to breathe keep that core and abs tight the whole time four five four three two one zero excellent next we’re gonna move on to a standing opposite elbow to knee so stay up on your feet hands are on our head we’re gonna go opposite elbow to knee now on this one you might not be able to get that knee all the way up and it more look it might look a little more like this and that’s alright again we encourage you to make it your own get that knee up as high as you can and at the same time come down and crunch with that opposite side elbow and breathe this one yes it’s gonna you’re gonna get a little extra credit working those legs at the same time on this one getting your heart rate up as well we love double-duty workouts don’t we that’s right we love the efficiency right get as much done in the shortest amount of time you can see is good that’s it it’s about that time and the workout when that burn starts to kick in you gotta start that you have to start to focus on what it is that brought you here today to begin with what are your goals what motivates you why are you here focus on it just don’t just blindly pass through this workout keep this one up four five four three two one zero tax line alright we’re gonna move to the floor for the next one and I’m actually gonna grab my dumbbell for this movement we’re gonna move into what’s called a half get up so go ahead and lie down flat on your back we’re gonna put one foot down flat on the ground opposite side leg out to your side and about a 45 degree angle that same side and arm and hand out reach up with your opposite side arm and now we’re going to crunch up onto that opposite side forearm crunch those abs and then return back down so you’re coming up looking up at that hand and that arm throughout the move and if you’d like to like Claudia is doing you can go ahead and grab a little hand weight and head to make sure resistance but it’s totally not required so you’re really using those ABS and when instead of just coming straight up we’re actually punching a crossed on this one so we’re punching across on the same plane as that leg that’s out to the side coming up onto that forearm and that elbow trying to keep it nice and flat on the ground and not coming up into a full sit-up but just doing a crunch reaching across every time excellent work we’re gonna do half and half on each side so we’re gonna switch sides here and five four three two one and zero opposite side now go and put that opposite side leg up switch it and right into it trying our best to eliminate downtime on this one one of the keys the proper ab training is time under tension just keeping those ABS working and not allowing them to rest whew I definitely feel that and we encourage you to move at your own pace on this one remember it doesn’t matter how slow you’re moving you’re still lapping everybody else on the couch just keep it moving remember what brought you here today whether trying to lose weight get stronger get more fit or just get better at life and your day to day activities whatever it is just stay focused on it know why you’re here come on guys you got it pushing yourself because nobody else can or will do it for you that’s just the last five seconds on this side and three two one zero excellent and that is it we made it we made it – nice work Claudia I swear it coach boom nice work out there thank you so much for pushing it with us right to the very end if you enjoyed today’s workout and you’ve been working out with us for a while and you’re starting to see some results 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 this workout routine with us today we ask that you give it a big thumbs up and that you hit that red subscribe button so that you never miss another brand new workout from has fit make sure to check out has Swisscom or we have hundreds of free workouts our free meal plans and our free complete fitness program and if you are on Facebook Twitter Instagram or snapchat come find Haskett we’re there and connect with us again thank you so much for allowing us to serve you and workout with you today I’m coach Kozak and I’m Claudia and we will see you at your next workout