Improve your core strength and enhance definition with this 5 minute abs workout for beginners. There’s no equipment needed for this routine, but you may want a mat depending on the surface you’re working out on.
Abs Workout for Beginners
Seated One Leg Knee Tuck / Two Legs Bird Dog / + Knee to Elbow Side Plank from knees / from Feet Hollow Body with Knees Bent / Legs Straight
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 me tuck we’re going to sit down on our backsides I’m going to do a one leg knee tuck Claudia’s going to do two legs at a time so I might have one leg up either way we’re supporting ourselves leaning back on about a 45 degree angle I’m going to pull one knee into my chest where Claudia is going to pull both knees into our chest at a time you decide which variation is right for you and notice I’m pulling both of my knees into my chest and resting my feet and coming right back up if this is a little too easy for you then you’re more than welcome just leave your feet up and bring them right back into your chest and you can use the same technique with the one leg where you just don’t rest the one leg in between again we encourage you to make this workout your own make it work for you and your fitness level if you’re doing the one leg version go ahead and switch legs you’re doing two leg version just keep on moving you’re halfway done excellent again focus on that breathing feel those abdominal muscles contract as you bring that leg into your midsection using as much control as you can to take your legs back out without flopping them on the ground yeah we don’t want to bounce that leg off the ground and bring it back it’s going to defeat the purpose we want constant time under tension on those abdominals and that’s really where those results are going to come from all right only five more seconds on this one and four three two one zero excellent okay we’re going to get it on all fours for the next one we’re going to move into what’s called a bird dog so again on all fours we’re going to put up opposite arm and leg kick out at the same time where Claudia is going to do a knee to elbow and then she’s going to kick out with opposite arm and leg so she’s going to get a little extra crunch in there bringing that knee to her elbow you decide which variation is right for you but either way we want you to try to keep that upper body parallel to the ground back in core nice and tight and straight as you kick that leg and arm out again this one isn’t a race just focus on form and posture focus on that nice consistent breathing one wrap into the next again think about what brought you here today to begin with whatever it is what are you trying to just get stronger lose weight just be better at life as a whole whatever it may be stay focused on it one wrap into the next you got it just getting a little bit stronger with every rep getting a little bit closer to that goal keep moving guys are almost there let’s do this one for five more seconds and four three two one zero excellent ok we’re going to move to our side next we’re going to hit some obliques so I’m going to do this one from my knees glad you can be up on your feet we’re doing the side planks or on one forearm either way we have a nice straight line squeeze those obliques and just hold you decide which variation is right for you today we’re going to switch halfway through and if you start doing the easier one it’s too easy you need to pop up onto your feet feel free to do so or the opposite you start upon your feet and it becomes too much it’s ok to drop to your knees again make this workout your own let’s hold this one for 5 4 3 2 1 switch sides now I’m going to flip over on the opposite side try to eliminate the downtime right into it going hard and fast today and up again you’ve got it again the core tight run a nice straight line from either your knees to your upper body or from your feet to your upper body depending on which variation someone’s really hitting those obliques on this one feel them working I’m sure to contract and keep them nice and tight and just hold whatever you do you’re not holding your breath on this one good almost there not much left on this one let’s just hold this one for five four three two one zero all right move into our backs we got one last one we’re going to do a hollow body excellent gymnastics and spy remove go ahead and first move we’re going to do is lie down their backs go ahead and bring that chin up and into our chest so lift your head up off the ground next going to pop your let you apply your arms back now I’m going to bring my knees bent and hold where Claudia is going to have her legs out straight and hold you decide which variation is right for you and more bent your knees are easier will be the straighter out your legs are the harder it will be either way I want you to keep that chin tucked into your chest and what that’s going to do is take the the pressure off of your lower back I’m going to make sure that your lower back isn’t coming off the ground on this one and just hold totally okay if you need to bend those knees more just hold hold hold date off this is it right here guys you versus you it’s what you came here for not much left come on like to the end we got ten seconds that’s it we got it you’re almost there keep breathing go to that happy place here four five four three two one zero nice job guys you made it well thanks for talking me through that one again so Claudia join the hollow body hold we hope you guys liked it out there as well if you liked this workout even working on this for a while 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 of how you can support our mission of keeping these great workouts free and if you enjoyed this workout 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 husbands make sure to check out half sitcom where we have hundreds of free workouts just like this one our free meal plans and our free complete fit programs and if you’re on Facebook Twitter Instagram snapchat come find Hospit and connect with us thank you so much for working out with us today it’s been our privilege I’m coach Kozak and I’m Clyde yen and we will see you at your next workout