Beginner Ab Workout

Beginner Ab Workout

ABS! They are one of the most sought-after developments in any aesthetic physique, from an athletic look to full blown bodybuilding. Though as most of us know “abs are made in the kitchen”, meaning you need to follow a diet to get lean enough to see them, training your abdominals is still extremely important to achieve more definition and size within the muscle group and ultimately build that ever wanted impressive mid-section. So how do we best train them? Let’s get into the beginner ab workout and find out!

Details:

3 Exercises, 3-4 sets Per Exercise, 10-30 Reps Per Exercise Duration: 10-15min (Due to the short time frame, this can be added to the end of other training sessions)

What You Will Need:
  • Access to a gym
  • Back supported leg raise machine
  • Floor Mat

 

Exercise 1: Back Supported Leg Raises

Set 1 – 15 Reps

Set 2 – 15 Reps

Set 3 – 15 Reps

Set 4 – 15 Reps

 

Note: If you have more in the tank for some of these sets, don’t be scared to push until near failure. The abdominals are some of the most endurant muscles in the body and need to be pushed hard to develop.

 

Cues for Form: Set yourself up with your back against the support and hands gripping the handles. Hold yourself firmly in this position with your legs pointing toward the ground. Lift your legs up to create an ‘L’ shape with your body, focusing on contracting the abdominals to do so. Think about your abs squeezing to flex your spine. Once you have reached peak contraction at the top of the ‘L’ shape, control your legs back down using your abdominals until your legs are straight again. Reduce swinging as much as possible. Once this range of motion is complete, repeat it until the required amount of reps are complete.

 

Exercise 2: Laying Abdominal Crunches

Set 1 – 30 Reps

Set 2 – 25 Reps

Set 3 – 20 Reps

Set 4 – 20 Reps

 

Note: If you have more in the tank for some of these sets, don’t be scared to push until near failure. The abdominals are some of the most endurant muscles in the body and need to be pushed hard to develop.

 

Cues for Form: Lay flat on a floor mat to allow for more comfort while doing reps on the floor. From this lying position, bend your knees and plant your feet on the floor. Keep your hands either side of your head and contract the abdominals to flex the spine, do this until a peak contraction is achieved (as this is a crunch it will only be a small range of motion, so really focus on squeezing the abs as hard as you can at the top to get the most out of the exercise). Once at the stop of the movement, contract for a second before controlling your weight back to the floor, then stretch the abs slightly by extending the back and repeat the range of motion again until the required amount or reps are complete. Ensure you are keeping tension on the abs through the entire movement. beginner ab workout

 

Exercise 3: Russian Twists

Set 1 – 25 Reps

Set 2 – 25 Reps

Set 3 – 20 Reps

Set 4 – 20 Reps

 

Note: Each rep is counting a twist from the left and right. Focus on using the obliques in this exercise.

 

Cues for Form: Sit with your legs planted in the same position as the crunches but make a ‘V’ shape with your torso and thighs. Keep your hands just Infront of your face, and twist using your torso from left to right using the obliques. Rotate the torso until you feel a strong contraction in the obliques/abdominals and then twist to the other side and do the same. If you do not feel enough tension on the obliques and abdominals, lean further back. Repeat the range of motion until the required amount of reps are completed.

 

That is our beginner Ab workout Finished! Don’t forget to take your post workout protein shake to ensure MAXIMUM GROWTH AND RECOVERY! The key to building those 6-pack abs is NUTRITION and RECOVERY!

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