Beginner Ab Workout

This beginner ab workout hits your abs with 4 sets and 2 exercises. It can be done once or twice a week and added to your current routine.

Workout Summary

Build Muscle
Single Muscle Group
Male & Female

Workout Description

This ab workout is designed for beginners to weight training who want to build some muscle and strength in their core. It hits the abs with 4 sets and 2 exercises. The workout can be done once or twice per week, and can be added to the beginning or end of your regular routine.

Workout Notes:

  1. Perform light warm-up before this workout.
  2. Strict technique on all exercises. (see ab exercises)
  3. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routine:

Beginner Ab Workout
Exercise Sets Reps
Crunches 2 12-15
Lying knee raises 2 12-15
About The Author
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

102 Comments+ Post Comment

No Profile Pic
Posted Wed, 08/20/2014 - 06:04

Morning steve.
i just got together a solid workout routine from this site, to supplement what i was already doing during my navy PT. However i was wondering: most of these excercises mention 20-30 minutes of cardio, however i have been doing closer to an hour. Is there any such thing as "Too much cardio"?

No Profile Pic
Posted Mon, 04/14/2014 - 02:06

how do i lose the fat on my stomach?

No Profile Pic
Posted Wed, 04/09/2014 - 21:05

Hi Steve,
I am a female, 16 years old, 5'10, and I'm about 345. I need some serious help. Do you have anything that you recommend for my situation. I could really use your help! Thank you!

No Profile Pic
Posted Thu, 02/13/2014 - 18:33

Hey Steve,

Im new to this and I'm not sure what workouts I should try and how many times should I do this before I get results (150lbs 5''5)

No Profile Pic
Posted Mon, 01/13/2014 - 01:30

hi.. m 20.. i have good body i want to have perfect body abs... plz guid me i am a begginer

No Profile Pic
Posted Tue, 01/07/2014 - 08:20

Hi Steve,
I am already doing 1 day 2 workout and I want to include abs in my routine. Its not like I am aiming to be pro or something but i would like to have decent build.So can you please recommend me abs exercise which will help me in loosing the tyre around my abdomen and at the same time bring out the abs ?
Please reply since I am very much confused over which abs exercise to use. I would prefer the exercise which can be done at home.
kindly reply.

No Profile Pic
Posted Mon, 12/02/2013 - 17:18

Hi, i am 18, about 5'8'' and i weigh 230...and i just dont know how to start to lose weight or to diet...any ideas? i have tried to just eat better but with the stress i have from school i just go back to my old bad

No Profile Pic
Posted Wed, 11/06/2013 - 12:12

i need help i have a hurt back but still want to do cardio and stuff should i

No Profile Pic
Posted Tue, 10/22/2013 - 01:54
Mirza Muhammad ...

Its been long since i did some exercise. plz recommend me some tips or program to reshape my body and lose fats on stomach. b/c i feel awkward. i am 25yrs.

No Profile Pic
Posted Sun, 10/20/2013 - 10:41

Diet is so huge for ab definition it's almost the only thing you need to expose them. You cannot, I repeat, cannot just hit the ab exercises without adopting the necessary diet to lower the fat content around the abdominal region. When you see athletes and BB's with those big, solid abdominal muscles it's because their fat content is so low. As a man, I know we have to lower it down to around 10% BF to begin exposing that region. As far as women, I believe it may be 2-3% higher.

No Profile Pic
Posted Tue, 10/08/2013 - 04:23

After doing abdominal exercises i discover that i am fart so frequently . does it means that the fat is buring out or....

No Profile Pic
Posted Thu, 08/08/2013 - 12:59
jake h

that is the lamest workout i have every seen you wont get abs with that

No Profile Pic
Posted Sun, 08/04/2013 - 05:28

My current workout plan is Dougs 4 day split workout. i just want to know that when should i do the abs workout, like after i am done working out on my main muscle groups or before working on my muscle groups or in between working on my two muscle groups?

No Profile Pic
Posted Tue, 07/16/2013 - 07:48

Hi, need to find a diet on how to eat properly, I'm having minor carbs and plenty of protein and fruit and veg, do I need eg per pound of body weight turned into gram of protein in take to build muscle. Secondly I am carrying a bit of weight on my belly and love handles. Can you give me any ideas of training as I'm doing at home because of my job, I have a multy gym and free weights, stepper, running machine.
Thanks Peter, Liverpool uk

No Profile Pic
Posted Thu, 06/06/2013 - 14:28

Ever since I've changed my diet..results, results..thanks.

No Profile Pic
Posted Tue, 05/28/2013 - 04:35

Hey ,

Okay so I am 5 feet 10, weighing around 145-150 , I want to get defined abs , but at the same time gain muscle mass. I also noticed that I have a small belly now due to lots of eating ( to grow mass ). How can I get defined abs and gain muscle mass at the same time? What workouts should I do and how long of cardio etc

Thank you

No Profile Pic
Posted Mon, 05/06/2013 - 19:46

hi. I have weird tail bone. when ever I put weight on it it starts to hurt. is there any kind of ab workout that would not have you on the tail bone? i am a 15 year old boy that feels insecure about my body and im through with it. please help.

No Profile Pic
Posted Sun, 05/05/2013 - 18:28

How do you tone your abs?
Say you dont want a pack you just dont want a belly hanging over
How do you tone you stomach?

No Profile Pic
Posted Thu, 04/25/2013 - 11:41

i do abbs today in gym......but i have a little bit pain................can u tell me y??

No Profile Pic
Posted Sun, 04/21/2013 - 09:07

Alittle about myself.
Hi, I use to be athletic, After having my son in '2000' I never lost the belly fat at the same time Im a beer drinker untill now, So now Im stuck with a beer belly no joke its bigger then my boobs and butt and im a C cup I'm a beautiful girl weight at 175 mostly in belly 'I think" I dont consider myself fat, but what brings me down is my stomach I do consdider myself a beginner since its been years, so I started to do it the old way with the situps I do 15 in the morning 15 at night and 15 squat night-&-day since I just started 2 days ago,, Any input you can give me?? cant got to gym or buy all these home exercise gym equipment im really at the bottom of the low point.. please help.

No Profile Pic
Posted Mon, 04/01/2013 - 20:19

Hello,I am a 6'2 253 pounds and I was a offensive lineman, I am wanting to lose fat around my stomach area to gain abs. going in on my sides. I was wondering is this workout a good start up workout?

mnsjason's picture
Posted Wed, 04/03/2013 - 19:04

It's a common misconception that doing ab routines will cause you to lose belly fat. The only thing that will get rid of excess body weight is a proper diet and exercise. While this routine will help strengthen your abs, it won't necessarily cause you to lose weight. I suggest a more general beginner workout routine that includes the major compound lifts, as well as some cardio.

No Profile Pic
Posted Fri, 03/29/2013 - 02:00

Hi Steve

I have been training for about a year on weight training and I now want to be shredded, especially around the abdominal area.
Do I need to start doing loads of cardio eg. Running, cycling and rowing etc? Or can I just diet while still weight training? Plus to shredd down can I still take protein shakes? If so which do you recommend?


No Profile Pic
Posted Tue, 02/26/2013 - 22:35

How can I get Abs faster ?

No Profile Pic
Posted Mon, 02/25/2013 - 10:47

im gonna sound like a real idiot here but whats a set and rep?

mnsjason's picture
Posted Fri, 03/01/2013 - 17:20

Hey Tom! A rep refers to one repetition of a given exercise. Using bench press as an example, lowering the bar to your chest, then pushing it back up is considered one rep. A set is simply a collection of reps. If a routine calls for 3 sets of 8-12 reps, you'll pick a weight that allows you to barely perform 8 reps, rest, and then repeat two more times.

No Profile Pic
Posted Fri, 03/29/2013 - 02:03

Think of a set like a 'dozen' .. And a rep is the numbers.. So you do 12 reps is a set (dozen)

No Profile Pic
Posted Tue, 01/01/2013 - 00:04

Im 19 5'7 tall and 185 lbs..i started jogging and im 125 lbs..and i hate how my stomach looks..the skin on my belly sags..what can i do to at least make it dirmer

No Profile Pic
Posted Tue, 11/27/2012 - 09:30

Hey im 18 years old, and im around 5'2 tall and 50kg, and i started gym few days ago, so would you mind giving me a proper schedule for me. Thanks.

No Profile Pic
Posted Tue, 10/23/2012 - 08:58

Hi I'm 21 male. My tummy sticks out a bit and I want to fallten my stomach. Will doing these above mentioned ab exercises help in that? I live in Pakistan. I have started working out since past 3 weeks. Also guide me about the diet. What to eat and what to avoid?


No Profile Pic
Posted Wed, 10/10/2012 - 18:08

A few years back, I weighed 500lbs. I had gastric bypass surgery and lost 250lbs. I am now trying to get hired as a Law Enforcement Officer, but find that I am unable to climb that 6 foot wall. I can get my arms across the top and have the strength to keep from falling, but just having a tough time pulling myself up and over. I began some weight training about 2 months ago and I know my strength is increasing, but I still can't seem to even get my hips above the fence. Any thoughts or ideas? Am I needing more work on my abs? Any help you could offer would be most appreciated!

No Profile Pic
Posted Mon, 10/08/2012 - 15:20

Can i add dumbbell side bends and plank instead of lying knee raises?

No Profile Pic
Posted Fri, 09/07/2012 - 12:23

I am 47 and need to know what exercises will tone my 23 year old baby belly. I am in the process of losing weight and have a few pounds left to go but need to tone as I go and my belly is looking pretty sad. Any suggestions?

No Profile Pic
Posted Thu, 08/16/2012 - 14:59

I was wondering the best way to do cardio and abs to burn fat but not lose muscle what do you suggest?

No Profile Pic
Posted Tue, 08/14/2012 - 18:05

I am 5'2", about 115 lbs. I don't want to lose much weight, but tone and flatten my stomach. Any ideas?! PLEASE HELP! I'm not so much a fan of working out, but would love to get ride of the pudge on my stomach.

No Profile Pic
Posted Sat, 08/11/2012 - 03:07

I broke my tibia 3 weeks ago so going to the gym is out for 10 weeks, but i honestly can't handle just lying around any longer. Doc said keep my leg elevated, and i am still having some pain so it does help. That being said my question is...what are some ab exercises I can do while in this condition?

No Profile Pic
Posted Thu, 08/09/2012 - 11:54

Hi I am starting to work out again to lose my belly fat I don't have to have a six pack I just want to loose my pouch I have added green tea pills to help kick start my fat burning and I jump on a mini tampoline for about a min then switch to the ab lounger for a min and I go back and forth doing that for about 15 mins do you think this is an affective way to loose my belly if not is there any tips you can give me.

No Profile Pic
Posted Wed, 07/25/2012 - 01:58

I had my son 5 mouths ago and im tryin to have a flatter stomach it's kind of big so what do I need to do. Never had this problem before now. And also trim my arms a little

No Profile Pic
Posted Sun, 07/15/2012 - 22:27

Hi Steve,
Im 15 years old and I am looking for a weekly abb routine, could you help?

No Profile Pic
Posted Sun, 07/15/2012 - 22:27

Hi Steve,
Im 15 years old and I am looking for a weekly abb routine, could you help?

No Profile Pic
Posted Mon, 04/16/2012 - 11:59
Starting Again

Hey Steve, Thanks for the site. I used to be quite fit and am a little disconcerted about my decline. I am beginning to workout again (with a broken foot) and am having a very hard time doing a full sit up. I am good wth crunches, and flutter kicks, planks and raising my legs to my stomach from while hanging from a pull-up bar. I am finding it impossible to do a full sit up without support on my feet though. Do you have any tips/ idea where the disconnect is? Thanks

No Profile Pic
Posted Tue, 03/20/2012 - 12:34

i want to build a six pack...but i have an epigastric hernia...what should I do?

Steven's picture
Posted Tue, 03/20/2012 - 13:12

A six pack really doesn't require any exercising. It's mostly about diet and losing fat.

No Profile Pic
Posted Tue, 03/13/2012 - 19:40

when doing crunches or leg lifts, if you feel a "burn" just under your mid back, around that general area and your lower back, would this be considered working your abs or you back?

Steven's picture
Posted Tue, 03/20/2012 - 13:13

Don't worry about burns. If you're doing exercise for abs you;re working the area.

No Profile Pic
Posted Sun, 02/12/2012 - 16:59

my name is richie i am 5'7 21 years of age and like 200 pounds i gained alot of weight and what not. I am trying to find a workout program that would best suit my body type. Despite being chubby, my friend said i have a very strong backbone with a good muscular form but need to shed the fat off, I am some what buff but I am looking to get lean and ripped, but at the same time, I want some bulk also. I know I need to work on cardio and endurence are my two big mishaps. So I am wondering what can I do and what is your advice. Please and thankyou.

No Profile Pic
Posted Fri, 01/20/2012 - 09:28

I used to swim for about two hours a day. Swimming up to 5 miles on a good day. I had a decent cardio and my body was ok. But then i just got busy more with school and started to lose all that muscle i had put on for the past few years. Now i am looking to get back in shape but have no idea what kind of diet i should be on. I have a pretty good frame to put muscle on but its all been replaced with fat. Im not happy with how far ive slipped. Core wise, what should i be doing to burn some of this stubborn stomach fat and to maybe get the outline of my abs to show? I am 6'1" and 205 lbs. And im ready to get my life back.

No Profile Pic
Posted Sat, 01/14/2012 - 20:28

hii steve sir...
May i start from single muscle workouts like chest,bicep,tricep,abs,back,shoulder...six days a week despite of your three days full body workout schedule for beginners...please tell me...n what should be the serial for them?

No Profile Pic
Posted Sat, 01/14/2012 - 14:21


How many weeks I need to carry out this workout before going to some intermediate level?

No Profile Pic
Posted Sun, 11/06/2011 - 09:12

I did wing weight lifting for 6 yrs. and the became dibetic. I'm 47yrs old, and started agian, Cause it helps my sugar level stay down. but i'm always sore. Even if i stretcch before and after. I don't want to be a fat belly grandpa. I kknow my limits. Will this abb work out help me. thanks for your help.