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
Beginner
1
Bodyweight
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
Abdominals
Exercise Sets Reps
Crunches 2 12-15
Lying knee raises 2 12-15
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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

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Posted Wed, 05/26/2010 - 05:47
cristofer
great just what I needed to incorporate some ab excersises to my routine.
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Posted Fri, 06/25/2010 - 00:32
keerthi.k.s
i have a tyre abdomen how i can build as a six pack
Steven's picture
Posted Tue, 06/29/2010 - 08:24
Steven
A six pack is all about diet. Here is a good article on the topic: http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches-situps-still-no-abs.html
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Posted Wed, 09/07/2011 - 11:29
Niroj
first of all to built a six pack you need to loose your body weight and cardio for 20 minutes is the most effective one to loose your weight and the excercise like set ups and crunches are good to buildup your abs in shape.you should continue this process for 3 weeks and after that you can see the result.
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Posted Sat, 08/03/2013 - 10:29
Danny
How many sit ups and crunches do you recommend for that 3 weeks?
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Posted Wed, 07/07/2010 - 13:31
carolina
i had a daught almost 4 years ago. im 5ft 105 lbs.. i love my size and im trying to get at least to 110.. my stomach is not as bad.. i just want to build muscle to it.. i need help.. what should i eat that will help me
Steven's picture
Posted Wed, 07/07/2010 - 14:41
Steven
Hi Carolina, First off, I would use a muscle builder workout like the following: http://www.muscleandstrength.com/workouts/3day-beginners-workout.html I also recommend eating more daily protein, at least 20 to 30 grams every 2.5 to 3 hours. Train hard, always pushing yourself for more reps and weight. You won't bulk up, but this will help you reach your goals.
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Posted Thu, 07/22/2010 - 16:06
tugandochhe
Hey I heard that if i start working on my abs without losing the fat from stomach, then I won't be able to lose the fat afterwards. Is this true?
Steven's picture
Posted Thu, 07/22/2010 - 20:04
Steven
That is a myth.
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Posted Fri, 07/23/2010 - 18:17
Jake
does weight training help with abs and should i work my abs every day?
Steven's picture
Posted Fri, 07/23/2010 - 18:33
Steven
Hi Jake, There is no real reason to train your abs every day. Here is an article I recommend: http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches-situps-still-no-abs.html
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Posted Wed, 07/28/2010 - 20:38
steven
would you consider beginner abs as the abs showing a little bit of tone or what? it seems like i can see my abs with proper light shining on them but not as much when its during the day time so what should i do to increase ab tone because my abs dont burn alot every workout, solutions?
Steven's picture
Posted Thu, 07/29/2010 - 14:46
Steven
Hi Steven, A beginner is someone who has never lifted previously, or who has very little lifting experience. They could be lean or overweight. Ab tone is all about diet. Here is an article that discusses this topic: http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches-situps-still-no-abs.html
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Posted Tue, 08/03/2010 - 01:31
cj
ok im 16 and me and my friend wants to start going to the ymca to stat working out. i've been in weight training last year in high school but didnt really do nothing. and i need help making a schedule for the week. can anyone help?
Steven's picture
Posted Tue, 08/03/2010 - 15:21
Steven
Hi CJ, I would recommend a program like this one: http://www.muscleandstrength.com/workouts/3day-beginners-workout.html
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Posted Fri, 08/06/2010 - 22:08
Mark
i have a decent all around body build, and when i flex my stomach i have a 6 pack but how can i lose the little bit of fat above them
Steven's picture
Posted Mon, 08/09/2010 - 13:16
Steven
Hi Mark, Here's an article that can help you with the diet needed to achieve your goal: https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-fat-while-keeping-muscle.html
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Posted Sun, 08/29/2010 - 16:56
micah
hi steve , i found this video on youtube. its an 8 min ab workout. its called ,8 Min Abs Workout, how to have six pack . you should check it out. its better than this ab workout
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Posted Mon, 09/27/2010 - 21:34
Kyle
Hi I've been working out for a few months now (I'm 15 years old). I've seen some good results but, how can I improve my abs? I can see a little bit of a six pack without flexing and a good six pack by flexing. How can I improve this? (and I eat about 5-6 meals a day and run about 1-2 miles 3 times a week) I'm also a pretty skinny guy about 130 lbs and 5'9.
Steven's picture
Posted Tue, 09/28/2010 - 14:00
Steven
Hi Kyle, Here is an article that can help: http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches-situps-still-no-abs.html?page=1
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Posted Fri, 10/01/2010 - 14:46
david
how long would it take to see the result?? i mean can i do more than one day in a week to gain faster result?? like three days out of one week??
Steven's picture
Posted Tue, 10/05/2010 - 14:08
Steven
Hi David, If you're looking for a six pack, check out this article: https://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches-situps-still-no-abs.html
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Posted Wed, 10/20/2010 - 21:06
micah
i thought to get abs you need to lose fat first
Steven's picture
Posted Thu, 10/21/2010 - 09:06
Steven
Hi Nicah, Fat loss reveals abs, muscle building workouts add muscle to your abs so they are more prominent when you lose fat.
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Posted Fri, 10/22/2010 - 11:28
Topflight
Hey Steve would u recommend this ab routine for me i've been lifting for almost six months and now im gonna start abs should i go with this routine?? Thanks Im 169lbs, Bf=10% (is 10% good enough or should i go lower ?)
Steven's picture
Posted Fri, 10/22/2010 - 11:55
Steven
Hi Topflight, Absolutely.
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Posted Fri, 10/22/2010 - 19:03
Topflight
THANKS
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Posted Wed, 12/22/2010 - 17:22
Tony
Hi Steve I am currently working out at home and I don't have access to the object in the "lying knee raises" video. Is there an alternate to this?
Steven's picture
Posted Wed, 01/05/2011 - 13:46
Steven
Hi Tony, Try this exercise instead: http://www.muscleandstrength.com/exercises/lying-floor-knee-raise.html
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Posted Wed, 01/12/2011 - 01:33
Laxmikant
Hi , I am doing the excersice since past 1 year , I have build all the muscles except the abs ,Currently I do exercise in a good gym it has got some machines for abs too but still unable to build the abs ,can you please tell me a one day plan for abs I have five days reserved for other muscles.
Steven's picture
Posted Wed, 01/26/2011 - 15:19
Steven
Here are some very good abs workouts: https://www.muscleandstrength.com/workouts/ab-workouts.html
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Posted Thu, 01/13/2011 - 04:09
DILEEP
hiii,, i used to wrkout and i had a toned body. but now i have stopped and i have become overweighed,. i m 5ft 10inch and now i weigh around 78,.! and my age is 21,. wat is d best way for me to get my abs back
Steven's picture
Posted Wed, 01/26/2011 - 15:20
Steven
Hi Dileep, You want to focus on two things to maximize results: 1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. 2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help: http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-fat-while-keeping-muscle.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
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Posted Sat, 02/05/2011 - 01:34
Mke
hey alot of these ab workouts on this site make me fart while im doing them. seriously,i have to do these routines in the comfort of my bedroom to avoid ppls comments
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Posted Wed, 03/23/2011 - 18:06
Renato P "hefty"
whats up my name is renato P im 32 years old and im 5ft 9in tall and weight about 245-250lbs I started excercising last year and lost 50 pounds i am still around 250. i used to weigh 300lbs my stomache is really flabby and i have a spare tire i feel good at my weight but i hate how my stomache looks can you help me with an y advice on how to get rid of some of the flab Thank You!
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Posted Fri, 04/08/2011 - 00:23
Luke
hey Im 5'8 and 135 lbs and I'm in high now I really want to bulk up because im tired of people telling me how I don't have any muscle how do I put on a couple pounds of muscle?
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Posted Mon, 04/11/2011 - 21:49
Ray
Hey Steve, i was wondering how long can it take for me to get a six pack, already doing a diet program and weight training? and what are some alternate Ab exercises that are most effective? current weight: 195 Height:6'1
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Posted Tue, 04/12/2011 - 23:02
Ben
hey i have nice flat abs but i was wonderin what workouts i could do to make the into a nice firm strong 6 pack??
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Posted Fri, 04/15/2011 - 22:48
Ben
I need a good workout so i can make my six pack very easy to see!! i dont want any diets or anything like that i just want a workout!
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Posted Thu, 06/30/2011 - 11:36
vinod
Hi all, I am doing ab workout from last 2 months The problem that i am facing is while on say 16th crunch i feel a sudden pain in by mid back and i am unable to do more even though i dont feel tiered.I have to rest for few seconds before starting aging. can you please suggest me some good exercise so that my back pain is less and can have good abs. also Wanted to know whether cardio helps in reducing the belly fat thanks
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Posted Tue, 08/02/2011 - 02:58
Steam
Hey. I am looking to lose some stomach flab and I was wondering if any of this could help. I am 16 6'1 and am about 190. I have no access to a gym currently. I am stuck at home while parents are at work.
Steven's picture
Posted Wed, 08/03/2011 - 14:51
Steven
Hi Steam, You want to focus on two things to maximize results: 1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. 2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help: http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-fat-while-keeping-muscle.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
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Posted Fri, 09/02/2011 - 23:54
Edgar
Hi Steve, I'm very pleased with all your workouts. I've just started working out recently and I must say I love it. Just have a couple of questions, what do you mean by warm ups? Like what should I do for a warm up? That question goes for Bicep, Tricep, Shoulders, Back, and Legs. All beginner workouts. Another question is how long should I do these beginner workouts for, in other words when should I upgrade? Thanks a lot, -Edgar P.S. I've never really worked out in my life, just recently started two weeks ago. Thanks :)
Steven's picture
Posted Thu, 09/15/2011 - 12:15
Steven
Hi Edgar, You won't really need much of a warmup for abs. As far as workouts, you can switch to a more challenging workout when you feel your conditioning has improved. Focus on progression of weight, and even a beginner workout will serve you well for quite a long time.
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Posted Wed, 09/28/2011 - 09:35
Hemanth Kumar
Hi I'm very pleased with all your workouts. I've just started working out recently and I must say I love it. Just have a questions I feel that my tummy is Increased after abs workout, my main concern is reducing my tummy, & i am on diet as well, do u suggest anything why this happen
Steven's picture
Posted Sat, 10/01/2011 - 11:26
Steven
You want to focus on two things to maximize results: 1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. 2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help: http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-fat-while-keeping-muscle.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
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Posted Sat, 10/01/2011 - 13:15
Hemanth Kumar
Hi Steve Thanks for the feedback,will try max to Work on it :)
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Posted Tue, 10/11/2011 - 13:09
Josh
Hi Steve, I need help with setting a routine for myself. I'm a beginner in lifting and excersing in general. I just finished fire school and was fit and well maintained. Now I've let myself go and need a good routine to get back to it. I am 5'9" 180lbs. Please give me some direction!! Thanks
Steven's picture
Posted Thu, 10/13/2011 - 14:48
Steven
Hi Josh, Check out the beginner workouts on M&S. They will help you reach your goals: http://www.muscleandstrength.com/workouts/beginner.html
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Posted Tue, 10/11/2011 - 19:19
Mike
ok so i have pretty hard abs that look good but i have a little bit of fat over top of it what exercises are best to shave that excess fat off

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