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Ab exercise chart

No-Equipment ab workouts for beginners

If you want abstoned abs, your selection of ab exercises is critical in your ab development. That's because some abs exercises are simply more effective than others.

For example, I've seen people out of shape do well over 20 crunches but can't hold a plank for 30 seconds. 

What does that tell you? 

Not all exercises engage and demand the same level of muscle activation. 

Choose your abs exercises wisely, and you can flatten and add muscle definitions to your midsection fasterwithout any frustration! 

This is exactly what this ab workout is all about. Abs exercises that target and work those hard-to-reach obliques and lower abs.

Exercises are ordered from the easiest to hardest.

 

 

 

Ab Workout Chart for Beginners

Ab Workout Chart for Beginners

1. Superman

Lie down flat on your stomach, with your arms and legs fully extended. Contract your abs and raise up your arms and legs off the floor, and hold for a count of 2.

Slowly lower your arms and legs back down to the floor and repeat 12-15 more times for 2-3 sets. 

2. Diamond Sit-Up

Lie down on your back flat and open your legs into a  butterfly pose as you do in yoga, with the soles of your feet pressed together and knees out wide. Extend your arms back overhead.

Contract your abs and curl up the torso up, and tap the floor in front of your feet. 

If you find this too difficult, just raise the torso off the floor as high as you can, and perform a basic crunch instead.

Slowly lower yourself back down to the starting position to finish off one rep. Continue for 12-15 reps for 2-3 sets total.

3. Spider Push-Ups

Start in the standard push-up position with your body forming a straight line from your shoulders to your ankles. 

Brace your abs as you lower your body towards the floor, lift your right foot off the floor and bring your right leg out to the side. 

Try to touch your right elbow with your right knee. 

Reverse the movement, then push your body back up to the starting position and repeat on your left side. Alternate sides on each repetition. Do 8 to 10 per side for 2-3 sets.

4. Wood Chop

Start a squat position, holding a medicine ball or a small dumbbell next to your right hip. 

Keep your arms fully straight and lift the ball up and across your body until you're standing and the ball is above your left shoulder. Reverse the movement to complete one rep. Continue for 12 to 15 repetitions per side for 2-3 sets.

5. Dynamic Plank

Get down into a push-up position but bend your elbows and rest your body-weight on your forearms.

Your body should form a straight line from the shoulders to your ankles. Brace your core by contracting your abs and squeeze your glutes.

Press your body up into the top position of a push-up by extending your arms one at a time. Pause, then reverse the movement and return to your elbows. That’s one rep. Complete 12 to 15 repetitions for 2-3 sets.

6. T-Plank

Start in a standard high plank position with your hands under the shoulders and your legs extended directly behind the body about hip-width apart. 

Flex the thighs and squeeze your glutes while straightening the right arm and pressing it into the floor.

At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air. Continue alternating with each rep do 10-12 reps per side for 2-3 sets. 

Final Thoughts

Crunches are not a bad exercise per say, but they are not the most effective abs exercises for getting stronger and more sculpted abs. The chosen exercises in this workout will give you more bang for your buck.

Pick one or two out of these exercises and add to your ab workout routine, or you can also perform the workout as it is if you are up for the challenge.

More Ab Workouts:

Don't forget to leave a comment below to let me know how your workout went. 




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