I’m a Trainer, and This Bodyweight Beginner Ab Workout Is One of My All-Time Favorites


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No matter who I’m working with or the style of training we do, a huge component of my training philosophy focuses on the core. The core is the foundation of movement, and without a strong and stable core, you’re more susceptible to injury and you won’t perform your daily activities or physical pursuits at an optimal level.

There are numerous ways you can strengthen your core, but one of the easiest, in my opinion, is to add core-strengthening exercises into your routine. There are a lot of moves to choose from, so to save you some time, I’ve created a bodyweight workout that incorporates a few of my favorite strengthening exercises. This workout is great for beginners, but I recommend all levels consider doing it, because even people who are more advanced can benefit from a strong core.

The Beginner Ab Workout

Directions: You don’t need to warm up before this workout; in fact, you can use this workout as a core warmup before workouts like strength training and running. Because everyone’s fitness level is different, I’ve provided a suggested time range for how long you should perform each exercise.

I advise beginners and those less conditioned holding for a shorter period of time and more advanced people performing each move for a longer period of time. Try to take no more than 30 seconds of rest in between each exercise, but always listen to your body. I recommend beginners complete one to two rounds and more advanced people complete three to four rounds.

  • Side bridge: hold for 10 to 30 seconds on each side
  • High plank: hold for 10 to 30 seconds
  • Hip raise: perform for 10 to 30 seconds
  • Oblique crunch: perform for 10 to 30 seconds on each side
  • Superman: hold for 10 to 30 seconds
  • Bear hold: hold for 10 to 30 seconds

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