Are you looking to build that super strong core?

Maybe you want to achieve this so that you can click cool pictures of yourself and post them on Instagram or simply aspire to be fit while seeing yourself with those 6 pack abs. Whatever your reason, here’s a super cool, really effective and, for sure, challenging abs workout for beginners out there!

Believe me, I have tried these for myself and this routine shows good results in a month’s time. 

Although bear in mind that I have been working out regularly and that’s why I could see good results in a month. However, the timing for you might vary based on your activity level.

I guess that’s enough talking, let’s jump right into the routine and build those abs.

Leg Raises (Hold + Pull Backs)

Direction: 

1. To perform this abs workout for beginners, begin by lying down flat on your back with your hands besides your body and palms flat on the ground. Also, make sure you keep your legs together.

2. Now raise your legs to an angle of 45°; ensure that it’s neither too high nor to low. Along with your legs, do raise your head too such that your shoulder also lifts up a bit. In this position, you should feel the tightness and contraction at your core.

3. Hold this position for 15 to 20 seconds.

4. Now, continue holding your left leg and your head in this position while pulling back your right leg towards you by folding it from the knee and then release it back to the original position.

5. Repeat this 10-15 times and then swap your leg to do the same with your left leg.

Knee Rolls

Direction: 

1. For this exercise too, lie down flat on your back with your hands besides your body and palms flat on the ground. However, this time, make sure you keep your legs shoulder-width apart.

2. Now, fold both your legs with your feet flat on the ground such that your legs form a triangle with the floor. Make sure there is some space between your calf muscles and thighs.

3. Once in position, place your palms over your knees and roll them over to your upper body. While doing so, ensure that you lift your shoulder too and you should start feeling the contraction on your upper set of abs. 

4. Perform 20-30 knee rolls. I am sure by this count you should feel the burn; if not, then you are always welcome to do more.

90 Degree Toe Touch

Direction: 

1. Lie down flat on your back with your hands besides your body and palms flat on the ground. Also, for this one, make sure you keep your legs together.

2. Now, raise both your legs at the same time in order to make an L-shape or a right angle with your lower body. Just make sure your feet are parallel to the ground.

3. Try touching your toes now with the tip of your fingers. While touching, ensure that your entire upper body is not lifted; you should just lift your body up to your shoulder.

4. Continue this abs workout for beginners for at least 20-25 reps to.

Side Touches

Direction: 

1. Once again, lie down flat on your back with your hands besides your body and palms flat on the ground. This time, make sure you keep your legs shoulder-width apart.

2. Now, fold both your legs with your feet flat on the ground such that your legs form a triangle with the floor. Make sure that there is some space between your calf muscles and thighs.

3. You should now move side to side and try to touch your feet with each of your hands.

4. Continue for 15-20 reps. But do remember, you’re always welcome to do more if this count doesn’t give you the needed burn. 

Note – This exercise would shape your obliques to give you an overall amazing core.

Plank

Direction: 

1. For this exercise, get on all fours with the blade of your hand (side of your wrist to elbow) flat on the ground and your toes in contact with the floor. However, make sure you have a shoulder wide distance between your legs. But more importantly, ensure that your back is flat and parallel to the ground.

2. You have already gotten into a plank position. Now, just hold this position for the next 30 secs – this is for starters and you can gradually increase the time as you progress.

3. Repeat the same for another 30 seconds enjoy the burn in your core!

Plank Crunches

Direction: 

1. Although this is an advanced version of the previous exercise, the very first step is the same as above – getting on all fours with the blade of your hand flat on the floor.

2. Now, squeeze your core by pushing your hip up such that you crunch your abs in the plank position.

3. Repeat this for 10-15 reps.

Leg Raise Pulses

Direction: 

1. Lie down flat on your back with your hands besides your body and palms flat on the ground. Also, make sure you keep your legs together.

2. Now, raise your legs to an angle of 45°, neither too high nor too low. Along with your legs, raise your head too such that your shoulder also lifts up a bit. In this position, you should feel the tightness and contraction at your core.

3. Hold this position for 15 to 20 secs.

4. While at it, keep your legs together and once you’re done holding the position for 20 secs, start moving your legs vertically (up & down) as fast as a heart beat pulse.

5. Do at least 40-50 reps until you rest your legs.

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Now that you’ve reached the end of this article, I am sure you might be thinking why ab crunches were not added to the list. However, if that didn’t come to your mind, it is okay – I will tell you the reason. 

Since you need to flex your spine while doing ab crunches, you are highly likely to injure your lower back and neck a lot. Especially for adults with some back niggle, it’s advisable not to include this exercise in your routine. What’s more, this exercise isolates the abs, meaning if you are looking to develop your entire core, crunches won’t solve the purpose.

Note: You should not take breaks in between exercises as this is a high intensity core routine. 

So, what are you waiting for?
Go ahead and work that core to build those abs you’ve desired all your life!

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