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- This Beginner Ab Workout Goes Back to Basics For a Stronger Core
This Beginner Ab Workout Goes Back to Basics For a Stronger Core
POPSUGAR Photography / Chaunté Vaughn / Drakula & Co.
No matter who I’m working with or the style of workout 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 plenty of ways you can strengthen your core, but one of the easiest, in my opinion, is to add core-strengthening exercises into your workout routine. There are a lot of moves to choose from, so to save you some time, I’ve created a bodyweight ab workout that incorporates a few of my favorite beginner core exercises.
This beginner ab workout is great for those just starting out, but I recommend all levels try it; even people who are more advanced can benefit from going back to basics when it comes to core work, since slowing down and focusing on smaller movements can help you better connect with and activate the right muscles vs. just powering through and getting it done.
Beginner Ab Workout
Directions: You don’t need to warm up before this beginner ab 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.
Beginners and those less conditioned should do each move for a shorter period of time and more advanced people should do 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. Beginners, try to complete one to two rounds of the entire ab circuit. More advanced exercisers, try to do three to four rounds.
- Side bridge: hold for 10 to 30 seconds on each side
- Kneeling 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
POPSUGAR Photography / Chaunté Vaughn
Side Bridge
- Lie on your right side with your knees bent at a 90-degree angle and your elbow underneath your shoulder.
- Push your hips up and forward, lifting your thighs off the ground. Rest your right hand on top of your right hip.
- Be sure to keep your knees, hips, and shoulders aligned. If you experience discomfort in your shoulder, place your left hand over your right shoulder with your fingers spread apart, and pull your left elbow down across your chest.
- Hold for 10 to 30 seconds on each side, then rest for a maximum of 30 seconds.
POPSUGAR Photography / Chaunté Vaughn
Kneeling High Plank
- Start resting on all fours with your hands under your shoulders, knees under your hips, and toes tucked.
- Walk your hands forward about six inches and shift your body forward so your shoulders are directly over your wrists. Press your hips forward so your body is making a straight line from shoulders to knees.
- Engage your core and tuck your pelvis slightly to make sure you’re working your abs. Keep your neck long, gazing at the floor about a foot in front of you.
- Hold for 10 to 30 seconds, then rest for a maximum of 30 seconds.
POPSUGAR Photography / Chaunté Vaughn
Hip Raise
- Lie face-up on the floor with your legs extended toward the ceiling and palms flat on the floor on either side of your hips. Your whole back should be pressing into the mat.
- With control, lift your hips a few inches off the mat. Think about lifting straight up to the ceiling, and avoid bringing your thighs closer to your face. Lower your body back down with control.
- Repeat for 10 to 30 seconds, then rest for a maximum of 30 seconds.
POPSUGAR Photography / Chaunté Vaughn
Oblique Crunch
- Start lying face-up on a mat with your knees bent and your feet flat on the floor. Your heels should be about a foot away from your glutes.
- From this position, lower both legs to the right side of your body. Your right leg should be touching the ground, and your left leg should be stacked on top of the right. Your upper back and shoulders should be flat on the mat.
- With your hands behind your head or crossed in front of your chest, engage your core to slowly lift your shoulders and back off the ground, performing a crunch. Keep your neck long.
- With control, lower your upper body back to the floor.
- Repeat for 10 to 30 seconds on each side, then rest for a maximum of 30 seconds.
POPSUGAR Photography / Chaunté Vaughn
Superman
- Lie face down on the floor with your arms and legs extended.
- Keeping your arms and legs straight and your neck long (gazing at the floor), simultaneously lift your arms and legs up so they’re hovering several inches off the floor.
- Think about keeping your body as long as possible – stretching from fingers to toes – versus crunching to get your hands and feet as high as you can.
- Hold for 10 to 30 seconds, then rest for a maximum of 30 seconds.
POPSUGAR Photography / Chaunté Vaughn
Bear Hold
- Start on all fours with your hands directly underneath your shoulders, your knees directly underneath your hips, and your toes tucked. Find a neutral spine and long neck.
- With control, engage your core and lift your knees one or two inches off the ground. Try to keep your back flat.
- Hold for 10 to 30 seconds, then rest for a maximum of 30 seconds. Repeat the entire ab circuit one to three more times.