Build strong core muscles at home with this no equipment, 5-minute beginner ab workout! Target the upper abs, lower abs and obliques. Build foundational core strength to stabilize your body during daily activities.
This is the perfect, quick and effective ab workout for beginners!
Strong core muscles are important for beginners and advanced athletes alike. A weak core requires other muscle groups to overcompensate which can often lead to injury and low back pain.
Add these five ab exercises for beginners onto any strength training workout, or knock it out all on it’s own.
Variations of planks and dead bugs are some of my favorite beginner ab exercises. These can be done without any equipment, and can be scaled up or down depending on your fitness level. You’ll find variations of these exercises in today’s workout!
I recommend adding targeted ab and core workouts to your fitness routine 1-3 times per week for the best results. For a more structured workout program, try following one of my free home workout plans.
This beginner ab workout is great for any fitness level. If you’re rebuilding core strength postpartum, this is a great core workout to add to your Diastasis Recti Repair Program or Postpartum Workout Plan. If you’re pregnant, this is a good option to try in your first or second trimester as long as you’re still comfortable lying on your back. Otherwise, I’d recommend these 8 Pregnancy Core Exercises.
This five-minute ab workout is effective because all five ab exercises use the core to stabilize your body as you move your arms and legs in different directions — from toe taps to dead bug and planks.
AND that’s exactly what the core is designed to do — stabilize your body as you move your arms and legs.
This bodyweight, beginner ab workout is a quick an effective way to build core strength at home.
None, just your bodyweight.
Follow along with the guided Beginner Ab Workout Video on YouTube, led by certified personal trainer Lindsey Bomgren.
Your Workout Looks Like This:
Beginner Abs
Targets: Transverse abdomen (deep core muscles below your rectus abdomen or six pack ab muscles), lower abs and hip flexors.
The closer your knees are to your chest the easier this ab exercise will be; the farther your knees are from your chest, the harder this exercise will be.
Targets: Rectus abdominis (six pack ab muscles), obliques and transverse abs.
The deadbug is a great beginner ab exercise because it’s easy on your neck and back (both the neck and back stay resting on the mat throughout this exercise).
Targets: Obliques, transverse abs, upper abs and lower abs.
Targets: The entire core from head to toe including deep transverse abs, upper abs, lower abs and lower back.
This rolling plank strengthens every core muscle, gives you a stronger low back, and teaches you how to scale from a beginner plank to a forearm plank on your toes.
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