Most of us do desire a flat and toned tummy. Well, is that achievable? Of course it is! However, it is important to know that to get a flat tummy it is not about doing hundreds of crunches every single day. Instead, it is a combination of regular total body workout which include strength and cardio training to really burn the excess fat off.
Also, you have to watch over your diet because when you eat, matters and and it will show. Of course, combine it with regular core workout to strengthen your core and to tighten the mid-section.
So beginners, I’ve designed this 5 minute beginner ab workout just for you, to start strengthening your core and also to gain a flatter tummy. Take it at your own pace. As you progress, you can choose a harder variation, increase the time and increase the repetitions. For this beginner ab workout you don’t need any kind of equipment, just your mat if you have one.
5-Minute Beginner Ab Workout
For best results do this workout 3 times weekly on alternate days. Each workout will last for 40 seconds with 20 seconds of rest. Try to do as many repetitions as you can without sacrificing proper form. So let’s start with the first beginner ab workout which is basic crunches:
1. Basic Crunches
Lie down flat on your back and place your heels close to your butt. As you crunch up, aim to leave your shoulders off the mat and to relax your neck. Do not lift your tailbone off the floor to avoid lower back pain. This beginner ab workout will work on your upper abs.
2. Toe Dip
Lie down flat on your back, lift your legs up at 90-degrees, keep your knees bent and place your arms by your side. Bring your both feet down to the floor, touch it and then lift it back up. Lift your tailbone off slightly too. If you suffer from lower back pain, then avoid lifting your tailbone off the floor. With these slow movements you should really feel your lower abs working.
As you progress, you can extend your legs further and keep them straight. In this case, bring both feet only as low as you can without arching your lower back.
3. Alternating Toe Touches
Lie down flat on your back, place your both legs flat on the floor and straight your arms up. Crunch up by lifting one leg and trying to touch it with the opposite hand. Return to the starting position and lift the other leg with the opposite hand. Twist slightly to work on the side of your abs as well.
If you can’t touch your feet, it’s OK. Just try to reach as far as you can, and as you keep progressing, you will be able to reach.
4. Russian Twist
Sit down on your tailbone, place your both feet onto the floor and lean your body back slightly. Keep your both hands together and just twist side to side. Twist and really engage the side of your abs. Tighten your core and maintain your upper body at a 45-degree angle.
As you progress, aim to lift both feet off the floor while performing the Russian Twists. Also you can hold a dumbbell or a kettlebell in your hands like in the picture below.
Support your body only in the forearms and toes. Maintain a straight line, do not arch the lower back or lift the butt too high up. Hold this position for 40 seconds to complete the first set of the beginner ab workout. Plank is going to work on your entire core and to really work on your lower back as well.
If you can’t hold a full plank, then start on your knees. You know, everybody needs a starting point, some of you can only do 10 seconds of plank. That is fine! Whatever your starting point is, keep going and you will be able to do even 1 minute of plank. You just need to do it at your pace and to progress in time.
So that was 5 minutes of beginner ab workout to strengthen and tone the mid section. If you are an absolute beginner, start with one set. As you progress, increase to 2 sets, and eventually aim for 3-4 sets. You can also choose a harder variation, increase the workout time and decrease the rest time.
Do this beginner ab workout, do your total body workout and eat a well balanced diet and in 4 weeks you will see and feel the difference on your belly. Share it with your friends if you enjoyed it! Stay fit!