An Abdominal Workout for Beginners
An abdominal workout is an important part of any fitness routine. They strengthen and tone the abdominal muscles, sometimes referred to as the core, and they make the body lean and physically attractive.
In addition to the abdominal exercises here, a proper diet is required to obtain the best abs possible. For the best results, the abdominal workout should be done 3-5 times weekly with repetitions increased as the body adjusts to the current count.
As with any fitness program, consult a professional before starting and always do warm-up exercises before starting to lessen the chance of injury.
This abdominal workout is designed for beginners and is a good lower abdominal workout.
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Abdominal Workout Exercise 1 : Pelvic Tilt
Lie on your back, use a towel or mat for cushioning. Bend the knees and keep feet flat on the floor approximately hip width apart.
Relax the head and neck muscles with your hands by your side. Contract the abdominal muscles pulling the belly button in towards the spine, while doing this lift your pelvis off the floor and hold for three seconds.
Slowly return to the starting position. Repeat ten to fifteen times.
Note that the key to the pelvic tilt is to hold the abdominal muscles tight while lifting the pelvic off the ground. The movement should be a slow, deliberate movement.
Abdominal Workout Exercise 2 : Knee Raises
Starting again from the lying down position with your knees bent and your feet flat on the floor, keep the back pressed into the floor.
Relax the head and the neck and put your hands by your side. Using slow movements, concentrate on contracting the abdominal muscles as you bring one knee in as far as it can go, stop at the top and hold the position.
Repeat on the other leg. Once both legs are back at position, you have completed one rep. Try to do 10-20 reps.
Abdominal Workout Exercise 3 :Reverse Crunches
While lying on you back, press your back into the floor. Relax your head and neck and put your hands by your sides with your palms face down. Bend your knees to 90 degrees.
Next, focus on contracting the lower abdominal muscles as you raise your hips upwards towards your ribs, very slowly lifting the tailbone off the floor in a curved motion.
As you complete each rep your legs will wind up reaching towards the ceiling. Lower the hips back to the starting position. This counts as one rep.
The key to the reverse crunch is to make the abdominal muscles do the work and not the legs. Don’t stop and rest at the end of the rep, keep moving to keep the muscle working; however, don’t rock the body or move so fast that momentum takes over and does the work.
This is a good abdominal workout for beginners that will work the abdominal muscles. It should be done at the least three times a week. Pay attention to your body, when the exercise becomes to easy it is time to either increase the reps or move onto an intermediate routine.
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