Easy ab exercises for beginners.



This is an in-depth guide to all easy ab exercises and we have also given them a rating out of 10 for how effective we think they are. Like all muscle groups the six pack muscles (rectus abdominis and outer obliques) need to be exercised with sets of low repetitions to build muscle size and strength.

Therefore, once you are comfortable with the basic exercises it is advisable to move on to the intermediate and then advanced ab exercises rather than build up to very high reps with these.

Also remember that ab exercises build stomach muscle size and strength but do not burn the belly fat surrounding the muscle. To burn the tummy fat and get the most from your six pack training you need create a calorie deficit by including some type of cardio (We advise our fat burning circuit training) as well as some form of muscle building and follow the right diet.

With this in mind we have designed easy, intermediate and advanced fat burning circuits and easy, intermediate and advanced weight training as well as a complete guide to the right diet for ripped abs.

If you choose the right one of our fat burning circuits and weight training workouts for your present fitness level and follow our diet advise. You will have a complete program for ripped abs.

Crunch

Lie on the floor with your feet close to your buttocks. Fold your arms across your chest and begin to contract (or squeeze your abs) as you slowly curl your upper body towards your knees rounding your back as you move. Pause at the top for a second before slowly returning to the starting position making sure that you keep your head and shoulders of the floor so that your abs do not relax.

Muscles worked – the upper abs

Comments – One of the most popular easy ab exercises that soon lead to very high reps. However, a positive is it possible to really feel the stomach muscles work

Rating – 4 out of 10

Crunch twists

Lie in the same starting position as the crunch but with your left hand behind your neck and your right one flat on the floor for support. Lift your upper body up while twisting your torso so that your left elbow moves towards your right knee. Remember to breathe out and contract the stomach muscles. Pause at the top and then breathe out as you slowly return to the starting position. Do one set this way and then change to twisting to the other side.

Muscles worked – upper abs and oblique’s

Comments – Again a very basic exercise that lets you feel the muscles being worked.

Rating – 4 out of 10


Reverse crunch

Lie on the floor with both hands by your sides and bend your legs at the knees so that your feet are as close to your buttocks as possible. Breathe out and tense the lower abs as you slowly curl your legs, buttocks and lower back off the floor until your toes are pointing towards the ceiling. Pause and then slowly return to the starting position.

Muscles worked – lower abs

Comments – provides a very good contraction of lower abs and is one of the best easy ab exercises.

Rating – 6 out of 10

Hanging leg tucks

Hang from a pull up bar with your legs straight and feet together. From there breathe out and tense the stomach muscles as you lift your knees up to waist height. Hold for a second and then breathe out as you slowly lower back down to the starting position.

Muscles worked – lower abs

Comments – One of the best easy exercises that should be done by all beginners. However, you do need reasonable shoulder and arm strength to hold on to the bar during the exercise unless you purchase straps to hold your weight.

Rating 6 out of 10

Seated leg tucks

Sit across the edge of a bench or step block. Lift your legs slightly and lean back to a 45 degree angle. From there breathe out and tense the stomach muscles as you move your torso forward and lift your knees towards your chest both at the same time. Pause at the top and then breathe out as you slowly return to the starting position.

Muscles worked – lower stomach.

Comments – a good easy ab exercise that feels very comfortable.

Rating 5 out of 10

Seated side twists

Sit at the end of a bench and place any kind of pole such as a broom handle across your shoulder blades. Keep looking forward as you slowly rotate your upper body and shoulders as far as you can clockwise and then anti clockwise.

Muscles worked – The oblique’s

Comments – A very light and comfortable exercise that is good to do at the end of your ab workout for as many reps as you feel like.

Rating – 4 out of 10

Leg raises

Lie on the floor with your back flat, your legs slightly bent and your feet 6 inches of the floor. Now breathe out as you lift your legs up 90 degrees and then breathe out as you slowly lower your legs back down to the starting position. Remember to keep your feet of the floor at all times to keep the muscles tense.

Muscles worked – Lower abs

Comments – It can be a good easy ab exercise but it can cause lower back pain for some people so do not do this exercise if you have had lower back problems or if it hurts in that area.

Rating 4 out of 10

The plank

Lie down facing the floor with your arms bent to 90 degrees. Try to pull your lower stomach in towards your spine and lift up of the floor so that only your forearms and toes are supporting your weight. Hold this position for as long as possible trying for at least 30 to 60 seconds.

Muscles worked - most core muscles

Comments - One of the best easy abs exercises that you can do and I highly recommend you include it in your program.

Rating 6 out of 10

The side plank

Similar to the plank but this time you lie on your side. Again try to pull the lower abs in as you lift up of the floor and hold for 30 to 60 seconds.

Muscles worked – The oblique’s

Comments – It can be a bit tricky to hold the position when you are new to this exercise but it is soon mastered and as with the plank this is one of the best easy ab exercises and you should include it in your training.

Rating 6 out of 10

Half sit

Lie with your feet flat on the floor and your knees bent. Place your hands on your thighs and tense your stomach muscles and breathe out as you curl your torso up sliding your hands up your thighs until your fingers touch your knees. Pause at the top and then breathe in as you slowly return to the starting position.

Muscles worked – upper abs

Comments – One of the best easy ab exercises

Rating 6 out of 10

Sit up

Lie on the floor with your knees bent and your feet secured under something stable. Fold your hands across your chest, tense your muscles and breathe out as you lift your torso up only as far as you can while keeping the tension on the ab muscles. Breathe out as you return to the starting position which should be with your shoulders 6 inches of the floor so the stomach muscles remain contracted.

Muscles worked upper and middle abs

Comments – Not one of the best easy ab exercises because the hip flexors do a lot of the work and this exercise can also cause lower back pain in some people.

Rating 4 out of ten

Standing side bends

Instructions:

Stand up straight and pull your stomach in. Lean from left to right whilst ensuring that you keep your legs straight and your arms at your sides. Keep your upper body in a forward-facing position and simply tilt your body left and right, ensuring that you do not rotate your hips.

The difficulty of this exercise can also be increased by using dumbbells whilst leaning. However, only do so once you are comfortable with the standard exercise and feel that you are ready to progress.

Comments: An easy and comfortable easy ab exercise that can be incorporated as a starting point into any basic abs training routine.

Muscles worked: Oblique’s.

Rating: 3 out of 10

Exercise Ball Crunch

Instructions:

Position the exercise ball under the lower back area and lie on the ball. Place your arms across your chest contract your abs and breathe out as you curl your torso up as far as possible. Pause at the top and then breathe in as you lower back down to the starting position.

Comments: It can be a little tricky to master the exercise ball at first, but this is a skill that will quickly develop with practice. One of the best easy ab exercises and you should include in your routine as it is better than the standard crunch, however the equipment (i.e.; medicine ball) is of course required in order to be able to carry out this particular exercise.

Rating 5 out of 10

Bicycle

Instructions:

Lie in the same starting position as the crunch twists but this time; lift your feet about a foot or so off the floor and straight out. Bring your shoulders off the floor whilst being careful not to strain your neck. Place your hands behind your head and lift your upper body upwards whilst twisting your torso so that your left elbow moves towards your right knee.

Remember to breathe out and contract the stomach muscles. Pause at the top, and then breathe in as you slowly return to the starting position. You should do one set this way and then switch to carrying out this exercise so that you are twisting to the other side.

Muscles worked: Upper abs and oblique’s.

Comments: A good easy exercise that is easy to master.

Rating 4 out of 10

Vertical Leg Crunch

Instructions:

Lie on the floor and extend your legs upwards with your knees crossed. Place your hands across your chest breathe out and curl your torso forwards. Pause at the top and then breathe in as you slowly return to the starting position.

Muscles worked: Upper abs and oblique’s.

Comments: A good easy ab exercise that allows you to feel the contraction of your abs.

Rating: 4 out of 10

Captains chair leg tuck

Instructions:

Hold on to the side rests and breathe out as you curl your knees up as high as possible. Pause for a second at the top, and then breathe in as you return to the starting position.

Muscles worked: Upper abs

Comments: Ensure that you keep your back against the back rest and that you lift your knees up in a controlled manner without swinging or jerking. When done correctly this is one of the best easy ab exercises, however because you do not need to hold on to the bar as you do with the hanging leg tuck it will not develop the grip and shoulder strength needed for the complete hanging leg raise and therefore anyone who plans to move on to the advanced ab exercises should do the hanging leg tuck instead.

Rating: 6 out of 10

Captains chair leg raise

Instructions:

The technique fir this exercise is exactly the same as the Captains leg tuck except that you know need to keep your legs straight instead of bending the knees.

Muscles worked: Upper abs

Comments: Ensure that you keep your back against the back rest and that you lift your knees up in a controlled manner without swinging or jerking. As with the Captains leg tuck this is one of the best easy ab exercises but you will not develop grip and shoulder strength and therefore do the hanging leg raise instead if you want to master the advanced ab exercises.

Rating: 6 out of 10

If these exercises are not intense enough for you have a look at our advanced exercises for the toughest ones on the planet or alternatively try the different ab exercises.

Why not try our worlds hardest sit up challenge?

Try these simple but effective stability ball ab exercises to add a new dimension to your six pack quest.

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