Best Beginner Abs Workouts To Get Lean And Burn Fat

The Bicycle Crunch is an advanced ab exercise that targets your core while keeping your upper body lifted. Instead of lowering your torso, you maintain the position and move your legs in a cycling motion for better muscle engagement.

How to do it

1. Lie on your back with your hands behind your head and knees bent at 90 degrees.
2. Lift your feet off the ground to start.
3. Extend one leg straight while keeping the other knee bent toward your chest.
4. Return the leg to your chest and touch your opposite elbow to that knee while twisting your torso.
5. Switch legs and repeat, lowering your head and shoulders to the ground between reps.

The Balance Trainer Crunch is a challenging twist on the basic crunch that strengthens your abdominal muscles. Using a Balance Trainer adds instability, which helps engage your core more effectively.

How to do it

1. Sit on the edge of the Balance Trainer dome side up, with knees bent and feet flat on the floor.
2. Lie back onto the Balance Trainer so your back is extended.
3. Cross your arms over your chest.
4. Engage your core and lift your torso towards your knees, keeping your head aligned with your body.
5. Slowly return to the starting position while maintaining tension in your abdomen.

Cable Crunch is an exercise that strengthens your core using a cable machine instead of just your body weight. You perform it while kneeling, allowing for greater control over the resistance and direction of the movement.

How to do it

1. Set the cable pulley to the highest position and attach a rope.
2. Kneel upright and hold the rope ends, placing the base on the back of your neck.
3. Bend forward at the hips until your torso is parallel to the floor, then curl your ribs towards your hips.
4. Return to the starting position.

Crunches are a simple exercise that strengthens your abdominal muscles. Unlike sit-ups, you only lift your shoulder blades off the ground. This makes crunches perfect for beginners wanting to improve their core strength.

How to do it

1. Lie on your back with knees bent and feet flat on the floor.
2. Place hands behind your head and keep your lower back on the ground.
3. Curl your shoulders off the floor by tightening your abdomen, keeping your chin tucked.
4. Lower your shoulders back to the ground while holding tension in your abs.

The Decline Reverse Crunch is a core exercise that strengthens your lower abs using a decline bench. The angled position makes this exercise more challenging than a regular Reverse Crunch, perfect for enhancing your abdominal strength.

How to do it

1. Lie on your back on a decline bench, holding the top for support.
2. Tilt your hips up so your lower back is flat against the bench.
3. Keep your lower back still by engaging your abs as you bend your knees at a 90-degree angle.
4. Raise your legs until they are vertical to the floor.
5. Crunch your pelvis towards your ribcage to lift your lower back off the bench.
6. Lower your legs back down to the starting position.

The Exercise Ball Crunch is a challenging version of the standard Crunch that includes a medicine ball for added weight. It's perfect for beginners who want to strengthen their core muscles while using a stability ball.

How to do it

1. Sit on the Exercise Ball with your knees bent and feet flat on the floor.
2. Lean back onto the ball, keeping your back straight.
3. Cross your arms over your chest or place your hands behind your head.
4. Engage your core and curl your upper body towards your knees.
5. Lower back down slowly, keeping your core tight throughout the movement.

Flutter Kicks are a core exercise performed while lying on a bench. They help strengthen your abs and improve leg mobility by allowing greater movement under your legs.

How to do it

1. Lie on your back on a bench with your legs hanging off the end.
2. Make sure your mid thigh is resting on the back edge of the bench.
3. Hold onto the bench for stability.
4. Raise one leg while keeping it straight.
5. Lower that leg back to the starting position, maintaining tension in your hamstring and glute.
6. Repeat with the other leg.

The Jackknife Sit-Up is a core exercise that combines a Sit-Up and Leg Pull-In. It helps strengthen your abdominal muscles by raising your torso and legs together, making it a more challenging workout for your core.

How to do it

1. Lie on your back with your legs straight and arms extended overhead.
2. Engage your core and lift your legs and upper body off the ground, bringing your ribcage towards your belly button.
3. Keep your legs at a 45-degree angle as your arms move parallel to them.
4. Slowly return to the starting position while maintaining control.

The Leg Raise is a beginner-friendly exercise that strengthens your core. You lie on your back and lift your legs up while controlling their descent for better results.

How to do it

1. Lie on your back with your legs straight and arms at your sides, palms down.
2. Tilt your hips slightly so your lower back touches the floor.
3. Tighten your abs to keep your lower back down while breathing in.
4. Bend your ankles at 90 degrees and lift your legs up to a vertical position.
5. Slowly lower your legs back to the starting position.

The Oblique Crunch is a core exercise that targets the muscles on the sides of your abdomen. By reaching across your body, you isolate your obliques for a more effective workout.

How to do it

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your left hand behind your head and extend your right arm on the floor.
3. Lift your left elbow and shoulder toward your right knee, bringing your right knee in as you crunch.
4. Return to the starting position and repeat for the recommended reps.
5. Switch sides and repeat the exercise with the right arm.

Planks are a simple core exercise where you hold a position to strengthen your core muscles. You keep your body straight and engage your core for a set amount of time, making it great for building stability in everyday activities.

How to do it

1. Lie face down on the floor with your elbows bent under your shoulders.
2. Keep your forearms parallel and your palms facing down.
3. Tuck your toes under to lift your hips and knees off the ground.
4. Engage your core to keep your body straight from head to heels.
5. Hold this position for a specified time.

The Reverse Crunch is an exercise that targets your lower abs by lifting your legs and pelvis towards your chest. Unlike traditional crunches, this move focuses on raising your lower body instead of your upper body.

How to do it

1. Lie on your back with your legs extended and arms at your sides.
2. Tighten your core by breathing into your stomach and squeezing your abs.
3. Pull your knees towards your chest, keeping your shins level with the ground.
4. Lift your pelvis off the floor by bringing it towards your ribcage.
5. Lower your legs back to the starting position slowly.

The Russian Twist is a core exercise that helps strengthen your obliques, which are the muscles on the sides of your abdomen. You sit with your feet lifted, engage your core, and twist your torso from side to side to work these muscles effectively.

How to do it

1. Sit on the floor with your knees bent and feet elevated above the ground.
2. Hold a weight or clasp your hands together in front of your chest.
3. Tilt your torso back so it forms a 45-degree angle with the floor.
4. Twist your torso to the right, bringing your hands or the weight toward the floor beside you.
5. Return to the center and twist to the left, again reaching toward the floor.
6. Keep your movements slow and controlled.

Scissor Kicks are a core exercise that strengthens your abdominal muscles by alternating the elevation of your legs. While lying on your back, you'll lift your legs up and down, engaging your core for stability throughout the movement.

How to do it

1. Lie on your back with your legs straight and arms at your sides, palms facing down.
2. Engage your core by tightening your stomach muscles to keep your lower back pressed against the ground.
3. Lift your right leg a few inches off the ground and raise your left leg to a 45-degree angle.
4. Lower your left leg and raise your right leg to 45 degrees, alternating between legs.
5. Continue alternating legs for the specified number of repetitions or time.

The Side Bridge is a core exercise that focuses on your obliques. It helps improve core strength and balance between your sides by isolating each side of your body.

How to do it

1. Lie on your right side with your legs straight and stacked on top of each other.
2. Bend your right elbow to 90 degrees and place it under your shoulder. Rest your left arm along your side.
3. Tighten your core and keep your back straight.
4. Lift your hips off the ground until your body forms a straight line from your heels to your shoulders.
5. Switch sides and repeat the exercise.