This Beginner Ab Workout Goes Back to Basics For a Stronger Core

Image Source: POPSUGAR Photography / Chaunté Vaughn

No matter who I’m working with or the style of workout we do, a huge component of my training philosophy focuses on the core. The core is the foundation of movement, and without a strong and stable core, you’re more susceptible to injury and you won’t perform your daily activities or physical pursuits at an optimal level.

There are plenty of ways you can strengthen your core, but one of the easiest, in my opinion, is to add core-strengthening exercises into your workout routine. There are a lot of moves to choose from, so to save you some time, I’ve created a bodyweight ab workout that incorporates a few of my favorite beginner core exercises.

This beginner ab workout is great for those just starting out, but I recommend all levels try it; even people who are more advanced can benefit from going back to basics when it comes to core work, since slowing down and focusing on smaller movements can help you better connect with and activate the right muscles vs. just powering through and getting it done.

Beginner Ab Workout

Directions: You don’t need to warm up before this beginner ab workout; in fact, you can use this workout as a core warmup before workouts like strength training and running. Because everyone’s fitness level is different, I’ve provided a suggested time range for how long you should perform each exercise.

Beginners and those less conditioned should do each move for a shorter period of time and more advanced people should do each move for a longer period of time. Try to take no more than 30 seconds of rest in between each exercise, but always listen to your body. Beginners, try to complete one to two rounds of the entire ab circuit. More advanced exercisers, try to do three to four rounds.

Side bridge: hold for 10 to 30 seconds on each side
Kneeling high plank: hold for 10 to 30 seconds
Hip raise: perform for 10 to 30 seconds
Oblique crunch: perform for 10 to 30 seconds on each side
Superman: hold for 10 to 30 seconds
Bear hold: hold for 10 to 30 seconds

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Hip Raise

Image Source: POPSUGAR Photography / Chaunté Vaughn

Lie face-up on the floor with your legs extended toward the ceiling and palms flat on the floor on either side of your hips. Your whole back should be pressing into the mat.
With control, lift your hips a few inches off the mat. Think about lifting straight up to the ceiling, and avoid bringing your thighs closer to your face. Lower your body back down with control.
Repeat for 10 to 30 seconds, then rest for a maximum of 30 seconds.

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