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SUBMIT a WORKOUT ◄ Do you have a abs workout plan to share?.. take a few minutes to submit it!
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Abs Workout Summary
Difficulty Level: Beginner
Target / Goal: To get started with ab training
Recommended Days per Week: 3
Date Submitted: February 2, 2009
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Workout Submitted By
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KARENXOXO
fitFLEX workouts: 1
Age: 32
Gender: Female
Experience: 8 years
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Workout Description
This abs workout plan is designed for the beginner in mind, introducing them to abdominal work while at the same time
getting results! This plan trains all three key areas of the abdominals such as lower, upper and sides (obliques). There are three exercises, done at
3 sets each with 15 repetitions each. Perform each rep slowly and try to squeeze and hold at the top of each movement for 1-3 seconds
depending on your level. Rest aprox. 60 seconds between each set and be sure to stretch your abs following this workout. To increase
the difficulty move up to 5 sets per exercise, lower the rest period between sets or increase the total repetitions. Best of luck!
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| Exercise |
Sets |
Reps |
| Crunches |
3 |
15 |
| Description: Lie down flat on your back with your knees slightly bent and feet flat on the floor. Now, place your hands either on your chest, on the sides of your head but do
not place them behind the head to help you curl up. Then, crunch, or roll your torso up towards your knees, be sure not to simply curl your neck forward. Feel a squeeze in your abdominals, exhale and then slowly return back to the starting
position. |
| Lying Leg Tucks |
3 |
15 |
| Description: Once again, lie flat on your back with your hands flat on the floor beside your hips, palms facing down. Knees together and bent at the knees with feet flat on the
floor. Now, slowly, in a controlled movement, bring your knees up to your chest raising your feet from the floor. At the top of the movement, sqeeze and exhale - then bring your feet back to the floor keeping the knees slight bent and together. |
| Seated Twists |
3 |
15 each side |
| Description: You will require a broom stick or something similar in this exercise. Sit on a chair or bench. Place the broom stick behind your neck and arms on top of it. Now in a slow
and controlled fasion, turn your torso, from the waist, keeping the hips and head forward, side to side. Feel a squeeze and return to the other side. Perform a total of 30 turns, 15 per side per set. |
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fitFLEX Workouts - Abs Home Beginner Exercise Workout
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