If you have been looking for a mens beginner ab workout, you have come to the right place. I am going to tell you a secret. You can make almost any exercise a beginner’s exercise, just with lighter intensity.
What sets an expert away from a beginner is the intensity in which they perform a workout in this case. Obviously there is more to it than that. But in this article, I am going to cover 6 ab workouts that will help you grow into an expert in now time.
Before we get started, if you want access to these ab exercises in an app, go ahead and download All Workouts: Personal Trainer (iOS | Google Play). Abs are just the start. Choose from one of our FREE workout plans, or create your own custom workout plan. Use our built in HIIT workouts to accelerate your progress.
Six pack ab formula
You have probably heard the saying “abs are made in the kitchen” before, right? But what does that even mean? I have never actually been told exactly what that meant. But once I figured it out for myself, everything changed.
One of the first places that your body starts gaining fat as you become overweight, is your belly. This also means that this is the last place you will lose fat. That is unfortunately just the way it works.
So, if we want to get abs, we have to lose the fat that surrounds the stomach area. No mens beginner ab workout is complete without proper dieting.
Lucky for us, we don’t have to worry about eating boiled chicken and drinking gross shakes.
The key to getting abs is counting calories and eating at a caloric deficit. I know, the thought of counting calories annoys you beyond belief. I used to be the same way. That is until I started doing it and it became very easy. And of course my results skyrocketed.
The best thing that you can do for yourself is learn how to calculate your maintenance calories. From there, you will learn how to eat at a caloric deficit. To make this incredibly easy, download an app like MyFitnessPal.
The app has pretty much every food under the sun in its database. All you have to do is scan the label and indicate how much you ate.
So what is the formula to six pack abs? Eating at a caloric deficit, working out, and continue doing this until you have a six pack. Pretty simple, right?
Let’s get into the mens beginner ab workout and what exercises we should be doing.
Arms High Partial Situp (3 Sets, 10-20 Reps Each)
This is one of the most basic ab workouts around, but it will definitely blast your abs!
The goal here is to keep your abs and core engaged the whole time. When you come back down to the ground, make sure that you are still squeezing your abs.
Medicine Ball Russian Twist (3 Sets, 10-20 Reps Each)
If you don’t have a medicine ball, don’t worry. You can do this exercise with a dumbbell, a water jug, or just about anything else that has a little bit of weight to it. If you insist on a medicine ball, I recommend this one from Amazon.
Don’t let the medicine ball distract you from how powerful this exercise is. Keep your core squeezed tightly the whole time.
Plank (3 Sets, Hold for 30 Seconds Each Set)
Planks are tough. They might not look very difficult, but once you do one for 30 seconds, you will be singing a different tune.
The plank shown in the video is a little bit more advanced version of a plank with your arms straight out. The easier version is similar, but just with your elbows down. If you are more comfortable with it, go with the elbows down version.
The whole point here is to squeeze your core the whole time you are doing the plank. There is a reason that the fitness industry swears by planks.
Side Plank (3 Sets, Hold for 30 Seconds Each Set)
The side plank is like the little brother of the plank. Feisty and intense. Have you ever seen those guys that look like they have abs on their sides? This is what the side plank will work out.
Do you notice how in the side plank video, I have my elbow down? That is because if I had my arms straight, it would be extremely difficult. Be sure to get to know your body a little bit here and don’t overdo it.
Flutter Kicks (3 Sets, 10-20 Reps Each)
Flutter kicks are one of my favorite ab exercises. In fact, it was the first ab exercise that I learned outside of a standard crunch. I was blown away by how intense it was. Of course I had to add it to my best mens beginner ab workout.
Flutter kicks use the weight of your legs to pull on your ab muscles. It is up to you to use your ab muscles to pull your legs back up while alternating. Almost like a bicep curl, but for your abs.
Be sure to keep your hands by your sides here. And extend them down beside your glutes. This will ensure that you stay on balance.
Swiss Ball Crunch (3 Sets, 10-20 Reps Each)
The swiss ball crunch is so effective because it uses the curvature of the swiss ball to extend the crunch beyond the range of a normal crunch.
Even though a swiss ball would be great to have, you can even do this on the edge of a couch or bed. I am sure you can get creative and find out another way to do this besides having a swiss ball.
If you do end up wanting a swiss ball, I recommend this one from Amazon.
Main Point: Mens beginner ab workout
By this point, you know that there are 3 components to getting the best mens beginner ab workout in. It’s not just the workout portion. You have to combine the ab workouts with a caloric deficit over time, and that is what will get you to where you are going.
If you want to step up and get 6 pack abs, it will certainly happen for you. That is if you follow the formula outlined in this article. Remember, There are no shortcuts to getting a 6 pack. You are either going to stick it out, or give up.
I know the hard way how annoying it can be that your abs don’t show up in a short amount of time. But I can attest that once they do show up, it is that much sweeter to see them.
I want you to know that everybody has abs. Whether they show up or not is up to you. Most abs are hidden behind a wall of fat. It is up to you to reveal them to yourself and the world.