Best beginners ab workout

Description of Workout:

This ab workout is designed for beginners to weight training who want to build some muscle and strength in their core. It hits the abs with 4 sets and 2 exercises. The workout can be done twice per week( it very better to be everyday for fast results), and can be added to the beginning or end of your regular routine.

                                   
Workout Notes:


- for more  and fast results for the beginners it is better to use this sets every day. 
- Perform light warm-up before this workout.

- Strict technique on all exercises.

 Floor Crunch (legs on bench)

Exercise Instructions:

Setup the floor crunch by laying a mat down on the floor and getting a flat bench and positioning it at the end of the mat to form a T shape. Lay down on the mat and put your legs up on the bench. Your calves should be resting on the top of the bench and your legs should be bent at right angles. Touch the side of your head with your fingertips (do not put your arms behind your neck!). Lift your shoulder blades slightly off the mat to start the exercise, then crunch your abs bringing your elbows in towards your waist. Pause for 1 second at the top, and slowly lower back down to the start 

Chair Leg Raise Video & Instructions

Chair Leg Raise video exercise guide. On this page you'll learn how to do a chair leg raise using the correct technique. Below you'll find the chair leg raise video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

Exercise Instructions:

The Roman Chair leg raise hits your lower abs. Setup for the exercise by positioning yourself in the Roman chair. Your forearms should be along the horizontal pads, hands gripping the handles, and back against the back pad. Take your feet off the supports so they're hanging. This is the start position of the exercise. Keeping your legs straight, feet and knees together, raise your legs up as far as possible. Pause for a count of 1 or more, then lower back to the starting position. Repeat for desired reps.

    

Tips:

The longer you hold your legs up on each rep the harder the abs work. Increase the hold to make the exercise harder.