Abs Beginner Workout

We recommend that you train with full body workout, but obviously since you are reading this, you need to concentrate on your abs. This program will produce quick gains on building abs fast.

You have 2 choices for beginner abs workout - With Free Weights or Using Machines:

(Note that illustrations/instructions on these exercises is also provided on later sections)

1. With Free Weights

Dumbbell Trunk Twist
Curl-up With Weight Plate
Oblique Trunk Rotation with Plate
Hip Raise with Ankle Weights
Dumbbell Side Bend

2. With Machines

Cable Crunch
Cable Side Crunch
Cable Curl Up
Lying Crossover cable crunch
Cable Side Bend

Instructions:

1. Do the complete exercise routine 3 days a week. Wait at least 48 hours between sessions to allow enough recovery time for best development.

2. To warm up, do some aerobics (at least 5 minutes) and then perform one set of 6 reps with a light to moderate load. This minimizes the chance of muscle strain.

3. After warmup, find a starting load that is difficult to lift 8 times. This may take some experimenting on your first day. Once you have identified that load, you will use that load until you can do it for 12 reps easily.

Remember to perform the concentric or lifting phase of each exercise as quickly as possible, while performing the eccentric or lowering phase much more slowly.

4. After a few sessions, and you find that you can lift the load easily up to 12 reps, that is the time to add on more weight. Add at least 5 lbs. from your starting heavy load, and do 8 reps again.

5. Continue on adding more reps for each session until you can do 12 sessions easily while doing each exercise with proper form. Then add again more weight on next session and drop down to 8 reps. Continue doing this until you have completed 12 weeks of the program.

If you need to focus more on the abs, you may move on to intermediate level.