Abs circuit for beginners: Your ultimate guide for intense ab training

intense Abs circuit for beginners

Are you an ab-building newbie and wondering what is the best abs circuit for beginners to achieve that intense ab training level to sculpt your perfect V-abs fast?

If that’s the case, then you have landed at the best place on the planet because this post is all about intense ab circuit training for absolute beginners.

But before we proceed further, let me make a few brief points about abs-building.

1): It’s not only six-pack seekers who should be paying their abs plenty of attention.

In fact, strong abs are an integral part of because a strong core is a foundation upon which so many other things rest – be it a good posture that helps to prevent lower back pain developing from sitting at a desk all day, or the mobility and strength required to excel in sports and other activities.

2): Focusing your training on the abs can often feel like an exercise in frustration i.e very much unlike, for instance, biceps, attaining abs comes down to a combination of diet, training, and overall core strength.

Plus, any core exercise that’s working the musculature of the shoulders, hips, and midsection will ultimately improve your abs; The bottom line is: intense circuit ab training has multifaceted benefits.

That’s why this whole post is dedicated to a perfect ab circuit training for beginners, whether you are a man or woman, that would work superfast to give your desired six-pack look to enable you to proudly flaunt in your friends or foes.

So are you ready to discover those great weighted intense circuit ab workouts to sculpt your dream core? Then, let’s dive in and find how an intense ab training looks like for a beginner like you.

Complete Abs circuit training for beginners

Complete Abs circuit training for beginners

In the following part, I will be going through a complete circuit of the Abs workout. I will start with the upper abs of the abdomen, then give exercises of lower abs. Finally, I will be giving you some core and obliques workouts and complete the ab workout circuit.

Best Full Ab workouts

Below here is a complete Abs circuit training workouts starting from upper workouts, then lower workouts followed by core and obliques workouts and then finally, a final section for full abs training workouts.

1) Upper Abs workouts

Upper Abs workouts for six pack fast

1. Crunch

How to do it?

  1. Start with lying down on your back so your knees are bent properly and your feet firmly fixed and your arms moving across your chest.
  2. Now, lift your body while making use of abs and then lower down.
  3. Finally, your abs are going to fatigue but try your best to hold onto the top position for each rep of the movement for at least two seconds to make them work as much as possible.

Sets and reps:

  • 18 reps
  • 1 set
  • 2-minute rest

2.Tuck and crunch

How to do it?

  1. Start by lying down on your back with your both hands tied to your head and your legs lifted in such a way that your knees are bending at perpendicular to the ground.
  2. Now, lift your torso and stretch your knees towards yourself and your chest. These two movements should be done at the same time.
  3. Finally, by keeping your fingers around your temples and start each rep in a comfortable way without making unnecessary jerking movements with your torso.
  4. Please, don’t allow your feet to touch the ground during each rep.

Sets and reps:

  • 20 reps
  • 1 set 
  • 30 seconds rest

3. Dumbbell crunch

How to do it?

  1. Start by lying on your back and holding on a dumbbell or weight plates throughout you chest on both of your hands.
  2. Finally, lift your torso, and then lower it down while keeping a smooth stretching in your upper abs.
  3. Lie on your back, holding a dumbbell or weight plate across your chest in both hands. 

Sets and reps:

  • 12 reps
  • 1 set
  • 20 seconds rest

4.  Sit-Up

How to do it?

  1. Start by lying down flat on your back on the ground such that your knees are bent and your legs are put under a heavy object like a furniture or a bench.
  2. Now, get your hands on your chest.
  3. Next, by flexing your core muscles, lift your torso up such that you are almost in a sitting like position.
  4. Finally, while your abs are tensed and stretched, bring down your body to the starting position while making sure you have full control of your body while you are doing all this. Resist the urge to push back and forth.

5. Toe-Toucher

How to do it?

  1. Start by lying down on the ground such that your legs are touching and stretched in front of you and your hands are just lurking by your sides.
  2. Now, raise your legs as high as possible and in the meantime bringing your torso towards them and getting your hands towards your toes.
  3. Finally, come back to the original position and repeat the movement until you are done with your set

2) Lower Abs workouts

Lower Abs workouts for six pack fast
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1. Hanging knee raise

How to do it?

  1. Start by getting yourself hanging from a pull-up bar with your hand palms not towards your mouth and at kept at the distance of shoulder. But make sure your feet should be together.
  2. Now try bending your knees and hips together at the same time and tuck your lower back under as you are trying to lift your thigh towards your big chest.
  3. Stop when your thighs are close to your chest and then slowly get your legs back to the original position. If you want to avoid turning your hips and torso, you have to engage your core.

Sets and Reps

  • 1 set
  • 20 reps
  • 30 seconds rest

2. Garhammer raise

How to do it?

  1. Start hanging from the bar but with your knees already raised to around your midsection, then lift them as high as you can. 
  2. Lower back to the start under control, keeping your abs engaged throughout.

Sets and Reps:

  • 1 set
  • 18 reps
  • 2-minute rest

3. Hanging leg raise

How to do it?

  1. Hold on firmly a pull up bar in such a way that your hands are kept wider than your shoulders and your hands palms facing opposite to your face.
  2. Now,  while keeping your core in control to stop your body going sideways, raise your both legs in such a way that they become parallel with the ground.
  3. Finally, lower your both legs while maintaining your core position

Sets and Reps

  • 12 reps
  • 1 set
  • 15 seconds rest

4. Knee-In

How to do it?

  1. Start by sitting either on the floor or on the edge of a given chair such that your legs are stretched in front of your and your hands lying on your sides for added support
  2. Now, while keeping your knees joined and together, pull them toward your chest such that they are not able to move any further.
  3. Finally, while maintaining the stretch in your lower abs,  go back to the original position where your one rep will be complete. 

Sets and Reps:

  • 2 sets
  • 8-10 reps
  • Rest for 30 seconds between sets

3) Obliques & Core Ab workouts

Obliques & core Abs workouts for six pack

1. Plank

How to do it?

  1. Start by putting yourself in a pushup position but your arms elbows should be bent on the ground just perpendicular underneath your shoulders.
  2. Now, get your palms clasping together just in front of you in such a way that your back, neck, and core should form one straight line. Keep in that state of body position for at least one minute.
  3. Now after a minute has passed in that position, get your body rolled on the right side but don’t allow your body to fall down on the floor. Also, keep your hips and core up on the floor, so that your right shoulder should be just above your right-hand elbow. No, hold this side plank for about half a minute or so.
  4. Once this half minute is done, now roll your bod on the left side without anything of your body touching the floor. However, only your left foot and left side elbow should be touching the floor now. This is one rep
  5. Do as many reps as possible until you are unable to do so.

Sets and reps:

  • Time, no limit
  • Rest 2 minute

 

2. Bicycle Crunches

How to do it?

  1. Start by lying down on your back such that your hands are by your temples and your legs lifted while your knees bent at perpendicular to the ground.
  2. Now, lift your right foot knee towards the chest and raise your torso and twist it such that your left arm elbow just makes a contact with your knees.
  3. Then lower it down and do the same movement on your other side of the body.
  4. Finally, try to maintain your shoulders and feet slightly above the ground to make your abs work hard enough to give stability to your body.

Sets and reps:

  • Reps 18 for each side
  • Rest is 20 seconds

 

3. Seated Russian twist

How to do it?

  1. Start with sitting on the ground while making sure your knees are bent and your heels kept at a distance of foot form your butt.
  2. While maintaining your back as straight and still, try leaning back without rotating your spine for a second even. This is crucial for this exercise’s effectiveness.
  3. Now, hold one either weight or medicine ball right under your chest.
  4. Now, while keeping the weight as close to your body as possible, try moving the weight further and further.
  5. Now pull back your navel to your back and move away slightly to the left. This movement is primarily generated by rotating ribs.
  6. Finally, while spinning to the right, try inhaling through the center. This is one rep completed.

Sets and reps:

  • 15 reps for each side
  • Take 20 seconds rest

4) Full Ab workouts

Full Abs workouts for six pack

Exercise 1: Sit-Up

Primary Target: Upper Abs

  1. Lie flat on your back on the floor with your knees bent and your legs secured under a piece of heavy furniture or bench.
  2. Place your hands by your chest.
  3. Flexing your abdominals, raise your torso until you are in nearly a sitting position.
  4. Retaining tension on the abs, lower your torso to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth.)

 

Exercise 2: Jackknife Sit-Up

Primary Target: Upper and Lower Abs

  1. Lie flat on your back on the floor with your legs straight in front of you.
  2. Place your hands at your sides by the floor for support.
  3. Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.
  4. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
  5. Maintain tension as you lower your legs to the beginning position, then bring your torso to the starting position as well. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth.)

 

Exercise 3: Knee-In

Primary Target: Lower Abs

  1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.
  2. Keep your knees together and pull them in toward your chest until you can’t go any farther.
  3. Keeping the tension on your lower abs, return to the start position and repeat the movement until you’ve completed your set.

 

Exercise 4: Toe-Toucher

Primary Target: Upper and Lower Abs

  1. Lie on the floor with your legs touching and extended in front of you, and your hands by your side.
  2. Lift your legs up as high as possible while at the same time bringing your torso toward them and reaching your hands toward your toes.
  3. Return to the start position and repeat the movement until you have completed your set. 

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