Are you an ab-building gym newbie and wondering what are the best gym ab workouts for the beginners that work fast to give you the perfect sculpted six-pack in a short time?
If that’s the case, then you have landed at the best place on the planet because this post is all about abs building for absolute beginners.
But before we proceed further, let me make a few brief points about abs gym training.
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.
So, in short training for abs has multifaceted benefits. That’s why this whole post is dedicated to the best gym abs-building workouts for beginners that would work superfast to give your desired six-pack look to help you proudly flaunt in your friends or foes.
So are you ready to discover those kick-ass weighted gym ab workouts to sculpt your dream core? Then, let’s dive in and find what are the best gym-friendly abs workouts for a beginner like you.
Best Gym Ab Workouts for a six-pack for beginners
No doubt, pull up abs workouts are one of the great ways to reveal your abs definition, but you have to work more than this if you really want to build those six-pack abs. You have to choose a variety of abs workouts to get perfectly chiseled workouts.
These could be either a complete Abs circuit setup, a set of weighted abs workouts and other abs toning exercises. Following are some of the best abs workouts in addition to that pull-up bar workout routine to help you get those v line abs quickly.
1. Reverse crunches.
Instructions
- First, begin with lying on the floor with your legs just extended straight to you.
- Then, start bending your knees and try lifting your feet until your thighs are just perpendicular to floor i.e at a 90-degree angle to the floor.
- Then get you knees to tuck in your chest and try lifting the hips above the floor
- Now bring back your legs to the starting position by lowering them.
- Now, keep repeating this moment for one and a half minutes.
2. Oblique crunch
Instructions
- Firstly, lie on your right with your upper body just off the bench
- Now, get your bottom side to the front and fix your heel just under the bench and after this get your upper leg back and fix your toes just under it.
- Now extend your torso downwards the floor at about a 30-degree angle below the bench.
- Now, slowly lift your hand upwards so that your hand palm is touching your head in close and put your right hand on your side torso like if you are hugging your torso and you feel them being stretched.
- While keeping your legs stable, try crunching your left-hand elbow up and side, then taking it towards your left hip to maximum height
- Now get yourself back and down to your initial position where you started just underneath your bench. This completes one rep
- Now repeat all you’ve done up to 12-15 reps and after doing that you can start doing these crunches from left side.
3. Ab rollout
Instructions
- Firstly, put the ab roller on the floor but firmly grip it with both hands and while doing this bent down onto the floor.
- Now get the ab roller out slowly, and extend your body forward.
- Now, try going down as below as possible while making sure that your body should not touch the floor. Also, try keeping your core as controlled as possible.
- Finally, stay some time in the stretched position, bring your core into play and take easy breadths while you are bringing yourself back to the original position. This is one rep
- Try doing at least 12-14 reps in this workout
4. Hanging knee raise
Instructions
- 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.
- 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.
- 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, try engaging your core.
5. Lying Leg Raises
Instructions
- Firstly lie down on your back with your legs expanded in your front.
- Now, put your arms on both sides of your legs
- Now by straightening your legs and keeping your feet together, keep them raising until they are just 45 degrees to the floor.
- Now keep lowering your legs until they reach to start position.
- This is one step, keep repeating this for at least 1 minute.
6. Swiss-Ball Curl Up
Instructions
- Start by reclining on a swiss ball so that your body parts like head, shoulder, and back are properly in touch with the ball but your feet should lie flat on the floor.
- Now get your arms to fold around your chest such that hands should be touching across the opposite shoulder.
- Now, try pulling your bell and core towards your spine while keeping your abs squeezed while you this move. This focus is important for building abs.
- Now slowly push your torso up, ribs by ribs, until you are just short of an upright sitting position.
- Finally, lower your body to its original position. This will complete one rep for your body. Try doing this for as many times as you can until you can’t
An important thing to remember: The ball should not move away from your body as you are curling.
7. Cable Crunch
How to do it?
- Start by getting a triceps rope handle up on the pulley by the carriage of a cable station. The carriage should be adjusted such that it reaches almost the top third of the cable machine. Also, it depends upon your height too.
- In the next step, choose the resistance amount you can handle easily. When you feel more confident and strong enough, you need to increase the weight.
- While keeping your face towards pulley, come down in a kneeling position like about one and a half so feet away from the machine.
- Now hold on the triceps rope and get your core in position. You would feel a kind of stretch in your abs. If you can’t do that because weight is not heavy enough. So increase it and bring it near to your shin.
- Now, try pulling the handles and bent arms at the same time and get yourself a crunch. In this case, your elbows should become equal to your thighs.
- Finally, keeping control of yourself go back to the original position while still maintaining the tension in the pulley. This is where one complete rep is performed.
8. Plank and Rotate
How to do it?
- Start in a position like a plank while you are holding on to about 5-pound dumbbells in your both hands, and stiffening your wrists to safeguard your joints.
- Now, get your feet to litter more wide than your body width.
- Now, lift your left hand towards the ceiling while rotating your entire torso. In this movement, your pelvis will try to rotate itself but keep it under control.
- Finally, bring up your left hand back on the ground, and repeat the same above action for the other side to complete one repetition.
9. Barbell Ab Rollouts
How to do it?
- Start by placing a barbell that is weighed with about 7-10 pounds of plates, on the ground such that your hands and knees make a kneeling position. This is your beginning point.
- Next, hold on firmly barbell with both hands kept wider than shoulders.
- Now, slowly get the bar rolling out forward, with your body being stretched in a straight position.
- After a few seconds rest in this stretched position, get yourself back by pulling yourself back to the initial position while you are breathing out.
10. Landmine Anti-Rotation
How to do it?
- Start with having a landmine apparatus having a handle. If you don’t have a landmine apparatus, you can make use of a simple barbell placed in a room’s corner.
- While making a half-moon shape, Never move the hips whatsoever, which is the key to success in this exercise.
- While doing the movement, keep your body under control and nothing should move except your arms.
- To involve more abs muscle fibers, keep your abs upright and try exhaling at the end of each rep.
11. Seated Russian Twist
How to do it?
- 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.
- 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 effectiveness.
- Now, hold one either weight or medicine ball right under your chest.
- Now, while keeping the weight as close to your body as possible, try moving the weight further and further.
- Now pull back your navel to your back and move away slightly to the left. This movement is primarily generated by rotating ribs.
- Finally, while spinning to the right, try inhaling through the center. This is one rep completed.
12. Kettlebell Windmill
How to do it?
- Start by maintaining a distance of your feet wider than your body.
- While fixing your eyes on the weight only, try rotating your left foot toe slightly outward and try raising your right side arm over and above your head.
- Now, get your hips to drift toward your right but make sure to don’t let your pelvis come back to you as you get into sassy position.
- As you get your hips to shift right side, your weight will go towards it too. Your weight will be around 65 % of your body.
- Now, bring your entire body towards the ground, such that the kettlebell is just slightly off the ground.
- Now, while keeping your torso unmoved and still, bring your left side hand to your left shoulder just like you do in a bicep curl.
- Now, while your left arm curved and your right arm looking towards the ceiling, get into the standing position.
- Now, drift your pelvis back to the middle again to make sure your weight is equally divided between your feet.
- Finally, bring your left arm on your head while in the meantime giving some work to your shoulder. Also, lower down your left arm back to come back to the original position. This completes one full rep
13. Weighted Straight-Leg Crunch
How to do it?
- Start by holding one on about an 8-10 pound medicinal ball.
- Next, lying down flat on your back such that your arms are completely stretched right behind you while you are having a medicinal ball in both of your hands.
- Now, lift your legs up in the air such that your feet bottoms should be watching the ceiling.
- While maintaining your straight arms, bringing up the medicine ball right above your chest and get your shoulder off the ground, just giving the ball a push towards your feet.
- Finally, lower your upper part of the body completely to the ground while locking up your arms in a straight and upright position. However, your feet should remain off the ground in the air. Now, let the ball be able to kiss the ground. This completes one full rep.
14. Kettlebell Orbit
How to do it?
- Start with your feet maintaining a distance as wider as your body and your arms lurking a little out.
- Now, hold one kettlebell in your left hand from a corner of the horn of the kettlebell.
- Now, while in a slight fluid motion, throw it behind you and get your right hand to catch it on the other side of the horn of the kettlebell.
- Finally, make sure that this motion is fluid enough while you are swinging and grabbing by the other hand. This is a whole feel like if you are running into a circle around your body and waistline
15. Medicine Ball Slam
How to do it?
- Start with your body width of your feet and hold on a 10-pound medicine ball on the ground just in front of you.
- Now squat down your body and lift the medicine ball, while maintaining your head up and try your best to not rotate your back.
- Now, standing uplift the ball over your head, with the full extension of arms right above you.
- Finally, slam the ball on the ground with full power. If you think the ball is light, you can even try catching it. This will complete one rep.
16. Gorilla Chin/Crunch
How to do it?
- Start by hanging through a chin-up bar while holding onto it with an overhand grip.
- Now, while bending your knees to make it perpendicular to the ground, pull yourself up and make a crunch at the same time.
- Bend your knees to a 90-degree angle and pull yourself up while crunching.
- Finally, end the crunching when your nose becomes parallel to the floor.
17. Barbell Deadlift
How to do it?
- Start by going down in a sitting position and hold firmly your a barbell such that your hands should be kept at shoulder width.
- While keeping your chest upright, pull back your shoulders but make sure that you are looking straight while you are lifting the bar.
- While trying to take the weight back to your feet, keep the bar as close to your body as possible all the way.
- Now, lift back to your thigh level, get a little pause, then again back to the original position.
