33 Best & Easy Abs Exercises for beginners that work fast, be it a gym or a home

Easy and best abs building exercises

Are you a six-pack building beginners who want to build those six-pack abs fast and have all sorts of these questions like …

What are some best easy ab exercises for beginners that work fast to build six-pack abs? What are some best ab workouts for men?

OR

What are the best easy abs exercises for beginners for women/females? What are the best core & stomach exercises for beginners?

If you have sorts of these questions about abs workouts, then you are at the perfect place on the planet because today’s post is all about those ripped abs-building workouts super fast be it your gym or your home.

But before we get our main point, let me say a thing or two…

Firstly, how do you train to get six-pack abs? Either you can do it with long and complicated training as a lot of folks do, but for me, the best ab workout is the one you’ll do over and over again.

Furthermore, while it’s true that abs are earned in the kitchen—not the gym. But if six-pack abs are your goal, it’s also important to pick the right ab workout for the job is so crucial if you want to accomplish your goal of building dream six-pack abs fast in a month or few weeks.

So are you ready to discover what are the best and easy ab workouts for beginners to help them get those dream abs fast? If yest, then, let’s dive deep into it below.

Best Abs workout for beginners for six-pack fast

Best ab workouts for beginners to get a six-pack fast

The following are the tired & tested abs building workouts for beginners to build those ripped six pack abdomen fast.

1. Reverse crunches

Instructions

  1. First, begin with lying on the floor with your legs just extended straight to you. 
  2. 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.
  3. Then get you knees to tuck in your chest and try lifting the hips above the floor
  4. Now bring back your legs to the starting position by lowering them.
  5. Now, keep repeating this moment for one and a half minutes.

2. Oblique crunch

Instructions

  1. Firstly, lie on your right with your upper body just off the bench 
  2. 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.
  3. Now extend your torso downwards the floor at about a 30-degree angle below the bench.
  4. 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.
  5. While keeping your legs stable, try crunching your left-hand elbow up and side, then taking it towards your left hip to a maximum height
  6. Now get yourself back and down to your initial position where you started just underneath your bench. This completes one rep
  7. Now repeat all you’ve done up to 12-15 reps and after doing that you can start doing these crunches from the left side.

3. Ab rollout

nstructions

  1. Firstly, put the ab roller on the floor but firmly grip it with both hands and while doing this bent down onto the floor.
  2. Now get the ab roller out slowly, and extend your body forward.
  3. 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.
  4. 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
  5. Try doing at least 12-14 reps in this workout

4. Hanging knee raise

Instructions?

  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, try engaging your core.

 

5. Lying Leg Raises

Instructions

  1. Firstly lie down on your back with your legs expanded in your front.
  2. Now, put your arms on both sides of your legs
  3. Now by straightening your legs and keeping your feet together, keep them raising until they are just 45 degrees to the floor.
  4. Now keep lowering your legs until they reach to start position.
  5. This is one step, keep repeating this for at least 1 minute.

 

6. Ankle Touches

Instructions

  1. Start with lying on your back, just squeeze your core with strength and trying pushing your lower body towards the floor
  2. Now, by keeping your both feet together, raise your both legs upward until they are at a 90 degree to floor.
  3. Now, in this position, move your arms and stretch them at perpendicular to the floor just on your topside left.
  4. Now by keeping your back smooth and flat, try lifting your body and core so that you are able to touch your toes just on the right topside.
  5. Now go back to the floor slowly. This is one rep
  6. Keep repeating these movements for at least 1 minute.
  7. As you maintain a flat back, slowly lift your torso and try to touch your toes (top-right). Lower back to the ground slowly. 
  8. Repeat the movement for 45 seconds.

 

7. Keep-on-planking

Instructions

  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.
  4. Now, hold this side plank for about half a minute or so. 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.

 

8. Swiss-Ball Curl Up

Instructions

  1. 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.
  2. Now get your arms to fold around your chest such that hands should be touching across the opposite shoulder.
  3. 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.
  4. Now slowly push your torso up, ribs by ribs, until you are just short of an upright sitting position.
  5. 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.

9. Front Squat

How to do it?

  1. First set a barbell on a power rack at about shoulder height.
  2. Now, hold on the bar with hands at shoulder width and raise your elbows such that your upper arms are parallel to the floor.
  3. Now take the bar out of the rack and let it rest on your fingertips—as long as your elbows stay up, you’ll be able to balance the bar.
  4. Now step back and set your feet at your shoulder width with toes turned out a little.
  5. Finally, try to squat as low as you can without losing the arch in your lower back.

10. Suitcase Deadlift

How to do it?

  1. First, load the barbell on the floor and stand to the left such that it is with feet hip-width apart.
  2. Now while bending your hips back and lower your body until you can grasp the barbell in its center with your right hand.
  3. Now, Bracing your core and, keeping your lower back in its natural bent, try to push through your heels to stand up and lock out your hips.
  4. Now, squeeze the bar hard to keep it from teetering.
  5. Finally, try to focus on keeping your spine straight the entire duration of set—do not bend laterally toward the barbell.

11. Kneeling Cable Crunch

Why it is great for building six-pack abs fat?

While it is till a  variation of a normal crunch but what makes it different from that regular crunch is that of its versatility—you can do it on any cable stack—and the way it allows you to use any level of resistance to train a number of different sets & reps. Still, lots of people perform them wrong.

  1. First off, it’s easy to perform while sitting back while doing this move, because this lets your hip flexors do much of the work.
  2. Second, by keeping a flat back, it reduces the chances of hitting the upper abdominals—your back has to round!
  3. And finally, your hands should stay in the same relative position next to your head for the duration of the set. 

Total reps & sets: This is a good first or second exercise that can be done for a lesser number of reps. Do 3 sets of 10-15 reps. But if you want to do a drop set, simply change the pin when you reach muscle failure.

12. Machine Crunch

What makes it a great abs-building exercise?

 Remember one thing: Any ab exercises with added resistance will easily spur growth in the fast-twitch fibers like almost nothing else, and they can really build up those “bricks” of your six-pack abs really quick.

Furthermore, by adjusting the load, you can also train to failure at just about any rep target you want. A pin-loaded machine also works great when doing drop sets or super-sets.

How to do this workout?

This workout should be one of the first exercises in your ab routine. Start by using a challenging weight for a lower rep target. Although it can work with lighter weight as a burnout at the end. In either case, do 3-4 sets of 10-15 reps.

13. Hanging Leg Raise Or Knee Raise

What makes it a great abs exercise?

The best thing about this type of exercise for abs is their degree of scalability.

I mean you can literally start doing bent knee raises in the Roman chair or ab straps to focus on the lower core, work up to straight leg raises, and then move to a hanging bar.

By the time you are able to do straight-leg toes-to-bar raises, your entire core will have strength for the entire weekdays. Furthermore, that’s not the only way to progress, though.

You can also increase its difficulty level to get more bang of the buck by holding a medicine ball between your knees or ankles, which helps you to train in a lower rep range.

No matter which variation you are using, get your legs as high as possible on each rep without using momentum to swing them up.

How to dot this workout?

Do this move first or second in your routine for 3 sets of 10-15 reps. If you are using a medicine ball, try your best to do a drop set simply by letting go of the medicine ball when you hit failure stage.

 The best exercise for abdominals at home: Abs exercises for home

best abdominal exercises to do at home

In case you are unable to go to a gym that does not mean you should skip your regular abs building exercise routine.

The following are the expert-recommended abs exercises you can do home, according to self magazine.

1. Dumbbell crunch reach

  • Sets 4
  • Reps 8
  • Rest 20sec

How to do it?

  1. Simply lie on your back with your knees bent by holding a pair of dumbbells in both hands.
  2. Now, using your abs, try crunching gup, but make sure to keep your arms straight enough to lift the weight as high as you can.
  3. Keep holding on to this position, then try lowering your torso back to the original position. This is one rep
  4. Do about 1 minute of this exercise

2. Straight leg raise

  • Reps 15
  • Rest 20sec

How to do it?

  1. Firstly, just Lie by your backside with your hands either by your head or your sides.
  2. Now, keeping your both feet together, lift them as high as possible but making sure that your legs are straight.
  3. Make sure to maintain the tension on your lower abs as you try bringing them back to the original position.

3. Mountain climber

  • Reps 40 
  • Rest 3min

How to do it?

  1. Begin with a press-up position of your body.
  2. Now without letting your legs tiring down, pull one knee up and just bring underneath your elbow.
  3. Now, begin to the original position but repeat with your second leg. That completes one rep. The trick is to keep your reps fast and running but in your complete control

4. Plank

5. Forearm Plank

  1. Start by placing your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel.
  2. Now extend your legs behind you, feet hip-width apart.
  3. Now tuck your tailbone and engage your core, butt, and quads.
  4. Finally hold here for a set amount of time.

Targets the core, latissimus dorsi, glutes, and deltoids.

6. Bird Dog Crunch

How to do it?

  1. Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
  2. Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
  3. Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body.
  4. Reverse the movement and extend your arm and leg back out.
  5. Continue this movement for a set amount of time, then repeat with the other arm and leg.

Targets the core and glutes.

7. Leg Lift

How to do it?

8. Dead Bug

How to do it?

  1. Start by lying face up with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and perfectly stacked over your hips). This is the starting position.
  2. Now slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. (In this state keep both a few inches from the ground).
  3. Now, squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.
  4. Finally bring your arm and leg back to the starting position.
  5. Repeat on the other side, extending your left leg and your right arm.

Targets the core, and helps hip and shoulder mobility.

9. Bicycle Crunch

How to do it?

  1. Lie faceup with your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is the starting position.
  2. Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
  3. Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg. This is 1 rep.
  4. Continue alternating sides. Go at a slow and steady pace so that you can really twist and feel your abs working.

Targets the core.

10. Crab Toe Touch

How to do it?

  1. Start by sitting on the floor such that your knees are perfectly bent, feet flat on the floor, and together.
  2. Now, place your hands behind you, with your fingers facing your body.
  3. Now try to lift your hips off the mat as you kick your right leg up straight and touch your right foot with your left hand.
  4. Finally, lower your leg and arm back to starting position, and then repeat the movement with the other hand and leg. That’s 1 rep.
  5. Continue alternating sides.

Targets the core, glutes, and deltoids.

11. Jackknife

How to do it?

  1. First, start by Lying faceup such that your legs extended and arms extended overhead on the floor, keeping them close to your ears.
  2. Now contract your abs to press your low back into the ground. This is your starting position.
  3. Point your toes, squeeze your thighs together, squeeze your glutes, and simultaneously lift your legs and upper back off the ground, reaching your hands forward to meet your feet so that your body forms a V.
  4. Keep your core engaged as you slowly lower to return to starting position.

Targets the core.

12. Single-Leg Jackknife

How to do it?

  1. Lie faceup with your legs extended and arms by your sides. Contract your abs to press your low back into the ground. This is a starting position.
  2. Now squeeze your thighs together, squeeze your glutes, and simultaneously lift your left leg and upper back off the ground, reaching your right hand forward to meet your left foot. (In this state your torso and your left leg should form a perfect V shape).
  3. Now keep your core engaged as you slowly lower to return to starting position.
  4. Finally, repeat with the opposite leg and arm.
  5. Continue alternating sides.

Targets the core.

13. Scissor Switch

How to do it?

  1. Lie faceup with your legs straight and arms extended overhead.
  2. Extend your right leg up so that it’s perpendicular to the floor. Bring your hands behind your right leg, pulling it in toward your face, and curl your shoulder blades off the floor. Lift your left leg off the floor a few inches.
  3. Switch legs, lowering your right leg so that it hovers a few inches above the floor and pulling your left leg in toward you.
  4. Continue switching your legs.

Targets the core.

14. Warrior Balance

How to do it?

  1. Start by standing on your left foot and lift your right knee to hip height in front of your body while bending your elbows so that your hands are by your shoulders. This is the starting position of the exercise.
  2. Now hinge forward at the hips and reach your arms forward as you extend your right leg behind you. Try your best to keep your standing leg slightly bent as your torso becomes parallel with the floor.
  3. Now, pause for a second, then reverse the movement to return to the starting position. That’s 1 rep.
  4. Finally, do a set number of reps on the right leg, and then switch legs and repeat.

Targets the core, glutes, and hamstrings.

15. Boat Pose

How to do it?

  1. First sit up straight with your legs bent, feet flat on the floor.
  2. Now keeping your legs together, slowly lift them off the floor until they form a 45-degree angle to your torso. In this state, try your best to engage your entire core, keep your back flat, and balance on your tailbone.
  3. Now you can keep your knees bent (as pictured) or straighten them out for more of a challenge.
  4. Now reach your arms straight out in front of you, parallel to the floor. If you feel that you need some extra support, place your hands on the floor, underneath your hips.
  5. Hold here.

Targets the core.

16. Pilates 100

How to do it?

  1. First, start by Lying faceup with your legs extended and arms on the floor by your sides.
  2. Now lift both legs up toward the ceiling and lower them halfway, so that they’re at about a 45-degree angle.
  3. Now curl your head up and lift your arms a few inches off the floor, keeping your palms down.
  4. Now pump your arms up and down a few inches as you inhale for 5 counts and exhale for 5 counts.
  5. Finally repeat this breathing pattern 10 times (for a total of 100 breaths) while holding the position.

Targets the core

17. Hip Lifts

How to do it?

  1. First, lie on your back and raise your legs up until they are perpendicular with your torso.
  2. Now pull your navel toward your spine and lift your hips a few inches off of the floor.
  3. Finally, lower the hips down to the ground and restart the motion.

Pro tips: To make this move harder, try completing each rep without letting the hips touch the ground.

17. Flutter kicks

How to do it?

  1. First, start on your back and raise your legs until they are straight above your hips.
  2. Now glue your lower back to the floor by bracing your abs.
  3. Then lower your legs as far as you can while keeping your back connected to the ground.
  4. Now once you’ve found a challenging height raise your feet an inch. Start making small kicks up and down with your legs.
  5. Finally breathe in and out through your nose as you complete the reps.

Pro tips: Keeping that lower back attached to the floor is key to maximizing the effects of this movement while protecting your lower back. While It’s okay to raise your feet a bit to keep that connection, but just make sure the exercise is still has a higher difficulty level.

18. Scissor kicks

How to do it?

  1. First, lie on your back and squeeze your abs as if you’re dropping that bellybutton to the floor.
  2. Now raise your legs slightly while keeping your lower back connected to the ground.
  3. Now scissor the right leg over the left as you scissor the left leg over the right.
  4. Finally then continuously keep switching until you have completed your reps.

Pro tips: Once again, really focus on keeping your lower back engaged with the ground. If this is tough, lift your legs slightly higher.

19. V – Sits

How to do it?

  1. Begin on your back with your legs straight in front of you.
  2. Sit up and touch your heels as you bring your knees toward your chest.
  3. Then lower yourself down as your legs straight back to the floor.
  4. Sit up again to start another rep.

Pro tips: If you want to make it more challenging, simply lower your legs and torso as low as you can without touching the floor before you sit back up. To make it more easy, keep your knees bent throughout the movement.

20. V – Ups

How to do it?

  1. First, lie down and begin with your arms straight above your head.
  2. Now inhale and suck your navel in toward the floor.
  3. Now, ass you exhale, sit up and bring your straight legs up to meet your arms.
  4. Finally, lower down and repeat.

Pro tips: If you find it hard for you, simply prop yourself up on your forearms for a little assistance. From here, bend your knees and bring them up to 90 degrees, perfect at vertical to eath other and then lower your torso to the floor as your straighten your legs out.

Then crunch up and bring your knees in toward your chest.

21. Hip Dips

How to do it?

  1. First, prop yourself up on your right forearm for a side plank hold.
  2. Now then lower your right hip to the floor.
  3. Now, brace your abs to lift again.
  4. Finally, complete your desired reps and do the same on the other side.

Pro tips: Make sure to keep your hip bones stacked on top of one another and that you are not bending forward or backward. Also, make sure the elbow on the ground is directly beneath the shoulder.

You can place the opposite arm on the hip or straight in the air.

22. The climb Up

Try this resistance band exercise as part of an easy abs workout, or tack it on to this full-body resistance band routine to hit your whole body.

How to do it?

  1. First start by lying on the floor with a 3-foot-long scarf, towel, or resistance band wrapped around the ball of your right foot such that your knees bent, left foot on the floor.
  2. Now hold the scarf in both hands, and extend your right leg, keeping your foot flexed.
  3. Now, slowly walk your hands up the scarf as you lift your head and shoulders off the floor. Hold in this shape for a count of 2, 2.
  4. Finally lower yourself back to the initial position, walking your hands back down the scarf. Be sure to keep your head still and netural—don’t tuck your chin or tilt back.

Do two sets of 8 to 10 reps on each sides.

23. The Cobra

After doing a series of regular crunches,  cobra pose will be a welcome change. It’ll do a lot of things for your i.e lengthen the front of your rib cage, stretch your abs, and give you a chance to reset. (Plus, it’s a great yoga pose designed to strengthen your back muscles at the same time)

How to do it?

  1. First, lie facedown on the floor with your palms near your chest.
  2. Now lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together. (To make it harder, try lifting your thighs and hips off the floor.)
  3. Finally, hold for 2 counts and then lower back down.

Repeat 8 to 10 times

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