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Quick and Easy Ab Workout

Type: Ab Workout

The quick and easy ab workout is designed for beginners to weight training, who want to increase muscle and strength in their core and abdominals and work towards a flat toned stomach.

This routine hits the upper and lower abdominals with just 2 exercises and a total of 4 sets. The workout can be done once or twice per week, on it's own or added to the end of your regular routine.

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Quick and Easy Ab Workout
Instructions:
  • Perform as many reps as possible of each exercise for the allotted amount of time.
  • Once you finish one exercise, go straight into the next one with no break.
  • Once you've gotten through all 3, take a minute break, then start your next set.
  • Perform all required sets.
Exercises: Show All | Hide All
1

Quick and Easy Ab Workout

2 sets
2 sets
2 sets
3 sets
Crunch, Medicine Ball, Overhead
40 secs 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: This crunch with medicine ball is an effective exercise for developing the abs, and is executed by performing a normal crunch with a medicine ball overhead for added resistance. This version further challenges the abdominals ...

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Crunch, Arms Overhead
80 secs 
 
Targets: 
Muscle Groups:
Abdominals
Obliques
 
Description: An even more challenging version of the standard crunch. Placing the arms out above the head increases the intensity on the abdominal muscles.

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Superman, Alternating
30 secs 
 
Targets: 
Muscle Groups:
Lower Back
Buttocks
Hamstrings
Shoulders
 
Description: The alternating superman is an effective exercise for developing the core and lower back, and is performed by lying prone, lifting the legs, arms, and head and holding it. It will also improve coordination between the upper a ...

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

Other Ab Workouts you should try

Home Abdominal Workout
Level : Beginner
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Six Pack Abs Workout
Level : Intermediate
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Complete Ab Workout
Level : Advanced
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Upper Ab Workout
Level : Advanced
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Killer Ab Workout
Level : Advanced
» View Workout
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