This is one in a series of posts I’m doing about introductory ab routines and I believe this may be one of the best beginner workouts to burn fat and build strong abdominal muscles.
You will definitely feel this routine and I’m sure once you get started with it, you’ll make it a part of your regular rotation for your abs workout day.
And you better have an abs workout day.
Or not. You could just let your belly fall to the ground.
It’s entirely your choice. I’m not the boss of you.
But if you are interested in developing a strong, well defined core, as a beginner, I think you’ll be excited to include this workout regularly.
Did I say excited? About working out?
I really enjoy these moves. Often I’ll put them together on my abs day as I’m doing for you here.
And sometimes I’ll break them up and use them individually in different workouts.
I will also sometimes use variations of them in my warm ups as well. They really do allow you a lot of variation.
That’s why I think you’ll enjoy them. As much as you can enjoy getting into exercising. That last sentence is probably a more realistic statement.
OK then, let’s get to it.
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The Bicycle Crunch
This one goes by a lot of different names. I don’t care what other people call it. For me it has always been the bicycle crunch.
For obvious reasons, it looks like you’re doing crunches while riding a bicycle. But you don’t really use a bicycle so stop worrying. It should be part of any best beginner workouts for building a powerful core.
Start by lying flat on your back. Have both legs stretched out, relatively close together but with a little space between them.
Take your hands and interlock your fingers behind your head. You can also just put your fingertips on each side of your temple if that is a little more comfortable for you.
In this position, your elbows should be pointing straight out to the sides.
Now keeping your legs straight, lift them approximately 8 inches off the ground.
Lift your shoulder blades off the ground and as you do, bring your left knee up towards your chest as you twist at the waist and bring your right elbow towards your left knee.
Then lower your left knee and as you do bring your right knee up towards your chest as you twist at the waist to the other side attempting to bring your left elbow towards your right knee.
After you complete one side and then the other, consider that one repetition.
Technique with this movement is important to maximize engagement with your core.
Try to bring your elbows towards your knees only by twisting from your core and not with your shoulders.
Also, don’t pull with your hands up on your neck and head. All the lifting should be done strictly with your abdominal muscles. Don’t worry about touching your elbows to your knees.
Just try and keep good form so you’re working your core.
Here’s a great demonstration of the bicycle crunch from the good people at Workoutz.com.
Nice controlled movement. Remember to press your lower back into the floor and get your shoulder blades up.
You should really feel this one. If it’s difficult or you have some stiffness and can’t keep your legs up off the ground you can make it easier.
Instead of keeping your legs straight and up, bend your legs so your feet are flat on the floor. Then when you twist, lift one knee up towards your elbow and then twist back, returning your foot to the floor. Repeat for the other side.
This way you alternate always having at least one foot on the floor. Once you build up your strength, you’ll have no problem doing the traditional bicycle crunch.
You’ll definitely feel this one. It’s a great burn for your abs. Try and do 10 to 15 repetitions for each side.
Related Article : Plank Workout Challenge For Beginners
The Flying Plank
I bet you’re wondering if with a name like the flying plank you might have to launch yourself off of a building or something.
Well don’t worry. I would never advise that as part of a beginner workout at home. We’ll wait until you’re considerably more advanced. (Just joking of course.) Everybody knows you need a cape to fly and who has time for a cape.
So if you’ve looked into any kind of workout lately you’ve probably heard about the plank.
It’s a straight forward isometric exercise designed to help you build core strength. It quickly became part of many best beginner workouts for your abs.
The only thing is, you’ll probably get good at it if you stick with it long enough and will need some kind of variation to continue to challenge yourself.
If you’re interested in the basics of the plank check out my article all about the plank here. That should give you the basics.
For the sake of this routine, I’m making this exercise a little more challenging so it will continue to do something for you every time you try it.
Start by getting down on the ground in the standard push up position.
Your hands should be flat on the ground, arms fully extended with your legs straight out and together behind you.
Only the palms of your hands and your toes should be touching the ground, supporting your weight. Keep a nice straight line with your back and your legs. Just like you’re about to start doing push ups.
This is the standard plank position. There’s another variation where instead of being up on your hands, you’re down on your forearms, with everything else the same.
Either position works for this move but I feel up on your hands is a better challenge and works your core a little more.
That rhyme was completely unintentional.
The next thing you’re going to do is take your right arm and lift it off the ground and point it straight out in front of you.
Hold it for a count of two, then return your arm to the starting position and switch to the other arm.
Each time you go from one arm to the other, consider that a single repetition.
This really forces you to stabilize your core and maintain your balance.
I told you this would be challenging. Try and do 10 repetitions.
Here’s a good demonstration of the flying plank with trainer Nick Anthony.
See what I mean? It looks like you’re flying. Sort of.
Just remember to keep your core engaged and you don’t have to be as serious as the person demonstrating this movement. It will still be one of your best beginner workouts if you’re enjoying yourself.
Here’s a secret move to make the plank a little more challenging.
Roll over on to your back. Put your arms straight out at your sides, palms up so you’re making a big “T” with your body.
Keeping your legs together you’re going to lift your hips, legs and lower back off the floor by pressing through your heels and your shoulder blades.
Try and hold that position for 20 seconds. This is a reverse plank that really makes you work your core and posterior chain against gravity.
It’s a great move and will get you on your way to building a powerful midsection.
Related Article: The Best Exercises To Lose Weight
The Burpee ( A Must For All Best Beginner Workouts)
Some exercises are so great for your body, you don’t realize how well they are working a particular muscle group.
The burpee is one of my favorite exercises and definitely a great move for building a powerful core.
Often thought of as an amazing full body workout, and it is, it shouldn’t be missed as a killer abdominal exercise.
The burpee should be included as a part of any core workout, especially if you want to hopefully burn off some of that unwanted midsection belly fat.
There are a couple variations of the burpee that you will see. They’re all really good. This is how I like to do them.
Start by standing up with a slight bend in your knees. Begin to go down into a squat position, placing your hands flat on the ground in front of you.
From there, shoot your legs out straight behind you so that you are in the push up position. Lower your body down and then back up again so you complete one push up.
Then shoot your legs back up towards your hands until your feet are flat on the floor and then explode upwards jumping off the ground. That is one completed repetition.
For added concentration on your core, try holding the push up position for a moment before shooting your legs back under you.
Here’s a great demonstration of the burpee by Kelsey Lee for XHIT Daily.
That’s a pretty amazing demo. Did you count how many times she references that core?
It’s a great exercise for your whole body with particular emphasis on your abdominal muscles throughout.
Get good at this one and you’re going to have amazing abs as well as boosting your cardio capacity, strength and balance. This move has it all.
After mixing this move into your regular workout, you’ll see why it should be a recurring part of your ab routine.
Try completing about 10- 12 reps.
Related Article: 5 Exercises For A Beginner’s At Home Workout
Putting It All Together
OK. Lets put this beginner workout routine together and see how it will shape those abs.
- Bicycle Crunches 10-15 reps
- The Flying Plank 10 reps
- The Burpee 10 – 12 reps
Beginner or not, this routine is going to give some great abs. You’ll be able to build up your core strength and if you like, incorporate this workout on days you’re working other muscle groups.
That will definitely make it one of your best beginner workouts.
Try doing the whole routine about 3 times through, giving yourself a minute or two break in between each exercise.
I think you’re really going to feel this one.
Of course there is always the chance that you’re in slightly better shape than you expected and this is really just a warm up for you.
Or maybe, you’re just in better shape than you expected.
In that case you can take this workout up a level by simply taking these movements and …
Make It Metabolic!
What does that mean? Oh, I’ll tell you.
This routine can be turned into a great metabolic workout for beginners.
If you haven’t heard of a metabolic workout before and want to know what it is, here’s a general breakdown for you.
A metabolic workout tends to involve compound exercises. Compound exercises utilize multiple joints and multiple muscle groups at the same time.
So for example the burpee in this routine is a great compound exercise incorporating the quadriceps, glutes, pectoral muscles and core. As you can imagine, it works multiple joints for these muscle groups to work together.
A good metabolic workout will have you boost your metabolism with a good calorie burn. Your metabolism is generally measured by how many calories you burn while at rest.
The faster your metabolism the more calories you burn. The more calories you burn the better your chances of burning fat and losing some weight.
Metabolic training tends to incorporate large muscle groups in the body. Though it can be done with smaller muscle groups as well. It utilizes high intensity and you’ll definitely feel the burn in the muscles you are working.
The high intensity also means you’re able to workout for a shorter period of time to achieve the same results.
The benefits of a solid metabolic workout routine for beginners include improved cardiovascular performance and strength training. There also tends to be a boost in fat loss as a result of increased calorie burns.
Some studies indicated that following a good metabolic workout routine, a percentage of the increased levels of calorie burns continue while at rest. This has been referred to as the “afterburn effect”.
Also known as the excess post exercise oxygen consumption or EPOC. It’s really just a fancy way of describing the increased number of calories burned after exercise.
Related Article: Best Bodyweight Exercises To Build A Lean Strong Physique
So I bet you’re wondering…
How Do We Make This Workout Routine Metabolic?
No problem.
If you’re looking to turn this into a metabolic workout routine for beginners the best place to start is with your rest period in between exercises.
This is one way to boost the intensity. So instead of resting for a couple of minutes between each movement, cut your rest down to 30 seconds.
If that still doesn’t do it for you, take the rest out completely from in between exercises and go straight through from one movement to the next.
Save the rest for after completing all three exercises.
If you get through a full rotation and STILL feel like you haven’t broken a sweat, try jumping rope for 30 seconds in between each exercise.
I guarantee this will get your heart rate up and give you a fantastic core blasting workout.
But I’m guessing if you’re a genuine beginner, you’ll want to leave the jump rope for a later date when you’ve really mastered this routine.
And whatever you do, don’t slow down. You want to maintain the pace.
By boosting the intensity in this fashion you’ll reap the benefits of this abdominal training routine in less time and effectively turned it into a great metabolic workout.
Related Article : A Full Body Workout In Minutes
The Wrap Up
So there you have it. A great beginner workout to burn fat and strengthen your abs.
If you’re able to jump right to the metabolic workout, I’d imagine you’re not quite a beginner and may be ready soon to take this workout to the next level by adding reps and additional sets. Oh, and don’t forget that jump rope.
If you are a beginner, this routine should get you on track to building your strength and toning your midsection. Try and do it at least a couple times a week until it gets considerably easier.
At that point you won’t be such a beginner anymore. You’ll be on your way to the next level. Way to go!
