RIPPED ABS – Beginner Ab Workout (5 Minutes!)

RIPPED ABS – Beginner Ab Workout (5 Minutes!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I want to give you a beginner workout
for abs. Now, the key is that this is not your only
workout. I just made a video not long ago when I talked
about one of the biggest mistakes you can make when you’re trying to lose weight. It’s to think that an ‘ab only’ approach
is going to get you there. We know you need to have your nutrition in
check in order to do that. However, if for a beginner you can commit
to a five-minute workout – or a six minute workout like this one is going to be here,
to at least get you going, to start to build that momentum – then it’s a good thing. But realize you want to make sure you’re
transitioning to something greater. That you’re starting to work your entire
body and not just focusing on the abs. With that being said, there are some key differences
between this beginner ab workout and some others that you may have seen because we want
to make sure we’re training the right way to hit the right functions of the abs, not
leaving anything out. So, this will do exactly that. I’ve got a stopwatch here that we’re going
to do everything to. So, it makes it very simple to track. So, I’m going to get down here. The very first thing you want to do is something
we call a halo. The reason why halos are good is that you’re
working your lower abs. So, any movement where we take the pelvis
and curl it back, up toward the head is going to be initiated with a contraction down from
the bottom portion of the abs. So, we want to make sure we start with that
because that tends to be the weakest. So, we pick our legs up, and when we’re
in this position here, now we’re going to lift and draw a circle. So, I’m trying to draw circles into the
ceiling just like that. So, I lift, I’m drawing a circle, all the
way down, and around just like this. This is the circle. Now after 30 seconds I’m going to start
reversing direction. So now I’m going to lift and draw circles
in the opposite direction. 30 clockwise and 30 counterclockwise. Then what you want to do is start getting
your obliques involved now. So, you still want to stay bottom-up because
you’re most fresh at this point in the workout, but you get the obliques involved by creating
some rotation because they run down at an angle. So, what we do here is, now we’re going
to curl our pelvis off the ground and as we do, twist the butt in one direction. Curl and twist the butt. Curl and twist the butt. Just like that. So, I’m literally lifting my pelvis from
here to here. Off the ground, lift, twist, and down. So, no hanging exercises. Hanging exercises tend to be a lot more difficult. We’re going straight for the somewhat simpler
versions here, but still not negating the principles that I want you to follow here
when it comes to training your abs. Great. Now the next thing is what we call a midrange
movement. Where we want to train the abs in both directions. Meaning, stability from the top down, and
the bottom up. That’s where you’re working on that entire
midrange. This is where plank become a good option. However, if you’ve seen me talk about planks
before I’m not a big fan of them. Why? Because they’re just not that challenging. They’re not dynamic. They’re too static. We can make them a stability exercise, but
still have them become more dynamic by adding movement in. We can do that with a pendulum plank reach
out. So, we get down in this position here and
what we do is by making a pendulum with the lower legs. So, I step out, here, and back, and step out,
and back. Out and back. Out and back. That’s the bottom portion. But what we do is add the arms in, too. So, I step out, back, out, back. Arm out, and back. Arm out, and back. When I go into this reach position with the
arm you can see I’ve decreased my stability on the floor. I’ve taken where I’ve had four limbs down,
four points of contact, and made it temporarily three, and even when I put the hand back down,
this elongated arm out here has increased the work that the abs have to do. So, I come back in. So, step out, step out, arm out, arm out. Step out, step out, arm out, arm out. And I keep that going for one minute. Each of these exercises so far has been done
for one minute. Now, we still want to have that rotation,
but this time from the top down. So, what we can do there is an exercise we
call the chainsaw. So, you’ve probably seen scissors before. You lift your torso off the ground, engage
the abs, get in this position here, and you just flutter your legs back and forth. For a chainsaw we want to make it more dynamic,
so more motion. So, what we do is, we come down, we lift,
engage, up, and then what we’re doing is rotating our legs and our feet, trying to
keep our torso pointing straight ahead, but all of our lower body rotating. Scissor, scissor, scissor, scissor, over there. Come up here a little bit more. So, scissor it and rotate it. You go one minute of these. Now, you rest as needed between these exercises. Depending upon how much of a beginner you
are, you might need a little more rest. If you can keep cranking through them, that
would be ideal. The less rest time you spend between ab exercises,
the better the overall effect. Finally, we do a sit-up-rollup. This is a very important point here. We end with our top down movement. Going from the top toward the bottom. Why? Because we’re strongest in that direction. We have more strength in any top down movement. We’re going to need it because at this point
in the workout we’re fatigued. However, you’ve probably seen a lot of people
anchor their feet under something to do a sit-up. When they do, by hooking their feet and pulling
up, they’re engaging their hip flexors, which has a detrimental effect on the lower
back. Especially over time as you accumulate more
and more reps. So, what you do is, you find that same surface
and instead, you hook your feet beyond. So now when the feet are beyond, and you pull
back, you’re activating the hamstrings which are on the opposite side of the hip flexors,
which can help to decrease the hip flexor activity, therefore decreasing the pulling
on the low back. It’s a completely opposite effect, but the
abs still have the same opportunity to be worked. So, with my feet anchored beyond that point,
what I do is keep my arms up here and I curl up. When I’m at the top – a very important
key here – you paint yourself back down. I just covered this in a lower ab weakness
video. You want to be able to pain yourself down. Same thing on the way up. You want to unpeel yourself off the ground,
one segment at a time. Here, and then on your way back down you engage
in a roll down one piece at a time. Roll off one piece at a time, paint yourself
back down one vertebra at a time. By engaging, by getting into this flexed trunk
you’re engaging the abs already. You’re disengaging the hip flexors, you’re
protecting your back, there are no detrimental effects to exercises like this with a sit-up,
or ab workouts in general. You complete this here for one minute. So, you see that five exercises for one minute
a piece, the idea is if you’re beyond a rank beginner, you can do this two times and
it will give you about a 10 minute workout. If you are a beginner, start here. Like I said before, I don’t care where you’re
at in terms of rank beginner and this getting you on the ground and actually doing something. That’s great. But use it as an impetus to do more. Ab training alone is not going to get you
the results you want. Pair it up with good nutrition, pair it up
with some good total body training; now you’re really going to start seeing the results of
your hard work. Guys, I hope you’ve found the video helpful. If you’re looking for more workouts, we
have lots of advanced training in our ATHLEANX videos as well. Make sure you check them out. If you’re looking for one of those programs
you can find them over at ATHLEANX.com. We do have programs scalable to all levels
of ability. If you’ve found the video helpful leave
your comments and thumbs up below. Let me know what else you want me to cover
and I’ll make sure to do that for you. Also, turn on those notifications because
you want to make sure you get notified by YouTube when I do put up a new video. All right, guys. See you soon.

50 thoughts on “RIPPED ABS – Beginner Ab Workout (5 Minutes!)

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  2. I am a beginner. I am basically having a seizure during a plank, so moving an arm during that will cost me teeth. This is not beginner shit bro.

  3. Not sure if mentioned in a comment below but he has mentioned in a previous video to be careful of your hands helping to cheat for the first two exercise

  4. My workout clearly begins with being able to lift my pelvis of the floor in the first place. How do avoid killing my spine in the process?

  5. some pro please help me. i have overall good body. I have a good upper body but my abs are weak as hell… i can't even do 9 sit ups, (8 is my highest tho, i tried it today). please help me. How can i make my abs strong to atleast do the workout that jeff shared in this video.

  6. I can easily do the original plank for 90 seconds. I can do the ab wheel on y knees for 3 times 8-10 reps. Doing this I had to pause for 5 mins after exercise 3. My abs were burning. Don´t even wanna think about the advanced level!!!

  7. Jeff I love your videos but I can't even accomplish 1 rep on those bottom up movements! Also this seems to kill my tailbone. Do you have a beginner beginner ab workout? I got discouraged when I wasn't able to do one halo, chainsaw, or the hip rotation exercise.

  8. When is the best time for abs? Before workout, after workout, their own workout, with upper body, with lower body, with legs ,chest, back, etc…

  9. Aside from getting more padding, what do I do if my body painfully rubs against the ground when I do laying down exercises? How do I buff up the right body parts to get comfortable enough for the floor?

  10. Oke, I wasn't able to do Ab exercises correctly, ever… this, for the first time ever, made my abs hurt like nothing I felt before. I looked like a pregnant lady afterwards. Also, I can't do these every day… too much pain even after stretching afterwards and getting warmed up before…. Still, will do these every 2nd day.

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