Beginner Ab WorkoutThe Beginner Ab Workout below is a great way to get started. The exercises are safe and easy to do. It's purpose is to get you ready for more intermediate and advanced ab workouts. Be sure and review Tips And Techniques For The Best Ab Workout and Ab Workout Basics before proceeding. Also, consult with your Physician before starting this, or any new exercise routine or program. Even if you haven't ever worked out before you will be amazed how easy it is to get started with my special Beginner Ab Workout. The range of reps listed below are just suggestions. Go at your own pace. Modify them to fit your fitness level. Gradually increase the reps each week. Always remember: Good form is your top priority. Only do as many reps as you can using perfect form. When your form breaks down, STOP THE SET, no matter what rep you're on. Never break form to reach a certain rep level.
Beginner Ab Workout 
Exercise 1: Abdominal Bracing Suggested Rep Range: 5-10 Preparation: Lie on your back with your knees bent and feet flat on the floor and hip-width apart. Head and neck should be relaxed, with your hands down at your side. Bracing can also be done sitting or standing. Movement: Compared with the other exercises in the Beginner Ab Workout, there is very little movement with bracing. Abdominal bracing is the act of “stiffening” or “tightening” of the deep abdominal muscles, primarily the transverse abdominis. You should contract the abs as if you were about to be punched in the stomach. Hold for 5 seconds, repeat. Bracing will help you hold your stomach in, giving you a trimmer appearance, along with helping protect your back. Bill's Tips on Technique: 
Exercise 2: Reverse Ab Crunches Suggested Rep Range: 5-25 Preparation: Lie on your back with your lower back pressed into the floor. Head and neck should be relaxed, with your hands down at your side, palms down. Both your hips and knees should be bent at a 90 degree angle. Movement: Contract your lower abs to raise your hips towards your rib cage, slowly curling your tailbone up off the floor. Your legs will reach towards the ceiling with each rep. Exhale on the lift, inhale and slowly lower your hips back to the starting position. Don't push with your hands. Bill's Tips on Technique: 
Exercise 3: Crossovers Suggested Rep Range: 5-15 per side Preparation: Lie on your back with your knees bent and feet flat on the floor. Cross your right leg over your left leg so your right ankle is resting on your left knee. Hands behind your head, with your fingertips lightly behind your ears. Movement: Contract your abdominal muscles as though you are doing a crunch, but slowly twist your torso and move your left elbow towards your right knee. Touch it if you can, but only reach as far as you can comfortably. Slowly lower to the starting position. Repeat for the desired number of repetitions and switch legs and do the same number of reps on the other side. Bill's Tips on Technique: 
Exercise 4: Ab Crunches Suggested Rep Range: 5-30 Preparation: Lie on your back with your knees up . Your feet should be flat on the floor, shoulder width apart. Hands behind your head, with your fingertips lightly behind your ears. Movement: Keeping your lower back flat on the floor, contract your abs to lift your upper torso, lifting your shoulders slightly off the mat. Don't raise further than a few inches off the floor. Pause at the top, then slowly return to the starting position. Repeat Bill's Tips on Technique: Do the Beginner Ab Workout 3 times a week. Start with one set of each exercise for two weeks, before considering adding an additional set. Once you've developed a base level of strength (4-6 weeks) with the Beginner Ab Workout, you can move on to more challenging workouts. Return from Beginner Ab Workout to Free-Ab-Workout.com
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