RIPPED ABS - Beginner Ab Workout (5 Minutes!)

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  • Published on:  Sunday, January 6, 2019
  • If you are a beginner and want to get ripped abs you need to do two very important things. The first is you need to train your abs the right way and not just throw together a few random ab exercises. The second is you need to get your body fat down low enough to see the results of your hard work, and this happens through a commitment to good nutrition.In this video, I’m going to show you a perfect ab workout for beginners that will take just 5 minutes to complete. Each of the five movements shown here is to be performed for one minute apiece. If you find that you need to rest at any time, you may do so. The goal is ultimately for you to be able to perform this 5 minute ab workout without needing to stop and rest at all.The first thing you will notice is that none of the exercises in this ab workout require any equipment at all. I want to be sure that everyone can give this a try. The only thing you will need to have access to is somewhere to hook your feet. As you will see however, you do not want to hook your feet under something to perform your situps, but rather over something so you can pull back and activate your hamstrings.To begin, lay on the floor with a phone timer or stopwatch nearby. You will start your clock when you begin your first exercise called the laying halos. This is a great lower ab exercise that employs time under tension in the most difficult portion of the exercise (the lift) when your abs are most engaged. Try to perform 30 seconds of this with your feet moving in a clockwise direction and 30 seconds with them moving in a counterclockwise diretion.Next, you stick with the lower abs but start to incorporate more of the obliques with an exercise called the reverse corkscrew. This involves simply curling your pelvis off the floor and twisting your butt towards the right or left (being sure to alternate on each rep). The twisting of the pelvis engages the obliques, while the lifting of it off the ground is what activates the lower fibers of the abs more directly.Keep the beginner ab workout going by moving onto what we call our midrange movement. Here you are getting equal activation from the top down as you are from the bottom up. This is a pendulum reach out plank. The idea here is that it takes a boring static plank and adds more difficulty and dynamic movement to it without sacrificing the stability benefit that it provides. Step one foot out to the side and then the other, followed by a reach out in front of your body with one hand and then the other. Continue alternating these steps one after the next for the entire 60 seconds.Next, we perform a variation of the ab scissor exercise called the chainsaw. This is still involving a fluttering of the legs with them held off the ground to activate the lower abs, but it also employs rotation from the bottom up. The additional rotation will help once again to attack the obliques and turn this into a brutal but effective beginner ab exercise.Finally, the situp roll ups is a great upper ab exercise that is initiated from the top down. This tends to be a stronger movement than does the lower ab exercise options, which is why it finds itself positioned at the end of the workout when you still have some energy. The key is to hook the feet over and not under something to disengage the hip flexors and activate the hamstrings.This will have the effect of decreasing the overactivation of the hip flexors which can cause back pain. Also, you want to slowly roll your trunk off the floor once vertebra at a time and paint it back down the same way. This will ensure good eccentric control of the abs and further protetion of the spine.If you try this and find it effective and are looking for more training that you can do to take your entire body to the next level, please visit the link below and choose the ATHLEAN-X Training System that is best suited to your current goals.If you are looking for more videos on how to get six pack abs and the best ab workouts for beginners or more advanced, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a video when it’s published.Build Muscle in 90 Days - to this channel here -


    ATHLEAN-X™  7 months ago +520

    NOTIFICATION SQUAD GIVEAWAY - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • Saket Gokhale
    Saket Gokhale  7 months ago +2786

    I bet Jeff used to raise both his hands up in class when he wanted to answer to avoid muscle imbalances

  • Pro 21
    Pro 21  7 months ago +1070

    5 Minute Ab Workout Routine
    Each Exercise is 1 minute and take breaks as needed.
    1. Halos ( 30 sec cw/30 sec ccw)- 1:05
    2. Reverse Corkscrews- 2:06
    3. Pendulum Plank Reachouts- 3:22
    4. Chainsaws- 4:30
    5. Situp Rollups- 6:12
    Good Luck Everyone😁

  • Aryan Khanna
    Aryan Khanna  7 months ago +1253

    I bet Jeff takes preworkout before sleeping so he can get in a good training session in his dreams

  • Parv Parashar
    Parv Parashar  7 months ago +896

    Getting abs is the easy part. Getting them to be visible is the hardest.

  • Ethan Sanchez
    Ethan Sanchez  7 months ago +551

    When Jeff says it is beginner he actually means difficult.

  • Muhammed Bayrak
    Muhammed Bayrak  7 months ago +583

    Jeff uses 2 toothbrushes at the same time when brushing his teeth. One in his left hand, the other one in the right hand to prevent muscle imbalances

  • G Farao
    G Farao  7 months ago +251

    Jeff invented clapping when he tried to highfive with both hands simultaneously to prevent muscle imbalances

  • Tomasz S
    Tomasz S  7 months ago +81

    I don't think Jeff knows what Beginner workout means :-)

  • Toad Moto
    Toad Moto  7 months ago +229

    I used to be a gym guy, but was never super dedicated. I always told myself, one day I'd have abs but I kept letting excuses get the best of me. I had multiple surgeries on my knees and stopped going to the gym for about 5 years. I lost a lot of muscle, put on fat and became roommates with depression. The last few years I've had a lot of hip pain and back pain. I drank way too much (especially alone) to self medicate and deal with stress (in the worst ways possible.) To add to my self pity, I was diagnosed, this time last year, with a torn labrum in my left hip as well as a small bone tumor in my hip from Paget's disease. It took way too many doc appointments and way too long to finally find the source of my pain. I had hip surgery last March and luckily, the recovery was actually a walk in the park . The end of November 2018 I told myself I'm tired of being out of shape, out of alignment, weak and not active like I always used to be. I know most of my Myofascial pain is from not lifting and being fit - same goes for everything mental too. Anyway, I started working out again and got a gym membership the last month or so has been a challenge, but very rewarding. I've also sobered up the last 4 weeks and don't care to drink again. I'm 35 now, and damn it's hard to get back in it, but I think I just made it past the initial this is too hard curve. I'm feeling pretty damn good and motivated. I'm glad I stumbled upon this channel. It has been very helpful, educational and a confident booster. I don't mean to share too much, but I find more accountability when writing and sharing my journey. Here's to 2019 being the first year for me to get abs and into the best shape of my life. 👊

  • Yousuf Idris
    Yousuf Idris  6 months ago +52

    1:04 Halos x 1 min, cw and ac
    2:15 Reverse corkscrew x 1min
    3:23 Pendulum Plank Reachouts x1min
    4:30 Chainsaw x 1 minute
    5:32 sit-up rollouts x 1 minute

  • ikh CHAM
    ikh CHAM  7 months ago +131

    This guy literally helped me in a biology exam

  • Nikola Rajic
    Nikola Rajic  7 months ago +364

    Jeff does not rest!

  • Ryan Craig
    Ryan Craig  7 months ago +413

    Annnnnnnnnnnd....... I didn’t win the giveaway

  • The Scandinavian Gaming Channel

    6:59 Lol he sounds like a robot right here!

  • Joan Gonzalez
    Joan Gonzalez  7 months ago +145

    Jeff are you going to do the perfect back and leg workout?

  • DynamicHEP
    DynamicHEP  7 months ago +251

    Jeff has arms in his biceps, goddddd! 😂😂

  • Josh Romach
    Josh Romach  7 months ago +154

    Hey Jeff you may not see this but I want to thank u, I am an asian guy that’s 5’9 and was 108 pounds 3 and a half months ago, I am up to 120 pounds at 6.9 percent body fat and am feeling very encouraged by my results, I have a lot to work on but your videos have helped me so much, I was doing bad excerisises with bad form with way too heavy weight and joint pain, since I have watched your videos I experience no pain and have gained a lot of knowledge by watching your videos. Thank you so much for all your content you provide

  • NoobyJoe
    NoobyJoe  7 months ago +88

    I've won the NXT program!!! Thanks Jeff!

  • Dmitar Mitev
    Dmitar Mitev  7 months ago +77

    Hi Jeff, can you do a video about scoliosis, kiphosis and lordosis? Thanks Jeff, Appreciate your content