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4 Awesome Ab Workouts For All Levels

Matt Skeffington

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Feb 5 4 minutes read

Whether your fitness goals in 2020 are centered around weight loss, strength, endurance, or a combination, strengthening your abs will have a dramatic effect on your results.

Having strong abs or a strong core goes well beyond a good looking midsection. It improves all areas of your fitness, movement, and injury prevention in and out of the gym.

Strengthening your abs with the right exercises will:

  • Improve your posture

  • Protect your low-back against injury, aches, and pains

  • Decrease your risk of injury in and outside of the gym 

  • Increase hip and shoulder range-of-motion

  • Improve total-body strength

  • Improve performance with other strength and cardio exercise 

  • Increase endurance (strong abs improve your breathing and diaphragm function)

Today, we've created 4 ab workouts that you're going to LOVE!

They are perfect for all levels and require little equipment and space. Each workout is done in a circuit format to allow you to be efficient with your workout time, get a great sweat on, and get those abs fired up! 

Enjoy!

1| Beginner Ab Workout

Are you new to ab workouts? We have the perfect starting point for you with our beginner ab circuit. 

This circuit combines some of our favorite foundational ab exercises.

Take your time and ease yourself into the movements. Aim to get a little better every time you complete this workout.

Here's how it works:

Set a clock for :20 of work and :40 of rest. This means you will complete each exercise for :20 at your own pace and rest for :40 before moving to the next exercise in order. Complete 2-4 rounds and rest 1-2 minutes between rounds. 

Your Beginner Ab Workout:

1| Kneeling Front Plank
2| Kneeling Side Plank (right side)
3| Kneeling Side Plank (left side)
4| Wall Press Dead-Bug

2| Kettlebell Ab Workout

Time to build some serious ab strength. The kettlebell is a great tool to take your ab workouts to the next level by adding resistance to your movements. If you're new to the kettlebell, start with weights somewhere between 8 - 15LBS. 

Here's how it works:

Set a timer for 8-12 minutes. Your goal is to get as low as you can on the countdown. You will start with 12 reps of each exercise. Once you complete each exercise in order, start back over with 10 reps of each exercise, and so on. See how much of the countdown you can complete before the time runs out!

Your Kettlebell Ab Circuit:

1| Kettlebell Straight Leg Sit-Up
2| Kettlebell Seated Twist (both sides)
3| Kettlebell Jackhammer
4| Kettlebell Drag Through (both sides)

3| Body-Weight Ab Workout

No equipment? No problem. All you need is some space and a timer for this one. This body-weight workout is a real burner as it works all areas of your abs and your shoulders. These exercises are also a great fat burner as they will get that heart-rate way up! This one is TOUGH! 

Here's how it works:

Set a clock for :40 of work and :20 of rest. This means you will work on each exercise for :40 at your own pace and rest for :20 then move right to the next exercise. Complete 2-4 rounds. 

Your Body-Weight Ab Workout:

1| In-Place Bear Crawl (alternate sides)
2| Plank Walk-Ups (alternate sides)
3| Atomics
4| Side Plank Oblique (right)
5| Side Plank Oblique (left)

4| Band Ab Workout

We love bands at DSC. They are easily brought wherever you go, making them the perfect piece of travel fitness equipment. Bands allow you to add resistance to your workouts. You can position yourself to have more or less resistance or tension depending on how you position yourself, making the band a great tool for all levels.

Here's how it works:

Set a timer for 8-12 minutes. Your goal is to complete as many rounds as possible before the timer runs out. Each exercise will be 10 reps. 

Your Band Ab Workout:

1| Band Anti-Rotation Press (right)
2| Band Anti-Rotation Press (left)
3| Band Jackhammer
4| Band Side Plank Row (right)
5| Band Side Plank Row (left)
6| Band Resisted Atomic

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