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Beginners Abs Workout Guide


New member
Beginners Abs Workout Guide

Doing an Abs workout routine can be performed just about anywhere, at any time. We see all the fancy machines plastered on tv the ab wheel the ab rolled the ab rocker there are many many contraptions on the market, but they aren't needed.All you really need is a level floor. However,in this article we look at both floor and machine workouts.

Before you start any exercise make sure that e you are focused and warmed up first. Another thing to consider is that when you are doing any floor work be use a training mat as this will help with lower back support, working out on a hard floor can damage your back.

[highlight]Basic Crunches:[/highlight] To begin a basic crunch otherwise known as a SitUp. Start off by Laying on the floor place your hands across your chest. Your knees should be bent, and your back should lie flat on the floor. Slowly raise your upper body using your abdominal muscles, and at the same time press your lower back on the floor, start slowly. There is no repetition limit here, so keep going until you fail. Do this exercise for 3-4 sets to failure; this should be a good start.

[highlight]Crunch Twist: [/highlight]A variation of the basic crunch is the[highlight] Crunch Twist. [/highlight]You take the same position as a basic crunch but instead have your hands behind your head with your elbows out. During the upstroke move your right elbow across to you left knee for 10 strokes, then across to the opposite knee with the left elbow another 10. After the 10 resume to basic crunches position for another 10, then repeat. Continue with the 3-4 set to failure with this technique.

[highlight]Leg Raises:[/highlight] Start by lying flat on the floor, with your hands behind your head. Lift your legs straight up using only your abdominals hold for 20 seconds ,Lower your legs down without them touching the ground. Repeat. .Repeat this exercise 3-4 times.

[highlight]Plank:[/highlight] Lay down facing floor, resting on forearms and balls of feet with knees on floor, clasp palms together, keeping elbows in line with your shoulders. Straighten your knees so that your back and neck are parallel to the floor. Contract your ab muscles and hold still. Hold for 30 seconds, rest by returning knees to floor for 30 seconds. Repeat to complete 6 holds of 30 seconds each.

[highlight]Crunch Machine: [/highlight]The crunch machine gives the same effect as the crunch bench; however you can add your own weights to it. Always remember when lifting weights, not to over do it. Set the weight on the machine. Sit in the seat and strap into the machine. Grasp the handles (or rest the arms against the pads) and using the abdominal muscles roll the rib cage down toward the hips. Once in a fully crunched position slowly let the weight back up to a slightly stretched position and repeat.

[highlight]Leg Raise Apparatus:[/highlight] Assume the leg raise position on the leg raise frame. Start by slowly lifting your knees to your chest; once again repeat this process to failure. Repeat the knee raises for 3-4 sets. Or an alternative is Raise your legs and keep them straight, until your body makes atleast a 90 degree angle. Once again repeat this process to failure for 3-4 sets. Of you can do a combination of both

Working on your abs can be done any time, try to do an abs workout before every training session. Combine all the techniques you have learned above and amazing abs will be knocking on the door of your stomach very shortly.