Beginner’s Flat Abs Workout – Plus Core Strengthening

This post may include affiliate links.

Time to hit that midsection! Flat abdominal workouts are one of the healthiest types of workouts because they target visceral fat (i.e. the fat around your middle which, unfortunately, is the unhealthiest kind). But, have no fear! These fast core strengthening exercises will have you well on your way to the new and improved, healthier you! These beginner abs strengthening exercises will get you on the road to reaching your full potential by getting you to love exercising again because it’s a doable, fun routine!

plank for flat abs

Beginner’s Flat Abs Workout – Plus Core Strengthening

Equipment Needed: a yoga mat and an interval timer.

What to Do:  Complete the number of reps and sets according to your fitness level below.

Beginner Fitness Level: perform each exercise for 30 seconds, and rest for 30 seconds before moving on to the next move. You may rest for up to 60 seconds between each round. Complete 2 rounds, 3 times weekly for 6 to 8 weeks.

Intermediate Fitness Level: perform each exercise for 45 seconds and rest for 15 seconds before moving on to the next move. You may rest for up to 60 seconds between each round. Complete 3 rounds, 3 times weekly for 6 to 8 weeks.

Advanced Fitness Level: perform each exercise for 60 seconds, with no rest in between moves. You may rest for up to 60 seconds between rounds. Complete 4 rounds, 3 times weekly for 6 to 8 weeks.

After completing the 6 to 8 weeks, move onto other SkinnyMs. ab routines. See videos below for demonstrations to ensure you are using proper form.

Exercises:

1A. Bird Dog (Left Arm, Right Leg)

1B. Bird Dog (Right Arm, Left Leg)

2. Reach Through

3. Seated Knee Tucks

4. Crunches

5. Front Plank

Instructional Videos

Bird Dog

Reach Through

Seated Knee Tucks

Crunches

Front Plank

You May Also Like:

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

For optimal results, remember to eat clean and include cardio at least 3 times weekly.

Have you just started a new exercise program or challenge? We’d love to hear about it. Leave a comment below.

6 Comments on "Beginner’s Flat Abs Workout – Plus Core Strengthening"

  1. Shonda Knowlton  October 26, 2013

    How many times through do we do these exercises?

    Reply
    • Skinny Ms.  October 27, 2013

      Shonda, Perform 2 rounds and 2-3 x’s weekly.

      Reply
  2. Tina  July 16, 2016

    I’m with Shonda. The intro says two rounds but the list of exercises say repeat 12 times. So if I do 12 sets of each exercise, that is one round. 360 crunches * 2 rounds (720) total seems a bit excessive,

    Reply
    • Gale Compton  July 16, 2016

      Tina, The workout has just been updated. Please take a look. 🙂

      Reply
  3. Tina  July 17, 2016

    Thanks so much Gale!!!

    Reply
  4. V.R.A.M.S.  April 27, 2017

    I’m 5 5 and i weight 182. My ideal weight is also my goal weight of 135. I weighted that just three years ago.

    Reply

Leave a Comment

Your email address will not be published.