Ab Workout for Beginners: Start Here (No Equipment)
A beginner ab workout that's safe and actually doable: 6 easy core exercises, how many reps, how often, common mistakes and how to progress week by week.
By Ayoub Farid · · 2 min read
If you've never trained your abs, or tried and gave up because everything hurt your neck or back, start here. This beginner routine focuses on control and confidence, not exhaustion.
Beginner rules
- Slow is strong. Every rep 2 seconds up, 2 seconds down.
- Back stays down on floor exercises. If it arches, make the move smaller.
- Breathe out as you work.
- Stop before form breaks, not after.
The beginner routine (about 8 minutes)
Do one or two rounds. Rest 20–30 seconds between exercises.
1. Dead bug: 6 per side
The best first core exercise. Arms to the ceiling, knees at 90°, lower one heel to tap the floor while your back stays flat. Dead bug guide.
2. Knee plank: 20 seconds
Forearms and knees down, straight line from head to knees. Build up to a full plank over a few weeks. Plank guide.
3. Crunch: 10 reps
Small range is fine. Look at the ceiling, not your knees. How to do a crunch.
4. Heel touches: 10 per side
Lie on your back, knees bent, lift shoulders slightly and reach side to side to touch your heels. Great for obliques.
5. Glute bridge: 12 reps
Feet flat, push through heels, lift hips until your body is straight from shoulders to knees. Strengthens the back of your core.
6. Bird dog: 6 per side
On hands and knees, extend opposite arm and leg, hold 2 seconds. Bird dog.
How often?
Three to four days per week for the first two weeks, then up to five or six. Rest days help, especially early on. See rest days for abs.
Your first 4 weeks
| Week | Goal |
|---|---|
| 1 | Learn every move, 1 round |
| 2 | 2 rounds, knee plank 30 s |
| 3 | Full plank 20 s, crunches 12–15 |
| 4 | Add leg raises (bent knee) and Russian twists |
After a month, move on to the 10-minute ab workout or a personalized plan. In AbBlitz, choose the beginner level and the plan starts with foundational moves, then ramps up week by week.
Common beginner mistakes
- Pulling your head: causes neck pain. See neck pain during crunches.
- Arching the lower back in leg raises.
- Holding your breath during planks.
- Doing too much too soon, then quitting.
- Expecting visible abs in two weeks. Read how long it takes to get abs.
Safety notes
Talk to a doctor before starting if you're pregnant or recently gave birth, have had abdominal surgery, a hernia, or ongoing back pain.
Frequently asked questions
What's the easiest ab exercise for beginners?
The dead bug and glute bridge are gentle and teach good core control.
How many ab exercises should a beginner do?
Four to six exercises, one or two rounds, is plenty.
Can beginners do planks?
Yes. Start on your knees and build time gradually.
Do I need a mat?
A mat or towel makes floor work comfortable but isn't required.