Beginner Ab Workout: The Routine I Used to Build My Core

I first started properly training my abs after my friend died. At the time, training gave me something to focus on, and this beginner ab workout was the basic routine I used to begin building a stronger core.

When people see abs, they usually think, “Yeah, he must work out,” or, “He’s got a good body.”

But there is a stark difference between having visible abs because you train and having visible abs because you’re hungry.

I think a lot of the younger generation now see the ideal male physique as big arms, big traps and visible abs. In reality, that out-of-proportion look can be achieved relatively easily at home with a pair of dumbbells and nowhere near enough food—shrugs while watching The Simpsons, biceps curls during Family Guy, followed by one bowl of cereal a day.

That is not how you’re supposed to build abs, and this strange trend needs throwing out with plenty of the others.

Your core is not there just to look good in photographs. A strong core provides a solid foundation for lifting. It helps you brace, maintain your position and support your body while you move heavy weights around. Research and professional guidance on core training also emphasise the role of the trunk muscles in maintaining stability and transferring force during movement [1].

So I’m going to take you through a quick ab routine that can genuinely benefit the everyday person.

Don’t worry if you cannot complete every exercise, set or repetition immediately. Start with what you can manage. The next time you perform the routine, add a few repetitions, slow the movement down or gradually introduce some weight.

Remember, the aim is to progressively overload your core—not overload yourself until you’re struggling to breathe. Progression can come from adding repetitions, resistance or greater control over time rather than forcing everything at once [2].

1. Decline Bench Crunches

I nearly always start my ab routines with crunches, either on the floor or using a decline bench.

The aim is to control both parts of the movement. You want to feel your abdominal muscles lengthening as you lower yourself, then deliberately contract them as you crunch forwards.

I’ll use the decline bench as my example.

Secure your legs underneath the pads and fold your arms across your chest. Lower your upper body backwards under control until your torso is almost straight and you can feel the stretch through your abs.

Don’t simply drop backwards or force your lower back into an exaggerated arch.

To begin the crunch, bring your head slightly forwards, brace your core and think about drawing your ribs towards your pelvis. Your torso should curl forwards as your abs contract. This isn’t about throwing your entire body upwards using momentum.

I like to bring my elbows towards my knees at the top of each repetition. However, the important part is the contraction—not whether your elbows physically touch your knees.

If reaching that far turns the movement into a full sit-up or causes you to start swinging, shorten the movement and keep it controlled.

Aim for three or four sets of 12 repetitions if you can perform them with good form.

If you cannot manage that yet, start with fewer repetitions or use a flatter bench. Build your numbers gradually as your core becomes stronger.

2. Heel Touches

Next up, you’re going to perform heel touches.

Grab an exercise mat or simply lie flat on the floor. Bend your knees, bring your feet towards your backside and keep both feet facing forwards with your heels planted on the floor. Place your arms down by your sides.

Your heels should be close enough that you can almost reach them by bending sideways.

If you’re particularly flexible—or have ridiculously long arms—you might already be able to touch them without moving very far. If that happens, move your feet slightly further away.

Lift your head and shoulders just off the floor, brace your core and reach down towards one heel. Return through the centre, then bend towards the other side and reach for the opposite heel.

Keep alternating from side to side while maintaining tension through your core. Avoid pulling your head forwards or rocking your entire body to create momentum. You want the movement to come from bending through your torso.

I normally perform heel touches using a timer: 30 seconds of work followed by 30 seconds of rest.

For this routine, however, aim for four sets of 10 repetitions on each side. If that is too much initially, complete as many controlled repetitions as you can and build from there.

And don’t worry if your stomach sticks up or starts shaking while you’re doing them. Your abdominal muscles are under tension—that’s the entire point.

I promise you, nobody else in the gym is paying attention anyway.

3. Standing Plate Twists

After that, I normally perform some twists.

There are several twisting variations you can use when training your core.

The more advanced version is usually performed while sitting on the floor or a bench. You lean backwards, hold a weight in front of you and rotate it from side to side. That version demands more balance and can be difficult to control when you’re still developing your core strength.

For this beginner routine, I’m going to use a standing plate twist.

Stand with your feet facing forwards, roughly shoulder-width apart. Hold a weight plate in front of your chest as though you’ve just won a trophy and someone is taking your photograph with it.

Keep the plate approximately one or two inches away from your body. Maintain a soft bend in your knees, squeeze your glutes and brace your core so your lower body remains stable.

Rotate your upper body and the plate towards one side, return through the centre and then rotate towards the other.

Keep the plate close to your body and control the movement instead of swinging it with momentum. Your hips and knees should continue facing forwards.

Rotate only as far as you can comfortably manage without forcing your lower back or allowing your lower body to turn with you.

I usually perform these for 30 seconds, followed by 30 seconds of rest. For this routine, aim for three sets of 10 controlled repetitions on each side.

Start with a light plate. The purpose is to control the rotation through your core—not see how much weight you can throw from side to side.

4. Standing Plate Oblique Crunches

After the twists, I like to attack my obliques slightly more.

If you’re chasing that V-tapered look, you might have heard that you should never train your obliques with weight because they will make your waist wider.

There is a small element of truth in the idea that heavily developed obliques can add some thickness around the waist, but this is often exaggerated. Your overall shape is influenced far more by factors such as body fat, bone structure and how developed your shoulders and lats are.

A strong core means developing the entire area—not merely chasing the most visible muscles at the front.

Your obliques help you bend, rotate, brace and resist unwanted movement while you’re lifting.

Grab the plate again and begin in a position similar to the standing plate twist. Keep your feet roughly shoulder-width apart, your knees softly bent and your core braced.

Imagine there is an invisible block directly in front of you.

Lift the plate over that block, then guide it down towards one of your trouser pockets. Bring it back over the imaginary block before lowering it towards the pocket on the opposite side.

This should be a slightly larger and more diagonal movement than the previous twist. As the plate travels towards your pocket, concentrate on shortening and squeezing the oblique on that side.

Keep the movement controlled and avoid throwing the plate around using your arms. Your torso should bend and rotate slightly, but your hips should remain stable and your lower back should never be forced into an uncomfortable position.

Use a light plate until you understand the movement.

Aim for three sets of 10 repetitions on each side, or work for 30 seconds followed by 30 seconds of rest.

5. Bench Knee Tucks

The final main exercise in this routine is the bench knee tuck.

Sit on the edge of a stable bench, lean backwards slightly and place your hands behind you for support. Lift both feet off the floor—this is your starting position.

Extend your legs in front of you under control, keeping your heels raised. You should feel your core working to hold the position, but don’t allow your lower back to collapse or your body to swing backwards.

From there, bring your knees towards your chest as far as you can comfortably manage.

Focus on contracting your abs as your knees come in, then control the movement as your legs extend again.

Avoid rushing the repetitions or using momentum to throw your legs backwards and forwards. The slower and more controlled you make each phase, the harder your core has to work.

You can perform these using 30 seconds of work followed by 30 seconds of rest, or complete three sets of 10 repetitions, depending on your current ability.

If you struggle initially, shorten the distance you extend your legs or keep one foot lightly on the floor until you become stronger.

Finisher: The Plank

I always like to finish my ab routine with a plank lasting between 30 seconds and one minute.

Start in a push-up position, then lower yourself onto your forearms. Position your elbows underneath your shoulders, point your forearms forwards and keep your body in as straight a line as possible from your head to your heels.

Brace your abs, squeeze your glutes and continue breathing steadily.

Don’t allow your hips to dip towards the floor, but don’t stick your backside high into the air either.

Hold that position for 30 seconds. If your form remains solid, gradually work towards one minute.

Once your hips begin dropping and you can no longer maintain the position, the set is finished. A shorter plank performed correctly is more useful than a longer one spent fighting for survival in a completely different position.

I always remember my yoga days whenever I finish in this position.

Apparently, some of it did stay with me after all.

Making the Routine Work for You

That is a basic routine you can use to begin strengthening your abs, but it is far from the only way to train them.

You can swap these exercises for machines, perform hanging leg raises or use hanging knee raises as a more manageable alternative. You could add weighted crunches, use a cable machine with a rope attachment or introduce a medicine ball.

You get my point—there isn’t one routine that fits everybody.

That is especially true with abs. Your exercise selection should match your current strength, mobility, experience and the equipment you have available.

What matters is that you train the different functions of your core, control each movement and gradually make the exercises more challenging.

You also need to understand the difference between building your abdominal muscles and being able to see them.

You could develop an incredibly strong core and perform 500 leg raises, but if your body-fat level is high enough to cover the muscles, your abs will not be clearly visible. Where your body stores fat—and the level at which your abs begin to show—also varies from person to person.

Ab exercises can strengthen and develop the muscles, but they are not a reliable way to selectively remove the fat sitting over them. In one controlled study, six weeks of abdominal training improved muscular endurance but did not significantly reduce abdominal fat or waist measurements [3].

If visible abs are your goal, combine this routine with an appropriate nutrition plan, regular training and enough time for gradual fat loss.

Take a look at the Kravix guide to cutting, bulking and different approaches to dieting to understand how your food and training can work together to produce the best overall result. Your recovery matters too, so the complete workout recovery guide is a useful next read.

Build a core that performs first. If you want the abs to show as well, your nutrition has to support that goal.

Sources

1. Behm DG et al. Canadian Society for Exercise Physiology position stand: the use of instability to train the core in athletic and nonathletic conditioning. Applied Physiology, Nutrition, and Metabolism. 2010.
2. American College of Sports Medicine. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise. 2009.
3. Vispute SS et al. The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research. 2011.