Embarking on a fitness journey is like climbing a mountain; it begins with a single step, gradually ascending towards higher peaks.
In our case, it's a mountain of abdominal workouts, and we're here to guide you through every step of the climb!
Welcome to the ultimate guide to our collection of 9 full-length ab workout follow-along videos. We've meticulously designed this series to help you progress from beginner to intermediate, and finally, to advanced levels.
This comprehensive guide reveals a carefully crafted path that will lead you through a systematic journey, starting from the least challenging and progressing to the most demanding workout routines!
Within our series, we've categorized it into three clear levels: beginner, intermediate, and advanced.
The foundational four workouts in the beginner series will lay a solid groundwork.
Then, we'll transition into the intermediate stage, where we've crafted three unique routines that bridge the gap between beginner and advanced levels.
Finally, we'll tackle the pinnacle of our ab workouts with two intense sessions designed for those who are ready to push their limits. At each step of the way, we'll guide you through each workout routine, helping you progress on your journey to mastering ab workouts and reaching your fitness goals!
1. 10-Minute Beginner Ab Workout Edition 3
Edition 3 sets the foundation, intentionally designed to be the most approachable. We considered our parents while creating this workout routine, making it perfect for those starting their fitness journey.
We carefully selected beginner-friendly exercises with a slight level of difficulty that progressively challenges your midsection from various angles. It begins with five standing exercises that demand core activation and stability, with a couple of them specifically engaging the oblique muscles.
We transition to four seated movements providing a bridge between standing and lying-down (supine) exercises which further target your abdominal muscles.
Next, we move on to three basic exercises lying down which are simple movements that serve as the building blocks for more difficult exercises. These exercises consist of one that primarily targets the upper abs, complemented by two that focus on the lower abs.
Finally, we conclude with three straightforward straight-arm plank exercises, providing an introduction to plank movements.
This edition is 10 minutes and features 15 exercises that are executed for 30 seconds, followed by a 10-second break, during which we preview the upcoming exercise.
1. Standing Bicycle Crunches 2. Standing Side Crunches 3. Standing Twists
4. Standing Chair Pose Rows 5. Standing Alternating Hand to Toes
6. Seated Alternating Half Circles 7. Seated Bicycle Crunches
8. Seated Alternating Leg Lifts 9. Dead Man Hold 10. Dog on Back Crunches
11. Laying Leg Lifts 12. Laying Alternating Leg Lifts
13. Straight Arm Step In & Out Plank 14. Slow Mountain Climbers
15. Straight Arm Alternating Side Step Plank
If you've completed Edition 3 without taking any additional breaks and feel confident in your ability to continue, then you're ready to progress to Edition 2.
2. 10-Minute Beginner Ab Workout Edition 2
Edition 2 introduces the next level of intensity in our abdominal workout routine. Feel confident in taking on this challenge, knowing that you've already established a foundation in edition 3!
In this Edition, we've carefully chosen exercises that build on the foundation laid in Edition 3, introducing a subtle layer of increased difficulty. The routine consists of eight exercises in a supine position, among these, four are primarily focused on strengthening the lower abs, while the remaining four concentrate on engaging the upper abs.
This is followed by a seated movement that brings a slight increase in difficulty from the previous edition.
To finish off, we've incorporated six plank exercises, offering a seamless progression into different plank variations. These variations not only strengthen your core but also introduce exercises that specifically target your oblique muscles from a plank position.
This edition is also 10 minutes long and features 15 exercises that are executed for 30 seconds, followed by a 10-second break, during which we preview the next exercise.
1. Flutter Kicks 2. Alternating Knee Tucks 3. Toe Reaches 4. Elbows to Knees
5. Scissor Kicks 6. Hip Lifts 7. Left Side Crunches 8. Right Side Crunches
9. Seated Hugs 10. Alternating Knee to Elbow Plank
11. Alternating Arm Raise Plank 12. Alternating Step Out Plank
13. Left Side Plank 14. Right Side Plank 15. Mountain Climbers
When you're ready for the next level, set your sights on conquering Edition 1. Brace yourself, it's intentionally designed to be the most demanding workout of the three!
3. 10-Minute Beginner Ab Workout Edition 1
Edition 1 brings a slightly increased level of intensity to your workout routine, serving as the final step in our beginner workout series before you embark on the beginner challenge. You're well-prepared for this next step after progressing through edition 2 and building a well-rounded foundation!
This edition jumps to more traditional bodyweight abdominal exercises we've all heard of or done before.
This workout begins by alternating from targeting your upper to lower abdominals in a supine position for six exercises. Followed by a couple of seated movements with one primarily targeting the obliques.
To finish off, we incorporate seven plank variations, among which four are isometric exercises where you will hold specific positions.
This edition is also 10 minutes long and features 15 exercises that are executed for 30 seconds, followed by a 10-second break, during which we preview the upcoming exercise.
1. Assisted Leg Raises 2. Basic Crunches 3. Alternating Single Leg Raises
4. Heel Taps 5. Knees Tucked Oblique Raises 6. Alternating Heel Taps
7. Supported Knee Tucks 8. Russian Twists 9. Plank Jumping Jacks
10. Plank Toe Taps 11. Plank Push Aways 12. Plank 13. 6-inch Ab Hold
14. Crunch Hold 15. High Ab Hold
Once you've successfully conquered Edition 1 without any additional breaks and proper execution, then you're ready to progress to the 10 Min Beginner Ab Challenge!
4. 10-Minute Beginner Ab Challenge
This beginner ab challenge is where we blend selected exercises from Editions 1 through 3 into a single, demanding sequence. This challenge marks the culmination of your journey through our beginner series, pushing your limits and utilizing your core strength.
In this challenge, there's no room for breaks. While the three previous beginner workout routines consisted of 15 exercises, this challenge ups the ante with 20 exercises to be completed within the same time frame. It's designed to provide a formidable challenge for those who've successfully conquered the preceding three workouts.
This challenge is 10 minutes long and features 20 exercises that are executed for 30 seconds, with no break!
1. Alternating Single Leg Raises 2. Knees Tucked Oblique Raises 3. Toe Reaches
4. Alternating Heel Taps 5. Hip Lifts 6. Scissor Kicks 7. Heel Taps
8. Left Side Crunches 9. Right Side Crunches 10. Seated Hugs 11. Russian Twists 12. Seated Bicycle Crunches 13. Straight Arm Step In & Out Plank
14. Alternating Knee to Elbow Plank 15. Plank Toe Taps 16. Plank Push Aways
17. Left Side Plank 18. Right Side Plank 19. 6-Inch Ab Hold 20. Crunch Hold
Whether or not you aced this workout challenge, if you did complete it, that's fantastic! If you've also thoroughly finished the previous three workouts, then it's time to transition to our intermediate ab workouts. These sessions are slightly longer and bring an additional level of intensity.
5. 12-Minute Intermediate Ab Workout
Transitioning to the intermediate ab series, you're taking the next step in your abdominal journey. This routine elevates the intensity and complexity of your exercises, building on the well-rounded foundation you've established from our beginner series!
In the intermediate workout series, we've extended the duration of each exercise and rest period by 1.5 times compared to our previous beginner workouts. This alteration in timing is designed to provide you with a more challenging experience, allowing you to burn more calories and further enhance your core strength and stamina.
This workout begins with two exercises primarily focused on the lower abdominals. Afterward, we incorporate a seated exercise before transitioning back to a supine position, targeting the upper abdominals with the next three exercises.
Following that, we return to a seated position and progress to five plank variations. These plank variations consist of three exercises that place a primary emphasis on the oblique muscles, concluding with an isometric movement to finish the routine.
This workout is 12 minutes featuring 12 exercises, each lasting 45 seconds, with a 15-second break. Apart from the final exercise which will challenge you for a full minute!
1. Half Circles Leg Lifts 2. Knee Tucks to Hip Lifts 3. Seated Rows
4. Stretch Out Crunches 5. Alt Single-Leg Toe Reaches 6. Crunch Peak Holds
7. Knee Tucks 8. Plank Alt Arm and Leg Lift 9. Plank Oblique Touches
10. Left Side Thread the Needle Plank 11. Right Side Thread the Needle Plank
12. 6-Inch Hold with Crunch Hold
As you've conquered this intermediate ab workout thoroughly, you're now well-prepared to embrace the next level of challenge, offering a similar level of intensity but with added duration to further enhance your core strength and stamina.
6. 15-Minute Intermediate Ab Workout
This workout is designed to provide an extended challenge while maintaining the same intermediate level of difficulty you've grown accustomed to. With the added time, you'll have more opportunities to burn some extra calories while enhancing your core strength, stability, and overall fitness.
This 15-minute intermediate workout commences with two exercises primarily targeting the lower abdominals. We then introduce a couple of seated exercises, which primarily engage the oblique muscles.
Transitioning back to a supine position, we focus on the upper abdominals with the next four exercises, including two obliques targeted for the upper abdominal region. Before delving into plank variations, we incorporate one more seated exercise that also primarily targets the obliques.
Our plank variations comprise six exercises, two of which are oblique-based. Concluding with two isometric movements to round off the routine.
This workout is 15 minutes featuring 15 exercises, each lasting 45 seconds, with a 15-second break. Apart from the final exercise which will challenge you for a full minute!
1. Star Leg Raises 2. Oblique Raises 3. Oblique Knee Tucks 4. Oval Tucks
5. 90° Crunches 6. V-Tuck Crunches 7. Seated Oblique Crunches L
8. Seated Oblique Crunches R 9. Persian Twists
10. Straight Arm Plank Alternative Hand to Toe 11. Straight Arm Plank to Cat Pose 12. Kickstand Side Plank L 13. Kickstand Side Plank R 14. Low Plank Hold
15. V Sit Hold
As you've successfully completed this intermediate ab workout, you've shown remarkable dedication and endurance. Now, the Intermediate Ab Challenge awaits, where we blend exercises from our intermediate series into a continuous, challenging routine!
7. 10 Minute Intermediate Ab Workout
This intermediate ab challenge is where we blend selected exercises from the intermediate ab series into a single, demanding sequence. Having mastered our intermediate workouts, you're well-prepared for this challenge!
We're returning to shorter 10-minute abdominal routines for this challenge. Yet, unlike the previous two intermediate workouts consisting of 12 to 15 exercises, this challenge steps it up with a total of 20 exercises, all performed without breaks.
However, we've shortened the exercise execution duration from 45 seconds to 30 seconds per exercise to match the duration of our previous challenges.
This ab workout challenge is 10 minutes consisting of 20 exercises, each lasting for 30 seconds, with no breaks!
1. Knee Tucks to Hip Lifts 2. Half Circle Leg Lifts
3. Alternative Single Leg Toe Reaches 4. V-Tuck Crunches 5. Star Leg Raises
6. Oblique Raises 7. Stretch Out Crunches 8. Seated Oblique Crunches R
9. Seated Oblique Crunches L 10. Knee Tucks (No Support) 11. Oval Tucks
12. Persian Twists 13. Straight Arm Plank Alt Knee Tuck Cat Poses
14. Plank Alternative Arm and Leg Lift 15. Plank Oblique Touches
16. Thread the Needles L 17. Thread the Needles R 18. Kickstands L
19. Kickstands R 20. 6 Inch Hold with Crunch Hold
As you've mastered the core principles and exercises of our intermediate series, the time has come to embrace the pinnacle of our workouts. The Advanced Ab Workout awaits, promising an intense, transformative experience!
8. 10 Minute Advanced Ab Workout
This workout routine is the most demanding session in our ab workout series. This high-intensity routine is designed to push your core strength and endurance to the limit.
If you've made it this far, it's a testament to your dedication and progress in our workout series. You've not only laid solid foundations through our beginner workouts but also surpassed them with your dedication to our intermediate routines. Now, you're more than ready to tackle this workout!
It's worth noting that this is the routine we personally rely on the most because it consistently pushes us to our limits!
This advanced workout routine sets itself apart from our previous timed routines, resembling a blend of our workouts and challenges. It comprises a total of 12 exercises, neatly categorized into three segments. To maintain intensity, we've included 30-second breaks between these segments.
The first four exercises place a strong emphasis on the lower abdominals, meant to be performed consecutively without breaks. Following this set, take a 30-second breather before transitioning to the next four exercises, which target the upper abdominal region. Repeat the process with these four workouts before concluding the routine with four plank variations.
This workout routine is 10 minutes and consists of 12 Exercises (4 lower abs focused, 4 upper abs focused, and 4 plank variations). Each exercise is executed for 45 seconds. After every 4 exercises take a 30-second break.
Lower Abs Region Focused Four Exercises: 1. Leg Raises to Hip Lifts 2. Infinities
3. Half Circle Leg Lifts 4. Oblique Raises
Upper Abs Region Focused Four Exercises: 5. Staryu Crunches
6. 1 Heel Up Crunches 7. V-Tuck to Twists 8. Knee Tucks to Twists
Plank Variations Four Exercises: 9. Plank Side Swipes 10. Plank Knee to Elbows
11. Plank Oblique Touches 12. Plank Side Hops
By conquering this ab workout routine, you've elevated your core strength and endurance to remarkable levels. However, the series is not over yet and the advanced ab challenge awaits where you'll find a similar level of intensity that focuses on repetitions rather than a timed routine.
9. 300 Repetition Advanced Ab Workout Challenge
This workout challenge is a unique addition to our ab workout series. Unlike our previous routines, this challenge focuses on repetitions rather than timed follow-alongs. Your goal? Achieve a total of 300 reps through a carefully curated sequence of exercises!
Much like the previous timed advanced workout routine, this one also follows the three segments, but with a focus on repetitions. Additionally, during the execution of the four exercises within each segment, we've incorporated a brief 10-second break between each exercise. Following the completion of the last exercise within the segment, take a slightly longer 30-second break.
While there are a couple of exercises that differ from the previous advanced routine, the majority remain the same.
This workout is 12 Exercises, 25 Repetitions per exercise with a 10-second break. Take a 30-second break after every 4 exercises.
Lower Abs Region Focused 4 Exercises: 1. Leg Raises to Hip Lifts 2. Infinities
3. Half Circle Leg Lifts 4. Oblique Raises
Upper Abs Region Focused 4 Exercises: 5. V Tucks to Twists 6. Staryu Crunches
7. 1 Heel Up Crunches 8. Knee Tucks
Plank Variations 4 Exercises: 9. Plank Side Swipes 10. Plank Knee to Elbows
11. Plank Oblique Touches 12. Plank Heel Raises
Upon conquering the 300-repetition ab challenge, you successfully tackled all the follow-along videos we had to offer.
Final Thoughts
As an ongoing part of our fitness journey, we personally integrate either of the advanced workout follow-alongs into our weekly routines. Additionally, we occasionally opt for some of the beginner to intermediate workouts as warm-ups on certain days to add variety to our regimen.
We encourage you to persist in integrating these follow-along workouts into your weekly routine, aiming for enhanced performance with each session. Feel free to include the beginner to intermediate workouts wherever you find them beneficial, whether as warm-ups on certain days or simply as a means to diversify your fitness routine, just as we do.
Remember, the path to a stronger core and healthier you is a journey, and every workout brings you one step closer to your goals. Thank you for joining us on this exciting abdominal workout adventure! We hope these workouts have brought you closer to your fitness goals, and we look forward to sharing more with you in the future!
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