5-Minute Ab Workout for Beginners (No Equipment, No Repeats)

Hi, I'm Lindsey Baumgren and today I'm leading you through a quick five minute beginner ab series. It's pretty simple. You have five beginner ab exercises. You're going to do each exercise for 40 seconds, followed by 20 second rest and transition between exercises. You're just going to do the exercises one time through for a quick five minute series. If you want to make it longer, you can always repeat it and make it a 10 minute AB series. We're going to go ahead and jump right into these ab exercises and they're for all levels, great for beginners, and you can always scale it up if you're more advanced. Every exercise is going to be done from the mat. So I'm going to start by lying on my back. Legs are bent at 90 degrees, hands are at my side. I'm simply going to bring my legs up to a 90 degree bend. From here, I'm going to alternate toe taps. That's going to be move one. The closer the knees are to my chest, the easier it will be. The farther the knees go from my chest, the harder it will be, the more core engagement required. I'm going to start in a nice neutral position, hands at my side or place them on your core if you'd like to. Feel your core engage. Big inhale, belly expands, exhale. Pull the hip bones together. Feel the core engage. You're gonna start toe taps in three, two. Let's go. So I tap the right toe and the left toe. You're just alternating these toe taps. It's 40 seconds per exercise. Alternating, tapping each toe to the ground again. Remember, the farther the knees are from the chest, the harder this will be, the more core engagement required. Really targeting the low abs here. Imagine a blueberry sitting right on your belly, but trying to squish that blueberry, keeping the core engaged the entire time. You got this. Nice work. Stay in it right here. 10 more seconds. Yes, you can. Nice. Just breathing through it. Each toe tap pulling right back up to center. You're here for 5, 4, 3, 2 and 1. You're going to stay right here. Now you're going to bring your hands up overhead. Dead bug. You're going to alternating arm, alternating leg extend, pull back in. Extend, pull back in. So alternating arm and leg extends. Okay? The longer the extension, the more challenging the exercise will be. You can always shorten the range of motion. You're on in three, two, let's go. So opposite hand, opposite leg extends away from the body again. The longer that extension, the harder it will be. Same thing with the knees. The closer they are to the chest, the easier it will be. The farther they are from the chest, the harder it will be. The one of my favorite ab exercises, especially as I worked on my core postpartum. I've had two babies. This is always a staple in my core training routine. Right here, a good dead bug. Extending those arms and legs away. The core is meant to stabilize the body as our limbs move and do things off of our body. And that's exactly what it's doing right here for three, two, and one. Nice. You're gonna come up and over to a modified side plank. So knee down. So shoulders stacked over the forearm. Inside knee is on the ground. Outside leg is going to extend. I'm going to flex the foot. Option A, hold here. Option B, you're going to give me a toe touch and extend. Okay? Set it up. Shoulder over the forearm. You're going to lift those hips off the ground in 3, 2, 1. Hold here. Option A, you can stay right here. A modified side plank. You're just going to hold. Option B, you're going to reach hand to toe. Nice. Hand to toe. Pulling that toe towards your face. Really going to engage those low abs, give you a little something extra. Your glutes are going to fire here. Your obliques are going to fire here. Option is always hold that side plank. You got it? One rep at a time. Exhale as you make that hand to toe connection. Inhale, extend. Long exhale. Ten more seconds. You can do it. Come on. Stay with me. Right here. We're gonna roll over to a low plank in 5, 4, 3, 2, and 1. Nice work. You're gonna roll over. You're gonna find a modified forearm plank. Okay? So you can find a plank and then drop your knees to the mat. Your toes are gonna stay connected to the mat, and you're alternating. Gonna pop your knee up. So you hop. Right knee up, left knee up, right knee down, left knee down. So you're working your way up to a low plank. You're on in three, two. Let's go. So holding here in this modified plank, option A, option B, right knee comes up, left knee comes up. Right knee down, left knee down. So think of it as like a rolling plank. You're rolling those knees down, down, up, up. Toes stay connected to the mat, tucked under. Just lifting those knees off the mat, engaging those abs, feeling what it feels like to transition from a modified plank up to a full plank. Nice work. Right here. 40 seconds. Yes, you can stay in it. Nice. You only have 10 seconds left. Stay with me. Hello, core. You feel it turn on? I do, I do. Stay with it. 5, 4, 3, 2, and 1. Awesome job. You're gonna go into that side plank on the other side. So, other, other side. Shoulders stacked over the forearm and inside legs bent at 90 degrees. I lift the hips up and off. Outside leg can go right here. Option A, hold here. Option B makes that toe connection. This is it, your final move. Finish out 5 minute abs right here. Lift those hips off the ground, extend the leg long. Option A, hold here. Option B, reach overhead. Make that toe to hand connection right here. Exhale. Nice hitting those low abs. You got it right here. Come on, final move. Final 40 seconds. Yes. You can finish it off right here. Nice work. Awesome work, you guys. Nice little add on ab series. You can add it on to any workout. Add it into the middle of your day. Nice little shakeout core engagement right here. Stay in it. Come on, you got this. 10 seconds, let's go. 10, 9, 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Go ahead, sit it back. That is it. That is your 5 minute beginner ab sequence. I hope you enjoyed it. I hope you come back and do it again. We have an advanced AB sequence that you can slowly transition up to as your core gets stronger. Keep up the awesome work and come back and work out with me. You can find more of my workouts on this page. Have a great day and I look forward to seeing you again soon.