10 Minute Abs Workout for Beginners – 10 Min Easy Beginner Ab Workout for Women & Men at Home


everybody it’s your personal trainer
coach Kozak here from hasfit been and today 10 Minute Abs Workout for Beginners 10 Min Easy Beginner Ab Workout for Women & Men at Home we’re going to do a true beginner AB
routine we’re going to do a modified version of a lot of harder exercises
that way you’ll gain the strength and fundamentals to achieve those movements
so like I said beginner routine today I’m going to do the whole thing with you
know who can require but you may want a mat for comfort ok let’s get right into
it we’re going to start with a modified hollow bodies going to go onto the
ground any type of you a hollow body you’re going to bring your chin up first
in every way that keeps your back flat on the ground now we’re going to have
your arms straight ahead and we’re going to keep your knees bent now your chin
remain stuck and you need to choose how hard it is by how much you stand your
legs so here’s it just a tabletop the result
would bed more you extending those legs the harder this movement gets you decide
at what point is right for you we’re doing a hole and we’re just going to
literally hold it here for 30 seconds so how about a hole you who decide what’s
right to keep your back lower back flat on the ground where do you do you keep
that chin tucked and your shoulder blades up off the ground as well
hold good hold them with you let’s give it 5 4 3 2 1
nice ok we’re going to sit up moving on to a modified sprinter so leaning back
on a 45 degree angle both knees are bent we’re going to move opposite arm and leg
bringing one knee up and the other arm up at the same time keep your knees and
arms both bent at a 90 degree angle you’re trying to lean back on this 45
that’s where it’s tough right this is definitely an easier version here
straight up and down what we’re trying to get to this 45 degree angle leaning
back you decide you can get all the way back there or if you need to be
somewhere in here totally cool either way we are beginners it’s okay everybody
had to be a beginner one point in time but we’re getting better a little bit
better every day every rep good keep it moving and five four three two one good
okay we’re going to get up into a kneeling position you can do what’s
called a kneeling chop so from your knees we’re going to reach to the side
with your knee up we’re going to rotate and reach up back down so we’re going to
do a chopping motion like we’re chopping right from one side to the next if you
like to you could hold some form of weight whether it’s a dumbbell medicine
bowl water bottle or just right here like I’m doing works as well you decide
where you’re at today good switch sides both
again starting on the side of that knee that’s up good breathe again as many
reps in as we can 15 seconds on each side going to take a little more time in
this first round to learn the movements and we’ll pick up the pace in that
second round and three two one go okay back to work our backs we go you’re
going to get into a split position with your legs split we’re going to have your
legs straight here or knees bent this versions easier and now we’re going to
bring reach crunch towards us breezing through so we interview leg straight and
reach crunch shoulder blades off the ground on a full set up for knees bent
and reach good like I said the one with these bends a little easier more
straighten those legs up the harder it’ll get so it’s easy for you to
progress this movement as you see fit keep it up you five more seconds of this
one push it through and three two one nice for the next one we’re moving on to
a knee bent man so sit down fingers are going to point back your hands behind us
we’re going to bring our knees up and we’re going to hold this tabletop
position now it’s a little easier you lean back further further you get more
condensed if you will or contracting knees up upper body up the harder it is
so these bent here easier so easy the easier more up here a little
harder version or trying to aim to and get to is right here but for today we’re
going to pose knees bent and read good just holding on this one this whole hold
and breathe good give you five more seconds on this one and four three two
one nice okay we’re turning over into a plank position we’re going to do a low
flame from the knees so from our forearms of the low plank on our knees
bring our hips down I don’t want your blood up in the air if instead hip down
make your back nice and flat I’m just going to hold back is straight
everything is straight this is too easy go you can come up into the full plank
feel free to do so or you can just hang out here today and
if this is a little too much you can come out into a high plank you decide
which one is right for you but we’re holding it turn another ten seconds just
hold good keep that core nice and tight axe Raider
down or up and three two one all right good price that’s the end of the first
round try to do this one more time fruit alright this could be a quick break and
we’re getting right back into it grab a quick drink of water if you need
it insert it in ten seconds right back those hollow body holes alright we’re back to it and five four
three two one sort chin is up lower back is on the ground hands are in front
knees are bent or if you’re feeling good you want to test yourself feel free to
strip those play with a pathway or all the way again key on this one those keep
that lower back on the ground do so go keep the chin up hope it’s a 30 second
set hold them breathe you got it you got it
keep breathing good in five four three two warm not
some years of up we’re going to get into that modified sprinter sort leaning back
three five your green opposite arm and leg work together you’ll notice I’m
keeping the pace up a little faster this round per try keep constant tension on
those ABS just really the key to good ad training is it keep constant tension on
them not let them get a rest longer right of the next so we’re going hard
and fast today but it will be worth kind of easy but it’s going to be worth
putting back on that 45 nice rubber you can sit up if you see car too hard
nice yourself five four three two one
okay back to the knees for that kneeling chops or about one knee the Ruvo
opposite side and reach it up and over nice just keeping the pace up on this
one one right into the net Craig it for emotions really reaching
back and forward for tight throughout and switch opposite side now go making
sure to breathe through up guys keep breathing very important anytime you’re
doing any type of exercise you gotta get out push through five four three two one
nice okay going to our backs we’re going to do that split and reach to Merritt
either split with your knees up or split with your legs straight you decide which
one is right for you today good essentially a crunch but we’re reaching
at the same time so just get those shoulder blades up off the ground and
out looking for a full sit-up push your shoulder blades in you’re
gonna breathe you’re gonna push them through guys think about your goal what
brought you here today why’d you started this workout a little closer every day
then go keep working out you got it in five four three two one nice here we’re
coming up and that bent-knee man so fingers are
going behind us a little easier versions back here a little harder is up here
more together your upper body lower body are harder this one is this kind of a
kind of code in between spot here breathe you gotta focus on this one
better you don’t really leave these as
symmetric movements that you have to do to your happy place
hold and breathe right through that iron fighting fruit you want to listen to it
hold you got you got your start whenever you’re stronger than ever
give me five more seconds pull three two one nice okay we turn it over we got
that point from our knees next and this is the last one right here
for the day come this bar and give up now everything that back straight old
you’re feeling froggy you want to jump right there there’s your spot you decide
which one is right to you today and then back next time think a little bit you
got a focus good job guys good job hold it hold it I’ll give up give up
give you fifteen more seconds that’s it fifteen more seconds that’s enough
you got almost there and five four three two one done nice work everybody I’m
proud of you for sticking with it right through to the very end you like this
workout make sure you give it a big ol thumbs up and subscribe to our YouTube
channel it’s really the main thing that helps us keep this great service free
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workout enjoying the hats fit family well I’m coach cho’s at capacity and
I’ll see you in your next workout

100 thoughts on “10 Minute Abs Workout for Beginners – 10 Min Easy Beginner Ab Workout for Women & Men at Home

  1. I've been doing the harder workouts even though I'm a beginner lol, glad to see something I can do a bit easier, but I like pushing myself

  2. I've been doing the harder workouts even though I'm a beginner lol, glad to see something I can do a bit easier, but I like pushing myself

  3. I've been doing the lower back strengthening and stretching for a while now and my back is skill killing me when I do the ab work outs and make them insanely painful…do you have any recommendations what I should do with my back?

  4. Hi Coach ,
    Thanks for your great Help
    would help me to treat the diastasis recti
    i have it after twice C section
    which exercises would be useful

  5. I have a problem. Instead of my abs, my back starts hurting. Is that normal or is my back just… ill…? (English isn't my motherstongue)

  6. I love how quick these are. I do them in the morning before classes, and they help me feel great throughout the day. Thank you, HasFit.

  7. Thank You So Much!! One of my New Year's Resolution was to get a six pack before my B-Day ( September 14th ) and I'm determined to make it.!!

  8. Definitely felt the burn on that. But I made it through the whole video! Thank you:) Gonna come back to this video everyday and I'm going to be back in my bikini this year!

  9. thank you so much!, These beginner work out are awesome. I was starting to get discouraged because I couldn't do the advanced ones but now I know I can get the same burn without struggling with movements.

  10. Thank you for this! I'm recovering from thoracic strain with no strength in my rotator cuff and this has been pretty much the only ab exercise I can do that doesn't exacerbate my injury. I appreciate it and sharing with friends! <3

  11. Im always doing this exercise 3x in a row per day and after a week and half i can see changes thanks much coach kozak and hasfit.
    just one question, i noticed that my upper abs is developing but lower abs is not that visible, is this routine only works for upper or the entire 6 pack abs? tia hasfit

  12. your work out is awesome ,, i did it and i felt that it is really working.. i just want to how much time will it take to make stomach in shape, right now my stomach is too out. will i get my belly in shape with in 4 months.. ..waiting for your reply.

  13. Thank you so much for great workout! Also I visited your site www.Hasfit.com today. Amazing! And free! Thank you soooooooooo much guys! Like and subscription!

  14. excellent workouts really really good definitely will subscribe and give you a thumbs up really hard for me as a beginner but it got me sweating and that's really good! loved it!

  15. I have been doing your workouts regularly in between my Muay Thai classes. Muay Thai is very hard on the body and I find your workouts really help get me running smoothly again, almost like putting oil on a hinge. I get very sore from the MT sessions and your workouts are very thorough and get my body loose and relaxed again. Keep up the great work and I will share these with my friends! 🙂

  16. The 2nd to last exercise is too hard for me. I'm ahem 50 pounds overweight and my beer gut prevents me from getting in position. Anyone have any suggestions for a replacement.

  17. LIKED! Tried this workout just now and I'm loving it! Tired, but feel accomplished, love the pace and the motivation you gave me this video. Will be doing this specific workout daily. Thank you 🙂

  18. Why can I literally NOT DO the one that's like a crunch? I just can't do it, I can do all the others but just not that one!

  19. I love this, usually when people say things like " keep going, work through it" it just makes me roll my eyes but this is actually working and the motivation is really helping me plough through – thank you so much!!

  20. Check-in #2 for October 11. Going to do one more quick workout. What shall I do next? Hmmm so many videos to choose from!

  21. I found this video on someone else's channel. That is so kind to help someone else get started. This workout didn't feel beginner to me 😀 Keep up the GREAT work!!! THANK YOU!!!

  22. Hello Coach, can i ask you? i’ve been doing this workout for a couple times, but why do i feel it more in my thighs than in my abs while doing this workout. Am i doing it wrong or this workout can effect to your thighs too? thank you.

  23. I FREAKIN' LOVE YOU!!! I hate ecercise but you push me so I can do more than I think 💪 Thank you so much!!! ❤❤❤ I really feels like you are next to me supporting and chering on

  24. Going to add this to my workout routine starting tomorrow 3/22/2018 for a 30 day challenge. I used your 20 min shoulder workout for recovery from shoulder surgery last August. You helped me regain motion, I'm back to 100% thanks to all of you at Hasfit.
    Since January I'm down 25# don't know what I'd do without all of you. Hasfit has been a blessing, thank you for sharing these wonderful workouts with us!
    Will update you on my progress in 30 days!

  25. Thank you so much for this video! I'm so terrible at abs I feel like I don't get very much out of the standard ab routines cos I just can't do them 🙁 These modifications are exactly what I need! XD

  26. Surprisingly simple and direct. This tutorial certainly gets the job done. Maybe you guys should invest in a better microphone?

  27. I HATE YOU!!! LoL I'm going to do it again tomorrow. Thanks for the upload, I'll be sure to check out ur other stuff.

  28. As always thanks for the workout. Its very hard for me to do ab exercices for some reason (probably…weak abs right? haha). This might be for beginners but i strugle a lot.

  29. Sir can I ask how many days or months I will see the results I'm doing thAt in 3 days plus the push up 20 mins your video too Thank you for your wonderful and amazing exercise.

  30. Thank you coach its really helpful for lose abdominal fat and thumbs up for this working making people healthy..

  31. Just started with the beginner workout. Praying i can continue i need help so bad. I've never weighed over 130 in my life now I'm 175 and 4ft 11inches.. Had a lot of hormone and health issues a c section and a gallbladder removal so i am trying to figure out how to lose this belly😥😥😢😢😢😢

  32. I'm gonna keep working out till I get my abs! I'm in a race with my dad to see who will get a six pack first

  33. Is it that my legs are weak yet or I am not doing it right since both my abdomen and legs are putting some tension.

  34. This a GREAT work out! I felt every muscle in my abs. Will be doing this frequently, trying for 5 days per week

  35. My traps really hurt when I put my hands back to support myself on that 1 exercise. It's like they really tense up I don't understand

  36. I am going to start this exercise but I don’t know how many days a week I should do it also I want to build upper body muscle, shoulder muscle and improve my biseps but I don’t know any exercises for them if you do can you let me know

  37. Thankyou I just subscribed. I've been working out daily but need to work on my core. So out of shape. But this helped this morning. Thank you soooo much!

  38. Brilliant the variations are so on point for all levels. I've never seen anyone show a variation on the plank like this. Thanks for posting 🙂

  39. Thank you for all the workouts you guys have compiled! It’s helping me a lot.

    How often can I do this workout? I’ve been doing it everyday after work

  40. Hi HASfit! Thank you for the great video, the exercises are really effective. I just have a question my lower back really stings when I do these exercises, is there something I am doing wrong with posture or do you have any suggestions for modifications? Thanks for your time

  41. First day , first set. Wow I feel it all through my core and abs. Thx coach. I will stay with this one until I need something more advanced. Fits right into my every other day of leg and abs. I also walk 15 minutes and ride a recumbent bike 20 minutes everyday. plus I stretch 3 times daily.

  42. So I would like to know many times a week I should do this routine. Today will be my 2nd time this week . I did this workout day before yesterday and I still feel my abs from that workout. Nice stuff. Don't ever remember feeling my abs for that long…Happy …happy ..happy. Thx coach.

  43. I did start tonight I’m gonna do everyday thanks so far i liked so far i hope I will get the up always wanted

  44. I am so happy i came across your channel. This is everything i needed to build my strength and other workouts. I had stopped working out after having my kids and it’s been 5 years. I followed your workouts for beginners and they are so effective and easy to follow through. Also, i love your motivational push. I have been doing this for less than a month and i can already see improvements. My arms are slightly toned and my whole body is more fit. Now i am working on my abs. Thank you very much.

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