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Muscle-Building Workout and Diet


Hi, I’m Tom Holland Bowflex Fitness
Advisor this is the two minute ab workout for beginners. When it comes to exercise we want to
start and progress correctly. So when it comes to our abdominals, we want to start and build up slowly. So
if you’re a beginner, that’s great. We’re going to show you how to target
the three areas to start making those connections so you can build and get stronger as you
go. Because flat abs are not just for looks, it’s also to be as healthy as possible. So we’re going to start with just a basic crunch with our hands on our thighs. So Lisa and Ryan are going to lie back,
they’re going to keep their legs bent, they’re gonna put their hands on their
thighs. They’re just going to slowly reach up, ready and begin. We’re going to do 30
seconds. You’re going to take your time. So they’re just getting acclimated to
bringing those shoulder blades up off the ground. You want to keep your chin off of your
chest – imagine you have a tennis ball in
between. And she’s looking – if you look at Lisa – she’s looking up at the ceiling. Ryan as well. We’ve about 10 more seconds just getting used to working the major area our rectus abdominis of our abdominals.
From here we’re going to do some marches. Ready and begin. So now they’re just going to lie back and just going to alternate raising and lowering a foot. This is really important. It’s basic but
it gets you started it makes those connections – lower abdominals. Once you lift your legs off the ground as more advanced exercises ask for, you want to
do that correctly. This is a great way to start. About 10 more seconds and we’re going to work on the sides of our abs – our obliques. So we did the front, we did the lower,
we’re going to finish up working both sides. In three, two, fantastic. Now drop both knees, bent to the right side. Ready and begin. They’re just going to slide up again lifting their shoulder blades up off the ground. But because they’re
twisted, you’ll see Lisa you’ll see Ryan, when their knees are to the right
they’re going to target that left oblique a little bit more. Alright? So nice and natural. Don’t jerk.
Nice, slow controlled movement. Going to do about five more seconds. We’re going to finish up with the other
side. We’re getting all three areas. Ready and switch. So they’re going to do the same thing to
the other side. So that’s it – two minutes. Do this a
couple times for a couple weeks maybe ’til you get used to these movements and then
you’re going to progress. You’re getting your six pack that’s your
rectus abdominis with the thigh crunches. And now we’re getting the sides of the
obliques, both sides, learning to target just the sides and
that gets all three parts of our abs. Ready and rest. And there you have it, the two minute ab
workout for beginners. For more quick workouts just like this
please subscribe to our channel. Get fit fast with home fitness solutions
by Bowflex at bowflex.com – be fit for life!

67 thoughts on “2 Minute Easy Ab Workout for Beginners

  1. This is so perfect for me thank you! I will try it tomorrow and hopefully do it everyday until I feel ready to do more 🙂

  2. I'm a small person and people say I'm thin but when I take off my shirt I'm not proud of my body. Is there any other workouts I should try so I can get that "bikini body". I am a beginner. I am looking at prom dresses and I would like to feel and look beautiful before it. Prom is a couple months away. – Rachel Junior in High School

  3. Thank you so much for these videos Boflex! They're the only ones that I find easy to follow and not too intimidating 🙂 <333

  4. will this help me get rid of lower stomach fat ? mine a just a little..but i want it to go away completely.. 🙂

  5. I'm very new to this workout field, it's been 3 days since i started working out in my whole life, what exercises do you recommend to get rid of stomach fat, and of thigh fat?

  6. these crunches just made my necks hurt 🙁 i did everything it said on the video but i dont feel anything in my abs

  7. I felt it working after, definitely doing these a few times a day, thank you for the clear instructions, hopefully it works well for me 🙂

  8. 2 Questions from my side.

    1. Is it Enough just 4 minutes of Workout a day?

    2. If Yes, How many days it will take for a flat belly?

  9. Can you recommend any videos for my legs? I have big jiggly calves and I'm a girl… it bothers me sometimes.. can you help me?

  10. I tried this and my chin/throat hurts. Can you please tell me what i'm doing wrong? And I can barely lift my shoulder blades up too…

  11. When doing the crunches and the oblique crunches I can really feel it in my neck as well. Am I supposed to, are my neck muscles just really weak or am I doing something wrong?

    Also, whilst doing the crunches I definitely feel it in my muscles, but I don't feel anything during the marches. Is there a type of exercise for the same area that's a bit more intense that I could replace the marches with when doing this?

  12. This is just superb, I have been researching "abs workouts for women at home" for a while now, and I think this has helped. You ever tried – Melubras Physique Patenier – (do a google search ) ? Ive heard some interesting things about it and my colleague got great success with it.

  13. Hey.. i hv been trying out all these from past few days and it ends with a burning sensation in my abdomen and thighs. So, its working. But the thing is that I want to loose some weight before getting that abs and all.. So, does all these helps in reducing weight??

  14. For the most part, I feel my abs working. Though I have a lower back pain sometimes. I know this isn't normal, but what can I do to stop it?

  15. Me: 2 minuets I can do this!
    Him: so we are going to start easy with some crunches.
    Me: …
    Him: let’s begin!
    Me: IM DYING SOMEONE CALL 911!!!!

  16. Thank you for making this video. It is great for someone like me, a total beginner. I wondered if I was doing it wrong at first because I didn't feel any stiffness. The next morning I knew I had done it right as the stiffness was all in the right places.

  17. Thanks for sharing plz share some more workouts for flat belly as my belly got fat after my gall bladder polyp removal plz help me out it's look odd as my weight is50 kg height 5.3 age41 mother of three daily do walk plus household works plz help out

  18. Kinda stings to be 5'8" and 130lbs and have all the excess belly skin from 100lbs ago. Hopefully some regular core exercises will at least make me feel better.

  19. I’ve been trying to regain the six pack I had sophomore year of high school. Wanted to start off easy and loved the video! But do you have any tips for what foods I should eat and which to avoid? Keith – Freshman in college

  20. i’m going to do this for 25 days and i’ll see what happens, if something changes then i’m going for other workouts! day 1 begin!

  21. Finally, after years of being unable to do any ab exercises, I've found something I can actually do! 😀
    I aim to do this a few times a day for a few weeks until my muscles are a little stronger and I'm ready to progress… Wish me luck!

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