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The best six pack abs exercise for beginners

To get a good six pack ab workout…

Raise your knees up and curl your hips up until your knees touch your elbows and then lower your knees back down slowly until your feet almost touch the floor (DON'T let your feet touch the floor) and repeat the exercise for 8-to-12 reps…
Make sure your hips and butt come up off the bench as you raise your knees up to touch your elbows and…
Don't use your arms to pull yourself up - your hands are to only be used as support hooks to keep you from falling off the bench and it's okay to use your arms just a little bit to help you but… Don't pull with your arms too much because you won't get a good six pack ab workout.

If this exercise is too hard you can do 2 things to make it easier

Raise your knees up as far as you can without having to touch your knees or…
You can lower the bench or do this lower ab exercise on the floor to make it easier or…

If this exercise is too easy you can do 2 things to make it harder

You can keep your legs straight while doing this exercise and come all the way up to touch your knees or…
You can raise the incline bench or…
You can get a 6 pack doing hanging leg raises which is the best six pack ab exercise for non-beginners.

More exercises to build a six pack…

Click on photos to see how to do exercise

Make sure you also see…

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There are 14 comments

Kevin

Hey,
Im 6'4 1/2", 28 and wear a size 36. I have spend the last three years losing almost 150 pounds, I haven't been able to lose the rest and have since seem to lose focus of my goal. I really want a 6 pack and no man boobs! I do have some "extra skin" so to speak from weighing so much. What is the best way for me to work my abs and chest and also my arms? I run 3 miles a day and spend an hour a day at the gym I'm just not sure I am doing the right exericse for the goals I want to achieve

November 11, 2011

Adrian Bryant

go here if you're having trouble losing weight

November 11, 2011

amit

hello adrian, I am having 33 waist size and fat on my tummy. What exericse is best for me to get 6 pack abs. I am doing a desk job and i get very less time for exericse. Suggest me some good exercise to get 6 pack abs. Thank you

November 09, 2011

Adrian Bryant

99% of getting a six pack is losing belly fat and to do that you need a weight loss plan and since you don't have much time you need to do this lan here

November 09, 2011

Celest

Hi! I just received your DVD. I started the running process. I am a busty woman with a highly portion but. I want to decrease my bust an put more curve on my but. Rather the bottom part, it is rounded at the top an flat at the bottom. At, the same time I want to lose weight. I don't eat that much junk food but, I cook an I like to eat. I don't know 2 much about counting calories. I would like to lose 45 - 50lbs with toning. Also, my arms I work out with dumbbells but the flabby part of my arms seem like they are not toning. Please, help me I am 34, about 5feet 7inches, weighing between 205-215, size clothing 14-16, and I work night shift and have 2kids. Which diet pill would be best for me? I tried lipo-6 did not really see a any results. How many reps an the duration to see results?

October 18, 2011

Adrian bryant

the first thing you need to focus on is just losing weight first and lipo-6 will help but you can still lose weight fast without it and the best plan for your situation is this home workout plan here

October 18, 2011

Steve

will we need to lose weight to do this , does this work your muscle r burn fat??

October 04, 2011

Adrian bryant

this will only build up your six pack or muscle and to SEE the 6 pack you will need to burn fat with diet & exercise

October 04, 2011

Lisa

Thank you for replying! :)

I had a knee injury in January. Was out of work for 6 months.

That's why I havent been going to the gym.

I dont want to go through the shots and pain again.

I need an exercise that won't irritate the soft tissue in my knee again.

Jumping rope? Whats your opinion? Good or bad for my knee?

If bad, is there something else that you would recommend?

Thank you

September 14, 2011

Adrian Bryant

what about the elliptical or bike which puts less stress on the knees?

September 15, 2011

Lisa

I have absolutely no ab muscles. I mean none! I cant even get up from a laying down position.

My husband makes fun of me and calls me "turtle" because once Im down I cant get up.

Ive had two kids and have back problems and it seems like my stomach keeps getting weaker. Even in high school my stomach was never flat. Help!

Is it hopeless? Will I ever be able to have a firm stomach?

Is there help for this "turtle"? lol

Are there like major major beginner moves that I can do?

Please help!

September 14, 2011

Marc Leclair

I don't think your case is hopeless. You can start by running or skipping rope. Those two cardio exercise also helps you build your abs as they are use while doing both. However, you can also concentrate your effort into doing only your abs by doing various exercise.

I started really chubby at the gym and worked my way gradually to a certain point where I now feel comfortable about myself! I started with 1 abs exercise then 50 skip rope. and continue like that as one work out.

I know it might not be the best thing out there if a trainer looks at this but it worked for me :)

September 14, 2011