Gym Abs & Core Workout for Beginners
A gym abs & core workout for beginners that you can do in a commercial gym. 5 exercises, about 31 minutes, targeting abs.
| Level | Beginner |
| Equipment | Gym |
| Time | About 31 minutes |
| Muscles | Abs |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Cable Crunch | 3 × 15 |
| 2. Spell Caster | 3 × 15 |
| 3. Landmine 180's | 3 × 15 |
| 4. Cable Judo Flip | 3 × 15 |
| 5. Standing Cable Lift | 3 × 15 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Cable Crunch
Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
2. Spell Caster
Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position. Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
3. Landmine 180's
Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
4. Cable Judo Flip
Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands. Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip.
5. Standing Cable Lift
Connect a standard handle on a tower, and move the cable to the lowest pulley position. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
More workouts like this
Gear for this workout
Gym duffel bagShoe compartment and space for everything.See it on Amazon →
Gym glovesBetter grip and fewer calluses.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.