30-minute abs workout – beginner

weight lossBeginnerAllUpdated 27/02/2026

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Goal

Increase energy expenditure and cardiovascular fitness through intervals and full-body work. Beginner session: improvement your abs in 30 min. Control the pace, avoid training to failure and aim for weekly consistency. Keep your technique controlled, progress gradually and stop if pain appears.

Workout plan

#1Beginner

Crunches

4 sets15 repsMantener 3 seg the contraction.

Crunches with twists to knee opposite

#2Beginner

Crunches with twists to knee opposite

3 sets10 reps

Crunch of pelvis lying on the floor

#3Beginner

Crunch of pelvis lying on the floor

3 sets15 reps

Crunches: elbow opposite reaches toward knee bent

#4Beginner

Crunches: elbow opposite reaches toward knee bent

10 reps2 series by each elbow-knee

Plank with support of forearms

#5Beginner

Plank with support of forearms

4 sets10 repsabs activado and hip fija

Contraction of inchworm

#6Beginner

Contraction of inchworm

3 sets10 repsmovement fluido without cortes, controlando the breathing

Stretch of the cat

#7Beginner

Stretch of the cat

2 sets20 reps20 seg

Stretch of abs and flexors of the hip

#8Beginner

Stretch of abs and flexors of the hip

2 sets20 reps20 seg

Stretch of abs the torso in extension

#9Beginner

Stretch of abs the torso in extension

2 sets20 reps20 seg