Beginner Ab Workout

1 min read

Week 1

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2		Sets 1
Superset	Reps	Reps	Reps	Reps		Reps
Sit Ups	30	20	30	20		30
Jumping Jacks	50	50	50	50		50
Flutter Kicks	30	20	30	20		30
Plank	2:00	1:30	2:00	1:30		2:00

Week 2

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2		Sets 1
Superset	Reps	Reps	Reps	Reps		Reps
Sit Ups	30	25	30	25		30
Jumping Jacks	50	50	50	50		50
Flutter Kicks	30	20	30	20		30
Plank	2:00	1:35	2:00	1:35		2:00

Week 3

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 3	Sets 2	Sets 1	Sets 2		Sets 3
Superset	Reps	Reps	Reps	Reps		Reps
Sit Ups	10	25	35	25		10
Jumping Jacks	50	50	50	50		50
Flutter Kicks	10	20	30	20		10
Plank	1:35	1:40	2:00	1:40		1:35

Week 4

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 4	Sets 1	Sets 4		Sets 1
Superset	Reps	Reps	Reps	Reps		Reps
Sit Ups	40	10	40	10		40
Jumping Jacks	50	50	50	50		50
Flutter Kicks	30	10	30	10		30
Plank	2:10	1:40	2:10	1:40		2:10

Week 5

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2		Sets 1
Superset	Reps	Reps	Reps	Reps		Reps
Sit Ups	45	25	45	25		45
Jumping Jacks	50	50	50	50		50
Flutter Kicks	30	20	30	20		30
Plank	2:20	1:45	2:20	1:45		2:20

Week 6

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2		Sets 1
Superset	Reps	Reps	Reps	Reps		Reps
Sit Ups	50	25	50	25		50
Jumping Jacks	50	50	50	50		50
Flutter Kicks	30	20	30	20		30
Plank	2:30	1:45	2:30	1:45		2:30

Week 7

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 2	Sets 2	Sets 1	Sets 2		Sets 2
Superset	Reps	Reps	Reps	Reps		Reps
Sit Ups	25	25	50	25		25
Jumping Jacks	50	50	50	50		50
Flutter Kicks	20	20	30	20		20
Plank	1:50	1:50	2:30	1:50		1:50

Week 8

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 2	Sets 3	Sets 2	Sets 3		Sets 2
Superset	Reps	Reps	Reps	Reps		Reps
Sit Ups	30	20	30	20		30
Jumping Jacks	50	50	50	50		50
Flutter Kicks	20	10	20	10		20
Plank	2:00	1:50	2:00	1:50		2:00

Week 9

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2		Sets 1
Superset	Reps	Reps	Reps	Reps		Reps
Sit Ups	60	30	60	30		60
Jumping Jacks	50	50	50	50		50
Flutter Kicks	30	20	30	20		30
Plank	2:30	2:00	2:30	2:00		2:30

Week 10

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 3	Sets 3	Sets 3	Sets 3		Sets 3
Superset	Reps	Reps	Reps	Reps		Reps
Sit Ups	25	25	25	25		25
Jumping Jacks	50	50	50	50		50
Flutter Kicks	20	20	20	20		20
Plank	2:00	2:00	2:00	2:00		2:00

Week 11

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 4	Sets 2	Sets 1	Sets 2		Sets 4
Superset	Reps	Reps	Reps	Reps		Reps
Sit Ups	20	40	80	40		20
Jumping Jacks	50	50	50	50		50
Flutter Kicks	10	20	30	20		10
Plank	2:00	2:30	2:45	2:30		2:00

Week 12

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	Sets 1	Sets 2	Sets 1	Sets 2		Sets 1
Superset	Reps	Reps	Reps	Reps		Reps
Sit Ups	100	50	100	50		100
Jumping Jacks	50	50	50	50		50
Flutter Kicks	30	30	30	30		30
Plank	3:00	2:30	3:00	2:30		3:00

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Updated on July 18, 2022