Abs Workouts Designed for People New to Exercise

We are continuing our interview series on eating right, losing weight and stomach fat and building great abs (abdominal) with Scott Colby, an internationally known fitness professional, public speaker, and author of "Abs Uncrunched." continues to share with us information on how to lose stomach fat. He is also the owner of AbsUncrunched.com, TheAbsExpert.com and creator of the on line teleseminar series, My Ultimate Body Makeover and Amazing Abs Formula. He has helped thousands of people around the world get fit, lose stomach fat and exercise more effectively. In this interview he talks with me about building great abs and beginning to exercise.

Lisa: Scott, many people are afraid to get started with their exercise routine. They don't know where to start, what exercises to do or wonder what can they achieve. How do you answer those questions?

Scott: Those that are new to exercise, or just have not been active in a long time, can achieve the results you want with a few simple beginning body weight exercises in a circuit format. These exercises increase your strength and get your heart rate up by taking little breaks (60-90 seconds) in between exercises.

Lisa: What is the best way to get started on your exercise and fitness routine?

Scott: The best way to begin is to learn these seven different basic movements you should learn. Once you learn the technique of these exercises you can move on to more difficult ones. With each of these 7 body weight movements, beginners should complete 10-15 repetitions of each, with very little rest in between.

Lisa: What are these basic 7 movements or exercises?
Scott: One exercise for easy for beginners is the "Step up." You can use an exercise step or even the bottom step of your staircase. Step up with right foot then down. Then up with left foot then down. Repeat 10-15 times, take a minute break and then, do "Push-ups." Start your new workout routine by including 10-15 traditional push-ups. Do these push-ups with your knees bent then move on to legs straight once you have mastered the beginner version. Next, try "Squats" To do beginner squats, lower yourself to sit lightly on a sofa, chair or park bench then lift back up. A fourth exercise good for beginners but for some difficult to do, is the "Pull-up." Beginners should start with a rope, exercise strap or even a towel. Look it over a tree branch or other sturdy surface. Place hands on each end of the towel or rope and place your body at an angle with feet planted on the ground shoulder width apart. "Row" yourself up and down by pulling your body weight closer to your stable surface, bending your elbow and then relaxing your body back to the angled position. . The fourth movement is a "Lunge." To do the lunge exercise, use a chair or other item to hold onto for balance. Take a wide step forward with right leg, toys pointed straight, bend back knee, lifting heel of foot from the ground. Bring yourself upright and then alternate sides.

Next try the "Plank." This exercise is excellent for abdominal stabilization. Beginners should attempt to hold the position for 20-30 seconds. To "plank" lay your body flat, in a traditional push up position, but rest your elbows on the ground and lower your arms. Hold your body straight not allowing the center of your body to touch the ground, feel shoulder width apart and lifted from the ground. Lastly, the "Spiderman climb" is also great for abdominal stabilization as well as works your shoulders and chest. To do the Spiderman Climb, us the traditional push-up position with palms flat on the ground and feet toed to the ground shoulder width apart; bring your knee up to your elbow lifting feet off of the ground. Alternate sides completing 10-15 repetitions.

Lisa: What are some of the benefits of beginning to exercise and using these movements you suggest?

Scott: Beginner exercises are easy to do and have great benefits. Starting an exercise routine takes very little time and can help you achieve a flat stomach, the use of full body exercises leads to a healthy body. Your energy levels will increase and you will will also feel better about yourself and your day.

Lisa: How can people begin?

Scott: Don't worry about being a beginner. Major baseball players played T-ball once upon a time. Everyone starts each things somewhere, either in work or in play. Just start your workouts and you will be on your way to an experienced exerciser, with a health body and flat stomach. That is definitely worth the start.

Lisa: Thank you so much Scott for taking the time to share this information with us today. You make it all sound so easy to do!

[back to top] [Print This Article] [Close]