The toned abs workout for beginners builds endurance and strength for tougher ab workouts.

The new and improved toned abs workout is a great circuit for beginners and intermediates who need to go back to basics.

It includes simple but challenging core and ab exercises that build strength, stability, and endurance. These ab exercises are super effective for flattening the stomach (especially the lower abs) when done properly so be sure to follow all the great tips.

Perform 10-15 reps of each exercise and go from one to the next with a quick rest between exercises (5-10 sec.). If you're a beginner you should only do one circuit. Intermediates can take a quick break and repeat the circuit.

Remember the key to getting results is quality of movement. If you're doing the exercises properly you should be struggling with the last few reps of every move.

Opposite Arm Oposite Leg Raise
1. Start by placing yourself on your hands and knees.
2. Slowly raise your opposite arm and opposite leg and extend them out away from the body.
3. Return to the starting position and repeat with the other side.
4. Repeat for the required repetitions.
5. Always keep this movement slow and controlled.

Toned Abs Workout Tip:
take your time with this exercise and fully extend arm and leg keeping head and shoulders relaxed. draw belly button into the spine to stabilize and protect the low back.
Sets Reps Weight/
isometric abdominal
1. Begin by lying on your back with your knees bent.
2. Hollow out your stomach by sucking in your abdominal muscles.
3. Tighten abdominal muscles in this position.
4. Hold for 5-10 seconds and repeat 10-15 times.

Toned Abs Workout Tip:
breathe in and draw belly button into the spine and low back flat against the floor. keep the rest of the body relaxed (this may be the hardest part). maintain the belly draw in as you breathe out and hold for 5-10 seconds. repeat 10 times.
Sets Reps Weight/
Shoulder Bridge 2
1. Lie on back with both feet on the floor and back flat on the floor.
2. Press both feet into the floor so that your hips come up off the ground.
3. While maintaining stabilization pick one leg off floor so that you are stabilizing with just one foot.
3. Return to the starting position keeping your hips off the ground the entire time and repeat with the other leg

Toned Abs Workout Tip:
draw belly button into spine to support the low back and only use the hands to make sure hips are not dropping down and not to support.
Sets Reps Weight/
Double Leg Pressouts
1. Start by lying on your back with your knees towards your chest and your arms flat on the ground.
2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight.
3. Bring your legs back in and repeat for the required number of repetitions.
4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger.

Toned Abs Workout Tip:
maintain belly button drawn in and low back pressed into floor as legs go out. only press out as far as you can without your low back arching.
Sets Reps Weight/
Seated Reverse Wood Chop
1. Sit on a stability ball with your knees bent at 90 degrees.
2. Hold a medicine ball and start at your right hip.
3. Rotate your trunk and arms to lift the ball above your left shoulder.
4. You should rotate at your trunk first and then lift and twist your arms.
5. Return to the starting position and repeat to the other side.

Toned Abs Workout Tip:
use a ball or a bench and any type of weight. keep hips and shoulders squared forward. this allows your obliques to do all the work.
Sets Reps Weight/
Full Situp w/ Rotation (Med/Stability Ball)
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands on chest and hold a medicine ball. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up to a seated position. Rotate your shoulders to the left and then to the right.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Toned Abs Workout Tip:
keep belly button drawn in back pressed into the ball and tongue on the roof of mouth as you roll up. use any weight that is challenging and not too heavy. roll the head up gradually and allow the neck muscles to work. if neck gets too tense just lose the ball and perform with index fingers in ears.
Sets Reps Weight/

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