Free Weekly Workout Plans in Your Inbox

Free Weekly Workout Plans in Your Inbox

Free Weekly Workout Plans in Your Inbox” is your gateway to a healthier, stronger you, delivered straight to your email every week. From beginner-friendly workouts to advanced routines, Nourish Move Love provides a variety of plans focused on different fitness goals. Whether you're just starting out or looking to target specific areas like your core, you'll find tailored programs to suit your needs. One standout is the 5-Minute Beginner Ab Workout, designed by certified personal trainer Lindsey Bomgren. This no-equipment routine focuses on building core strength with simple, yet highly effective exercises like toe taps and dead bugs. Perfect for adding to any workout regimen, this plan ensures you can tone and strengthen your abs in just five minutes. Have you been searching for a way to effectively start your fitness journey with minimal time commitment? If so, you're in the right place!

Free Weekly Workout Plans in Your Inbox

Starting or maintaining a workout routine can be a daunting task, but having a well-structured plan delivered straight to your inbox can make it much easier. Whether you're a beginner or looking to diversify your fitness plans, free workout regimens can provide the guidance and motivation you need.

Why Subscribe to Weekly Workout Plans?

Imagine having a fitness expert design a tailored to your needs and goals. Subscribing to a weekly workout plan not only saves you planning time but also ensures you're doing exercises that are effective and safe. These plans can help keep you accountable, provide variety, and make your fitness journey more enjoyable.

5-Minute Beginner Ab Workout (Video)

When it comes to starting a workout routine, many of us seek exercises that are both effective and can be done quickly. That's where the 5-Minute Beginner Ab Workout by Lindsey Bomgren, CPT, comes into play.

Build Functional Core Strength

A strong core is fundamental to overall fitness. It helps with balance, stability, and reducing the risk of injuries. In this 5-minute routine, Lindsey Bomgren introduces five beginner-friendly exercises designed to strengthen your upper abs, lower abs, obliques, deep transverse abdominal muscles, and pelvic floor.

Equipment Needed: None!

Great news! This ab workout requires – just your . This makes it perfect for home workouts or when you're on the go.

5-Minute Beginner Ab Workout Instructions

This section will guide you through the workout step-by-step. You can either follow along with the guided video on YouTube or read through these comprehensive instructions to understand each exercise.

Your Workout Looks Like This:

  1. 5 Beginner Ab Exercises
  2. Timed Intervals: 40 seconds of work per exercise, followed by 20 seconds of rest.
  3. One Set Each: Perform each exercise once – no repeats.

Let's break down each exercise for you:

Exercise 1: Lying Bent Knee Toe Taps


  • Transverse abdomen (deep core)
  • Lower abs
  • Hip flexors

How To Do It:

  1. Start by lying on your back, with the core engaged.
  2. Lift your knees to form a 90-degree angle, knees stacked on top of hips.
  3. Imagine a string connecting your hip bones to activate the transverse abdominal muscles.
  4. Tap your right toe to the mat, return to the starting position, then tap your left toe.
  5. Alternate tapping each toe without letting your lower back pop off the mat.

Exercise 2: Dead Bug


  • Rectus abdominis (six-pack muscles)
  • Obliques
  • Transverse abs

How To Do It:

  1. Lie on your back, core activated, pressing your lower back into the mat.
  2. Lift your knees to a 90-degree angle and extend your hands overhead.
  3. Extend your right arm overhead while simultaneously straightening your left leg.
  4. Return to the starting position and repeat with the opposite arm and leg.

Exercise 3: Modified Side Plank with Toe Touch (Right)


  • Obliques
  • Transverse abs
  • Upper and lower abs

How To Do It:

  1. Start in a modified side plank with your right forearm on the mat, right shoulder over the elbow, and right knee on the ground.
  2. Extend your left leg and arm.
  3. Engage your core and lift your hips.
  4. Option to add a toe touch by pulling your left toe towards your left hand. Repeat.

Exercise 4: Rolling Plank


  • Entire core
  • Deep transverse abs
  • Upper and lower abs
  • Lower back

How To Do It:

  1. Begin in a beginner plank on your knees. Forearms should be on the mat, shoulders stacked over elbows.
  2. Lift your right knee off the mat and straighten through your right leg.
  3. Repeat with the left knee, extending both legs on toes.
  4. Hold the forearm plank for a moment and then return one knee at a time to the mat.

Exercise 5: Modified Side Plank with Toe Touch (Left)


  • Obliques
  • Transverse abs
  • Upper and lower abs

How To Do It:

  1. Start in a modified side plank with your left forearm on the mat, left shoulder over the elbow, and left knee on the ground.
  2. Extend your right leg and arm.
  3. Engage your core and lift your hips.
  4. Option to add a toe touch by pulling your right toe towards your right hand. Repeat.

Follow Along on YouTube

Prefer to watch and follow along? Lindsey Bomgren has provided a guided video for this 5-Minute Beginner Ab Workout on YouTube. It's a great way to ensure your form is correct and to maximize the benefits of each exercise.

Join the Free 7-Day Ab Challenge

Looking to push your limits a bit further? The 7-Day Ab Challenge is an excellent way to intensify your ab workouts. Sign up to receive daily ab routines that will help you build a strong and defined core throughout the week.

How Often Should a Beginner Do Ab Workouts?

Consistency is key, but so is recovery. Ideally, you should incorporate targeted ab and core workouts 1-3 times a week. This allows your muscles to recover while still making significant progress.


What Are The Best Ab Exercises For Beginners?

Variations of planks and dead bugs are excellent for beginners. They require and can be easily scaled based on your fitness level. The exercises featured in today's workout are perfect examples.

How Often Should A Beginner Do Ab Workouts?

As mentioned, 1-3 times a week is ideal. Overtraining should be avoided as it can lead to muscle imbalances, burnout, and potential injury.

More Ab Workouts to Explore

  • 7-Minute Standing Ab Circuit Workout: Perfect for those who prefer to exercise standing up.
  • 7 Best Upper Ab Exercises (): Focuses on targeting the upper abdominal muscles.
  • 10-Minute Daily Ab Workout: An extended routine for daily core building.

Pin This 5-Minute Beginner Ab Workout

Liked what you read? Save it for later by pinning this 5-minute beginner ab workout on your favorite fitness board. Sharing is caring!

Free Weekly Workout Plans In Your Inbox

About Lindsey Bomgren

Hi, I'm Lindsey Bomgren, a certified trainer and fitness instructor. My goal is to make fitness accessible and enjoyable for everyone. Through detailed workout plans and motivational guidance, I aim to help you achieve your fitness goals from the comfort of your home.


Starting your fitness journey doesn't have to be overwhelming. With free weekly workout plans delivered straight to your inbox and a variety of beginner-friendly routines at your fingertips, you've got all the tools you need to succeed. A few minutes a day can contribute to a healthier, stronger you.

More from Abs + Core Workouts

  • 30-Minute Yoga Sculpt
  • 20-Minute Functional Core Training (Strong 20, Day 9)
  • 25-Minute Single Dumbbell Workout (Full Body Strength)
  • 30-Minute Arm Workout with Weights
  • 8 Exercises to Induce Labor (Labor Inducing Workout)
  • 25-Minute Leg Workout: Strength, Power and Isometrics (Stronger 25, Day 3)

Free Weekly Workout Plans In Your Inbox

Subscribe for More

Stay on track with your fitness goals by signing up for weekly workout plans in your inbox. Name and email are all it takes to get started. Happy exercising!

Note: This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

Click To View The Free Weekly Workout Plans In Your Inbox.

Scroll to Top