Abs are one of the most attractive muscles in men and women. Generally, people with visible abs have 6 or 8 packs. You can also get 12 but it’s too much difficult. In general, a personality looks much better in 6 abs. But choice varies from individual to individual. Here is a great abs workout plan to change your look. But before moving forward it’s important to burst out some myths, which has been spread in most of the youths.
Abs Workout | Myth vs Facts
MYTH: You should not hit abs when you are bulking
FACT: Abs are just like any other muscle in our body, which we should train regularly irrespective of whether we are cutting or bulking.
MYTH: You have to make abs.
FACT: Everyone has abs. But it’s hidden under the layer of fat. When the fat percentage drops below 17, abs start to become visible.
MYTH: You get abs by doing abs exercises.
Fact: Abs become visible only when our fat layer disappears. and The fat layer doesn’t disappear by doing only abs exercise. To drop the fat level, it’s important to have a clean diet. That’s why it’s a saying that abs are made in the kitchen and not in the gym. But this doesn’t mean you should quit ab workouts. Doing abs workout makes your abs muscles more strength which is very important.
Abs Workout | Understand the Anatomy
Getting a little idea of anatomy can help you to understand your workout better.
1) Rectus abdominis: Upper, middle and lower abs come under rectus abdominis. A combination of all of this is called rectus abdominis. When you hit either lower or upper abs, your whole rectus abdominis gets activated, but the tension is of course more on the part you are training.
2) Obliques: Obliques are located on both sides of six-packs. Internal oblique lies under external obliques. Obliques help in rotation of the spine.
The Ultimate Abs Workout Guide
Doesn’t matter if you’re a beginner or regular gymmer. We have an ultimate abs guide for beginners, intermidiate and advance level. Check you capacity and choose plan wisely. If you’re a beginner, start with beginner’s guide and build your strength to move for the intermidiate level. Go through these best abs workout plans and exercises.
Best Abs Workout for Beginners
If you are a beginner and you want the ripped core, you need to know one important thing that you should correctly train your abs and not pick any random exercise. Our suggestion would be to start your workout by hitting your lower abs and then move towards upper abs. This is because many people ignore lower abs as it is a little difficult to create tension on the lower part. So, here we go with the best abs workout plan and exercises for beginners.
Lying leg raises
3 Sets, 10 Reps
Target Area: Lower Abs
HOW TO DO lying LEG RAISING:
- Position yourself on the floor with your face up
- Slowly raise your legs to 90 degrees without bending in knees (In the beginning, try with bending in knees)
- Move your leg to the start position
Scissors workout for the lower abdomen
3 Sets, 15 Seconds
Target Area: Lower Abs
HOW TO DO SCISSORS WORKOUT:
- Lie down on your back with hands straight on your side.
- Slowly raise your left leg to 90 degrees.
- Now, start raising your right leg while lowering the left leg.
- Keep your knees slightly bent.
- Go back to starting position and repeat.
Reverse crunches
3 Sets, 20 Seconds
Main Target Area: Lower Abs
Secondary Target Area: Upper Abs & Obliques
HOW TO DO REVERSE CRUNCHES:
- Lie on the floor or mat face up with your palms facing down.
- Place your hands a few inches wider than your hips.
- Extend your legs straight up directly over your hip joint.
- Slowly lift your hips off the ground the size you can and back to normal.
- Do 3 sets of 20 sec.
Plank
3 Sets, 30 Seconds
Main Target Area: Whole Core
HOW TO DO PLANK:
- Plant hands straight under shoulder (Slightly wider than shoulders) – similar to push-ups position.
- Form a straight line with your head, shoulders, back, hips, knees, and ankle.
- Keep your back straight and tighten your abs.
- Remain in the position for 30 sec.
Abs Workout For Intermediate Level
When you enter the intermediate level and you are no more a beginner. It’s time to increase the intensity level of your workout for progression. So, here we go with the best abs workout plan and exercises for the Intermediate level.
Hanging leg rises
4 Sets, 12 Reps
Target Area: Lower Abs
HOW TO DO HANGING LEG RAISES:
- Hang yourself on a pull-up bar with your legs straight.
- This is your starting position.
- Then slowly lift your legs up-to 90 degrees
- Get back to the starting position.
- Repeat this process 12 times.
Take the precaution of not to swing your whole body. Try to balance it. Still feeling difficult? there is an option of lying leg raises. We have mentioned it in the beginner guide.
Cross arm crunches
4 Sets, 12 Reps
Target Area: Upper Abs
HOW TO DO CROSS ARM CRUNCHES:
- Lie on your back straight with face up.
- Keep your legs slightly bent.
- Shoulders slightly off the floor.
- Keep your arms crossed over the chest.
- Lift the upper part of your torso by contracting your abdominal muscles.
- Pause for 1 minute and go back to starting position.
Russian twist
4 Sets, 12 Reps (6 Each Side)
Target Area: Oblique
HOW TO DO RUSSIAN TWIST:
- Lie down on your back straight with your head up.
- Bend your knees.
- Remain in a position when you do crunches, like lift your torso and twist them.
While twisting your torso, focus on the contraction in your obliques and abs. Breath out when rotating to the side, breath in when coming back to the center.
Plank
4 Sets, 1 Minute
Target Area: Rectus Abdominis and Obliques (Whole Core)
HOW TO DO PLANK:
- Plant hands straight under shoulder (Slightly wider than shoulders) – similar to push-ups position.
- Form a straight line with your head, shoulders, back, hips, knees, and ankle.
- Keep your back straight and tighten your abs.
- Remain in the position for 1 minute.
V sit-ups
4 Sets, 1 Minute
Target Area: Rectus Abdominis (Lower, Upper, Middle Abs)
HOW TO DO V SIT-UPS:
- Lie flat on your back
- Put your hands over your head and keep your legs straight.
- Bring your legs towards you and reach for your toes
- Go back to the starting position.
- Repeat this process for 1 minute.
Abs Workout For Advance Level
When you enter the advanced level, you need to increase the intensity even more than intermediate. You should also add other factors to burn more calories and more challenging. Like mixing two different exercises, we call it superset. So, here we go with the best abs workout plan and exercises for the advance level.
Hanging leg raises with added weight
4 Sets, 12 Reps
Target Area: Lower Abs
HOW TO DO HANGING LEG RAISES WITH ADDED WEIGHTS:
- Hang yourself on a pull-up bar with your legs straight.
- Add weight as shown. This is your starting position.
- Then slowly lift your legs up-to 90 degrees
- Get back to the starting position.
- Repeat this process 12 times.
Superset of cross arm crunches and reverse crunches
4 Sets, 45 Seconds each
Target Area: Rectus Abdominis
HOW TO DO SUPERSET OF CROSS ARM CRUNCHES AND REVERSE CRUNCHES:
- Perform cross arm crunches as mentioned in the intermediate level.
- Do it for 45 seconds
- Now immediately after this, get ready for reverse crunches.
- Do reverse crunches as mentioned in the intermediate level
- Do this exercise for 45 seconds as well.
Instructions of both exercises have given above. You have to first do cross arm crunches for 45 seconds and immediately after that reverse crunches for 45 minutes and then take rest. Repeat it for 4 times
Plank with added weights
4 Sets, 1 Minute
Target Area: Whole Core
HOW TO DO PLANK WITH ADDED WEIGHTS:
- Get ready in the position of the plank as mentioned in the intermediate level.
- Add weight on your back according to your capacity
- Stay for 1 minute
Russian twist with added weights
4 Sets, 1 Minute
Target Area: Whole Core
HOW TO DO RUSSIAN TWIST WITH ADDED WEIGHT:
- Get ready in the position of Russian Twist as mentioned in the Intermediate level.
- Add weight (Take plate in your hands).
- Do 4 sets of 1 minute
Bicycle crunches
4 Sets, 1 Minute
Target Area: Whole Core
HOW TO DO BICYCLE CRUNCHES:
- Lie flat on the floor.
- Put your hands behind your head
- Bring your right knee towards your chest and lift your shoulder in a manner that your elbow touches your knee.
- Make sure that you move ribs and not only elbow move ribs and not
- Now switch to another side (left knee) to complete 1 rep.
- Do 4 sets of 1 Minute
Precautions: Don’t try advance level workout until your body is fully prepared for it. You can continue with the Intermediate level. Once you have ripped core and you are strong enough to handle advanced training, move toward it.
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