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Ab Workouts

Get toned abs with these simple ab workouts!

Ab Workouts

Workout A

BEGINNER’S WORKOUT
BODYPART      EXERCISE SETS     REPS
Abdominals Hip thrust 3   15-20
  Crunch 3   15-20
Lower Back Back extensions       2-3   10-12

Training Notes

  • Use strict form and a smooth motion both up and down, learn how to do each exercise properly.
  • Don’t go fast, you’ll get better results with a deliberate speed.
  • Hold the contraction for a moment before releasing slowly.
  • Do as many reps as you can, but stop if you need to, then start again when you feel comfortable.
  • Train abs 3 times a week. Take at least a day of rest between ab training sessions.
  • Rest 15-30 seconds between each set.
  • Perform 20 minutes of cardio 3 days a week.

Workout B

INTERMEDIATE WORKOUT
BODYPART      EXERCISE SETS     REPS
Abdominals Seated knee-up 3   15-20
  Crossover crunch 3   20-30
  Crunch 3   30
Lower Back Back extensions 3   15
  or 
Lying torso raise    
3   12

Training Notes

  • Train abs 3-4 times a week.
  • Use proper training form.
  • Rest 15-20 seconds between each set.
  • Perform 30 minutes of cardio 3-4 days a week.

Workout C

ADVANCED WORKOUT
BODYPART      EXERCISE SETS     REPS
Abdominals Hanging knee raise 3   20
  Decline crunch 3   20
  Decline twisting crunch   3   30
  V-up 3   20
Lower Back Good morning with
  dumbbells 3   12

Training Notes

  • Train abs 3-4 times a week.
  • Use proper training form.
  • Rest 20 seconds between each set.
  • Perform 45 minutes of cardio 3-4 days a week.
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