A schedule for abs workouts helps you strengthen your core and achieve defined abs with exercises done three to six times a week. This routine balances heavy and light workouts to build muscle while allowing recovery.
Whether you’re following an abs workout plan for females or males, dedication to both your gym routine and diet is key to seeing results.
Committing to this schedule can make you look better, feel stronger, and lead to a healthier lifestyle. In this article, we’ll explore more about creating effective abs workout schedules at home.
When to Work Your Abs?
It is advisable to incorporate your ab practice into your entire fitness program. Many people choose to do their abs workouts three times a week, which helps their abs recover and get stronger.
If you’re doing heavy exercises like squats or deadlifts at the gym, try doing your ab routine either before as a warm up or after as a cool down. This helps your core stay active and supports you during your main weight training.
It’s good to work on your abs at least once every week. Mixing this routine with your other workouts, like weight training and cardio, can boost your overall strength and keep your metabolism high. This way, your abs workout fits well with your fitness goals and keeps your body in great shape.
Is there a Way to Make this Ab Routine Easier?
Absolutely! If you find the standard exercises too challenging, especially if you’re dealing with back issues or other injuries, modifying the resistance can help.
For instance, you could reduce the mass or use no equipment instead of using a heavy dumbbell or plate. This reduction helps lessen your back strain while effectively working your abs.
You can adjust your ab routine by starting with fewer sessions than the usual three times a week and gradually increasing as you get stronger. Also, doing each exercise slowly and with control can help prevent injuries and make your workout more effective.
How Should This Fundamental Exercise Be Performed?
The way you perform this ab workout matters because it’s very complex. Novices should focus on only three of the seven exercises, completing two sets of as many repetitions as possible, with a minute of rest in between.
From there, increase the intensity and duration of your workouts while decreasing the time you spend resting. After 12 weeks, it is reasonable to aim to perform all seven exercises in a large circuit at once, take a minute or two to relax, and repeat it twice.
Feel free to vary how you break up the workout as you get closer to that. As an example, here is how I like to do supersets:
Do this three times:
1: Do Exercises 1 and 2, then rest for 30 seconds.
2: Do Exercises 3 and 4, then take another 30 second rest.
3:Do Exercises 5 and 6, and rest for 30 seconds.
4: Finish with Exercise 7, and rest for a full minute.
Keep going in each set until you can’t do another rep easily.
Be aware that I haven’t added any indirect or direct work. Direct, oblique exercises, in my experience, make you gain more belly fat. Furthermore, the obliques stimulate full body weight training activities such as squats and deadlifts.
How Are the Exercises to Be Done?
Exercise 1: Sit up
Main Objective: Upper Abs
- Place your legs beneath a sturdy bench or furniture and lie flat on your back on the floor with your knees bent.
- Put your hands up against your chest.
- Raise your torso till you are almost sitting by flexing your abdominals.
- Lower your torso to the starting position while maintaining the tension in your abs.
Exercise 2: Leg Lift
Main Objective: Reduced Abs
- Lie flat on your back with your legs extended straight before you.
- For support, put your hands by your sides toward the ground.
- Lift your legs till they are perpendicular to the floor while flexing your lower abs.
- Tension should be maintained when you drop your legs to the starting position. (Note: Throughout the movement, keep complete control. Refrain from giving in to the want to let your legs sink during the negative section of the exercise.
Exercise 3: V up
Main Objective: Abs both upper and lower
- Lie flat on your back with your legs extended straight in front of you.
- For support, put your hands by your sides toward the ground.
- Lift your legs till they are perpendicular to the floor while flexing your lower abs.
- Now, without lifting your back off the ground, curl your shoulders and torso as high as you can off the floor.
- Keep your tension constant as you drop your knees to the starting position and then raise your torso to the same position.
Exercise 4: Seated Knee Tuck
Main Objective: Abs both upper and lower
- Lie flat on your back with your legs extended straight in front of you.
- For support, place your hands at your sides, palms down.
- Bring your legs slowly up to your chest, bending them at the knees.
- When your knees are close to your chest, curl up and lift your shoulders and torso off the ground without lifting your back off the ground.
- Lower your body to the floor and bring your legs back to the beginning position.
- This is just one of many great ab exercises on Bodybuilding.com. Do some more searching to find the ones that are best for you.
How Many Times a Week Should I Workout Abs?
The number of times you should work out your abs each week varies based on your fitness level, how well you recover, and your goals. For most people, doing ab exercises 2 3 times a week is a good starting point.
This frequency allows your muscles to recover and grow stronger while helping you progress towards more defined abs. Adjust this Schedule as needed to match your fitness journey and the results you want to achieve.
Is it OK to Do Abs Workout Daily?
Jay advises that most people should not do ab workouts more than six times a week. It’s important to give your abs and the rest of your body time to rest and recover.
Daily ab workouts can be too much, leading to potential strain and inadequate recovery time. Giving yourself at least one day off per week can help maintain a healthy balance and prevent overtraining.
Frequently Asked Questions
Should I Train Abs Every 2 Days?
Training abs every two days is effective, allowing ample muscle growth and strength recovery time. This Schedule helps prevent overtraining while promoting consistent progress in building and defining your abdominal muscles.
How often Should I Schedule Abs Workouts in a Week?
It’s best to schedule 3 4 abs workouts each week. This frequency balances muscle recovery and progress effectively, helping you achieve consistent gains without overtraining.
What is the Best Time of Day to Do an Abs Workout?
Abs workouts can be done at any time that suits your daily routine. Consistency is more crucial than a specific time, so choose when you feel most energetic and stick to it.
Can I include Abs Workouts on My Cardio Days?
Yes, you can include abs exercises on cardio days. This approach maximizes your workout efficiency by simultaneously enhancing core strength and cardiovascular health, making the most of your fitness routine.