Goal
- Build thick abs
- Get a visible six-pack
- Improve core strength
- Train abs like any other muscle
- Stay consistent
Frequency
✅ Train 2 times per week
Example:
- Leg Day + Abs
- Leg Day + Abs
Workout Duration: 15–20 minutes
Workout A
Reverse Crunch
- 3 Sets × 12–15 Reps
- Lift hips off the floor
- Slow and controlled
Lying Leg Raise
- 3 Sets × 10–15 Reps
- Keep lower back pressed to the floor
- Lower slowly
Plank
- 3 Sets × 45–60 Seconds
- Tight core
- Straight body
Hollow Body Hold
- 3 Sets × 20–40 Seconds
- Lower back on the floor
- Don't arch the back
Workout B
Bicycle Crunch
- 3 Sets × 20 Reps
- Twist the torso
- Don't rush
Flutter Kicks
- 3 Sets × 30 Seconds
- Small controlled kicks
Side Plank
- 3 Sets × 30–45 Seconds Each Side
Mountain Climbers
- 3 Sets × 30–40 Seconds
- Keep core tight
Weekly Rotation
Week after week:
Session 1
- Workout A
Session 2
- Workout B
Progressive Overload
Every week:
- Add 1–2 reps or
- Hold planks 5–10 seconds longer or
- Improve form or
- Slow down each rep
Never sacrifice form just to increase reps.
Rest Between Sets
- 45–60 seconds
- Up to 90 seconds if needed
Things to Remember
✅ Slow, controlled reps
✅ Feel the abs working
✅ Breathe normally
✅ Focus on quality, not speed
✅ Recover for at least 48 hours before the next ab workout
Nutrition Reminder
- Eat enough protein
- Stay in a calorie deficit if the goal is visible abs
- Drink plenty of water
- Sleep 7–9 hours
Biggest Reminder
Train abs to build them.
Lose body fat to reveal them.
No amount of crunches will show a six-pack if body fat is too high. Consistency with training and nutrition is what makes the difference.
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