The Best Abs Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
The Best Abs Workout Plan

The Best Abs Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

The Best Abs Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3

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Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
3 sets, 10 reps
3 10 --:--
Obliques / Expert
3 sets, 10 reps
3 10 -- --:--
Obliques / Expert
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Be sure to take a day off between workouts. Never perform two ab workouts two days in a row. Your body needs to recover.

Look to improve each workout. The listed sets are just a recommendation. If you can perform more sets, then don't cheat yourself by only performing the prescribed amount. Go until you can't go anymore.

Beginners: perform fewer sets
Advanced: increase the sets, weight, and incline.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Rock-hard abs are more than just a symbol of peak physical fitness; they are a source of envy, admiration, and attraction. Getting the best abs of your life is possible, but it requires hard work, sacrifice, and ab workouts that push you to your physical limits. The circuit cycle described below ... more

Rock-hard abs are more than just a symbol of peak physical fitness; they are a source of envy, admiration, and attraction. Getting the best abs of your life is possible, but it requires hard work, sacrifice, and ab workouts that push you to your physical limits. The circuit cycle described below is a compilation of the best ab workouts around, designed by strength coach and fitness expert Christian Thibaudeau.

Unlike many traditional sit-up and crunch plans, the best abs workouts do not rely on high numbers of inefficient and easy moves. Each move in the circuit will challenge your core development and must be practiced with a focus on good form.

This abs workout routine isolates the abdominal wall and puts your body in positions where gravity and additional muscles provide little assistance in completing the reps. Because of this, ten reps are enough for each exercise. It’s important to move from one exercise to the next without rest within each circuit cycle, as this builds endurance and demands constant abdominal engagement. It also adds an element of cardio to your abs workouts.

Weights, as well as variations in incline positioning, add resistance to your abs workout routine. As your body grows more comfortable with the demands of the workout, add weights or increase your incline to avoid the plateau that most abs workout routines inevitably hit. This abs workout routine already increases the number of sets as the plan goes on, but if you feel that you can do more then don't cheat yourself and look to improve every workout.

This routine may sound challenging, but whether you are looking for an abs workout for men or an abs workout for women, getting awesome abs requires strength building moves that isolate and seriously engage your abdominal muscles. Women often assume that strength emphasis is not intended for them, but when it comes to abs, heavy lifting and hard work are a surefire way of getting a sculpted stomach. This plan can adapted for any experience level. Beginners can perform fewer sets and advanced users can increase the sets, weight, and incline.

Rest days are important for muscle repair and results. Abs workouts should not be done on consecutive days. To enhance your results, stick to a high protein, low carb diet, and add in the listed recommended supplements at the top of the page for a shredded stomach that will make your friends jealous and the opposite sex eager to get to know you.

This best abs workout plan can be adapted for any fitness level. Beginners can perform fewer sets and advanced users can increase the sets, weight, and incline.

Try this workout 3 days a week for 30 days and get ready to show off what’s under your shirt! Start following!

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
3 sets, 10 reps
3 10 --:--
Obliques / Expert
3 sets, 10 reps
3 10 -- --:--
Obliques / Expert
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Rock-hard abs are more than just a symbol of peak physical fitness; they are a source of envy, admiration, and attraction. Getting the best abs of your life is possible, but it requires hard work, sacrifice, and ab workouts that push you to your physical limits. The circuit cycle described below ... more

Rock-hard abs are more than just a symbol of peak physical fitness; they are a source of envy, admiration, and attraction. Getting the best abs of your life is possible, but it requires hard work, sacrifice, and ab workouts that push you to your physical limits. The circuit cycle described below is a compilation of the best ab workouts around, designed by strength coach and fitness expert Christian Thibaudeau.

Unlike many traditional sit-up and crunch plans, the best abs workouts do not rely on high numbers of inefficient and easy moves. Each move in the circuit will challenge your core development and must be practiced with a focus on good form.

This abs workout routine isolates the abdominal wall and puts your body in positions where gravity and additional muscles provide little assistance in completing the reps. Because of this, ten reps are enough for each exercise. It’s important to move from one exercise to the next without rest within each circuit cycle, as this builds endurance and demands constant abdominal engagement. It also adds an element of cardio to your abs workouts.

Weights, as well as variations in incline positioning, add resistance to your abs workout routine. As your body grows more comfortable with the demands of the workout, add weights or increase your incline to avoid the plateau that most abs workout routines inevitably hit. This abs workout routine already increases the number of sets as the plan goes on, but if you feel that you can do more then don't cheat yourself and look to improve every workout.

This routine may sound challenging, but whether you are looking for an abs workout for men or an abs workout for women, getting awesome abs requires strength building moves that isolate and seriously engage your abdominal muscles. Women often assume that strength emphasis is not intended for them, but when it comes to abs, heavy lifting and hard work are a surefire way of getting a sculpted stomach. This plan can adapted for any experience level. Beginners can perform fewer sets and advanced users can increase the sets, weight, and incline.

Rest days are important for muscle repair and results. Abs workouts should not be done on consecutive days. To enhance your results, stick to a high protein, low carb diet, and add in the listed recommended supplements at the top of the page for a shredded stomach that will make your friends jealous and the opposite sex eager to get to know you.

This best abs workout plan can be adapted for any fitness level. Beginners can perform fewer sets and advanced users can increase the sets, weight, and incline.

Try this workout 3 days a week for 30 days and get ready to show off what’s under your shirt! Start following!

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
3 sets, 10 reps
3 10 --:--
Obliques / Expert
3 sets, 10 reps
3 10 -- --:--
Obliques / Expert
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Rock-hard abs are more than just a symbol of peak physical fitness; they are a source of envy, admiration, and attraction. Getting the best abs of your life is possible, but it requires hard work, sacrifice, and ab workouts that push you to your physical limits. The circuit cycle described below ... more

Rock-hard abs are more than just a symbol of peak physical fitness; they are a source of envy, admiration, and attraction. Getting the best abs of your life is possible, but it requires hard work, sacrifice, and ab workouts that push you to your physical limits. The circuit cycle described below is a compilation of the best ab workouts around, designed by strength coach and fitness expert Christian Thibaudeau.

Unlike many traditional sit-up and crunch plans, the best abs workouts do not rely on high numbers of inefficient and easy moves. Each move in the circuit will challenge your core development and must be practiced with a focus on good form.

This abs workout routine isolates the abdominal wall and puts your body in positions where gravity and additional muscles provide little assistance in completing the reps. Because of this, ten reps are enough for each exercise. It’s important to move from one exercise to the next without rest within each circuit cycle, as this builds endurance and demands constant abdominal engagement. It also adds an element of cardio to your abs workouts.

Weights, as well as variations in incline positioning, add resistance to your abs workout routine. As your body grows more comfortable with the demands of the workout, add weights or increase your incline to avoid the plateau that most abs workout routines inevitably hit. This abs workout routine already increases the number of sets as the plan goes on, but if you feel that you can do more then don't cheat yourself and look to improve every workout.

This routine may sound challenging, but whether you are looking for an abs workout for men or an abs workout for women, getting awesome abs requires strength building moves that isolate and seriously engage your abdominal muscles. Women often assume that strength emphasis is not intended for them, but when it comes to abs, heavy lifting and hard work are a surefire way of getting a sculpted stomach. This plan can adapted for any experience level. Beginners can perform fewer sets and advanced users can increase the sets, weight, and incline.

Rest days are important for muscle repair and results. Abs workouts should not be done on consecutive days. To enhance your results, stick to a high protein, low carb diet, and add in the listed recommended supplements at the top of the page for a shredded stomach that will make your friends jealous and the opposite sex eager to get to know you.

This best abs workout plan can be adapted for any fitness level. Beginners can perform fewer sets and advanced users can increase the sets, weight, and incline.

Try this workout 3 days a week for 30 days and get ready to show off what’s under your shirt! Start following!

189 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Fitness Ball
  • Dumbbells
  • Medicine Ball
  • Weight Plates
  • Incline Bench
Show All

2 Review

  • DomL
    about 8 years ago
    #

  • TylerS
    over 7 years ago
    #

    This is a fantastic abs routine! I consider myself to have a relatively strong core, but this was a beast! You can feel it working from the upper abs and moving down as you continue the circuit. I did this on the same days that I did legs, completing legs first. I usually only could do 2-3 runs of this on a given day. The Dragon Flags are rough, especially on my leg days!

    I would be careful doing this before you do any heavy work on your legs. This will tire your core out so much that it will be difficult to lift your normal weights for squats and deadlifts. You will be more likely to get injured with a tired core.

The Best Abs Workout Plan

189 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Fitness Ball
  • Dumbbells
  • Medicine Ball
  • Weight Plates
  • Incline Bench
Show All