We’ve all been there, wishing we had better looking abs, but the truth is there’s so many workout for abs out there it’s hard to know how to get the job done.
Not only that, we all have busy lives which makes it even harder to get a six pack. Many things get in our way, which may cause us to make bad choices, such as: eating unhealthy foods, or being too tired to train at all, sound familiar?
However, it can be done! It’s all up to you to make it happen. If you follow this simple workout for abs for only 2 days a week, for a month, you’ll see results.
Let’s get into it!
Are Abs Really Made In The Kitchen?
This has been said time and time again, ‘abs are made in the kitchen’. While it’s true that a clean diet will help you lose weight (along with a structured workout plan). But, no amount of dieting will help you reveal your abs if you don’t have any to start with.
Take a look at the picture below!
This guy have a decent amount of body fat, possibly upwards of 15%, which doesn’t make him the leanest person on the planet, but you can still see some of his abs right?
All this means is, don’t stress too much about diet in the beginning, instead you should make sure you’re sticking to a solid workout plan that’s going to give you awesome result.
Then, once you’ve done that for at least a month, you’ll be able to diet down to reveal those hard earned abs. Even with a little healthy body fat under 20%, you’ll be able to see some of your abs if you’ve worked them hard enough.
Trust us, if you do it this way, you’ll be satisfied with the results!
Eat To Fuel Your Body
This doesn’t mean you can go out and eat whatever you want, you still need to eat correctly. What we’re ultimately saying is; when you’re trying to build muscle, you need need to fuel your body in the right way.
Most people cut their calories right down and start hitting a workout program hard. Then, one week later, they give up because they don’t have the energy to continue. Don’t make this same mistake! Eat to fuel your body to grow, and reveal those abs!
To make it foolproof, we’ve listed some of the foods you should be eating plenty of when working out. These foods will give your body everything it needs to build muscle, give you energy, and feel ‘on-point’.
Remember, this is just a basic guideline, as food choices are a personal to everyone. Feel free to chop and change this list.
Ideal Food Choices
- Lean proteins
- Chicken
- Egg whites
- Turkey breast
- Tofu
- Beans
- Complex carbs
- Oatmeal
- Brown rice
- Yams
- Fruit
- Whole wheat bread
- Quinoa
- Healthy fats
- Peanutbutter
- Olive oil
- Fish oils
- Coconut oil
- Vegetables
- All vegetables – it’s no brainer – eat your greens!
How To Build Popping Abs
Progressive overload is the way to make your abs really pop out. What do we mean by this?
Well, let’s compare it to any other body part, such as your chest or legs.
What do you do if you want them to grow? You’ll add more resistance (weight) over a period of weeks or months to stimulate new muscle growth.
This is exactly what you’ll need to do with your abs to get them ‘popping’. But first, you need to start with the basic body weight ab exercises.
When you’ve successfully conditioned your mid section, then you can start adding resistance.
If you add weight too soon, all you’ll do is cause injury to your fresh, unconditioned ab muscles. Which will only set you back further – don’t make this rookie mistake, take it slow.
How To Build Thick Obliques
Weighted side bends are the main players when it comes to building thick obliques.
Okay, yes, there are other exercises you can do to build your obliques, but these exarcises have the most ‘bang for the buck’.
However, if you’re a beginner, you’ll want to start with simple exercise such as swiss ball lateral raises, or side crunches using only your own body weight. Once you have this perfected, then you can move onto weighted side bends.
Start slow, and build up your resistance. For example 10 reps each side for the first few weeks with a slow tempo. Then, once you’re comfortable, either increase the tempo, repetitions, or add an additional set into your workout.
How To Build Lower & Upper Abs
Reverse crunches or leg raises will put focus on your lower abs, while on the other hand, the standard crunch will work your upper abs.
Therefore, we recommend working both of these movements in each workout. For example: 20 leg raises or reverse crunches, then followed by controlled crunches.
How Often To Train Abs
2-3 days a week is ideal if you’re trying to get the ultimate package. However, if you can do two full circuits per week, that will be sufficient if you have the right diet and cardio plan in place.
If you’re new to this, start with one day per week, then slowly build it up from there.
For advanced lifters, training abs 5 days per week wouldn’t be out of the ordinary.
Workout Routine To Train Abs
Increase sets, reps, and days based on your own level of experience and conditioning. As a general rule, beginners should start with one circuit twice per week with several days of recovery between sessions.
- Hanging/Lying Leg Raises 30 reps
- Reverse Crunches 20 reps
- Swiss Ball Twists 20 each side
- Cable Crunch 30 reps
- Seated Straight Bar Twist 50 twists
- Standard Crunch 30 reps
Conclusion: Workout For Abs
There you have it guys and girls, you have a simple and effective ab workout plan to help you get ripped obliques, and a popping midsection.
Don’t forget to come back here soon for more updates and workout guides. We’re posting articles weekly to help you reach your fitness goals.
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