Ab Workout – The Ultimate Plan
Written by Sam · Filed Under Workouts & Training 19,181 views
Problem: Fat layers on top of your abs preventing you from having a washboard stomach.
Probably one of the most talked about body parts for both males and females are the abs. Many of us are most impressed by a person’s body by the look of their abs.Let’s face it, it’s the one hardest area to keep toned and defined and if you see someone who has a washboard stomach you are quite impressed by that persons’ ability to stay on top of their health (unless they are one of those lucky bastards that is genetically mapped for a 6 pack!).
But….the truth is that most of us already have abs and no matter how many hundreds of crunches we do, they just won’t pop out. You know what the reason is? Simple! Our body fat percentage has to be ridiculously low for those abs to really show (somewhere in the 5-7% range).
Solution: Diet and Exercise – Stop being so damn lazy and follow these steps…
Diet: If you haven’t already done so, read the article on Quick Weight Loss Tips which outlines some of the best ways to easily change your diet to help shed those extra pounds around your midsection.
Exercise plan: I wanted to put together a challenging ab workout which not only includes core exercises including your abs and lower back, but also a moderately intense gamut of cardio to whip you into shape. Here we go:
Do this Ab workout 2-3 times a week and nothing will melt off those extra few pounds better than this!
Ab Workout – The Ultimate Plan (Total time 40 minutes)
Step 1: Cardio Level 1 – 5 minute warm up on stationary bike
Step 2: Cardio Level 2 – 10 minute interval training on treadmill (mix jogging at 6 miles/hour and running at 8 miles/hour)
Step 3: Core Exercises (do these right after each other with no rest)
• 15 Ab crunches on stability Ball
• 10 Ab roll outs with stabilitys Ball
• 10 Lying down straight leg raises
• 10 back extensions on stability ball
• 30 seconds plank
Step 4: Cardio Level 2 – 5 minutes skipping rope
Step 5: Core Exercises (do these right after each other with no rest)
• 15 Ab crunches on stability Ball
• 10 Ab roll outs with stabilitys Ball
• 10 Lying down straight leg raises
• 10 back extensions on stability ball
• 30 seconds plank
Step 6: Cardio Level 3 – 10 minutes interval training on elliptical trainer or treadmill.
Step 7: Make sure to include a stretching (flexibility training) session after this workout for at least 5 minutes.
Conclusion:
This is it, and it’s going to take a lot of hard work to get your body fat percentage below 10%. Just be prepared for it psychologically and visualize yourself with those abs that you have always wanted your entire life.
Challenge yourself to always be the best shape of your life and you simply won’t be able to ask for anything more. This is one thing in your life you have complete control over so get off the lazy train and just do it.
Remember the quick weight loss tips and spend only 45 minutes doing this Ab workout 2 or 3 times a week and you will be on your way to reach that goal! Please share your progress with us by leaving a comment below, and if you have any questions I look forward to hearing them.
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hi its ritz here. Am from india. I would like to know more about abs excersise well my weight is normal for my height 5′8 and weight is 67. well i have tried many abs excersises prescribed by trainers in gym. but still cant get over it! if someone sees me, there’s no plump visible, but when i remove my shirt one can see the loose fat over abdominal muscles i am on whey isopure protien right now. so what else do i need to do? can u please help me!
Hi Ritesh, sounds like you’re not doing enough cardio. How much cardio are you doing per week?
well true i dont do cardio much,.3-4 times a week that too only 5 mins. In which 2 mins walking and 3 mins running. should i increase the time? well frankly i like more of weights and i dont enjoy cardio much.
You bet, you need to increase it and vary it to keep your body always surprised! Read the article again, I mention doing interval training on treadmill or elliptical trainer and even skipping rope.
Keep us posted on your progress!
Tried this tonight, it was fantastic!!!! I added a few squats in coz Im a girlie! I don’t have a skipping rope and my mini cycle ius broken, so I did all my cardio on the nordic cross trainer… When I worked it out, training like this shaved 5 mins off my normal jog/run time!!!! I mixed my intervals coz I am still on the heavy slow side, I did 30secs walk, 1 min jog and 30secs run like hell. I think this was good considering I was on my nordic style treadmill/trainer so it was all on an unpward slant!! Gonna get a skipping rope to mix it up.
Loved it, sweating like hell but I think it is well worth it!!!
Thank you!
can i just clarify what I meant about the intervals, I did 30 secs walk/1 min jog/ 30 secs run through out the two 10 min slots…
For step 4 can I do the same machine as the other cardio because my gym does not have skipping ropes and I find it easier to do the bike then that…thanks!
Yes you can replace it with Step2 but overall it’s not supposed to be easy…pushing it that much is what will get those abs to really pop out!
Hey sam, I am currently finding my workout ways. I enjoy more of mat damon’s routine for the strength building( exept I do more reps, less weight for more of a leaner approach). On tuesdays is when you have cardio+core for that routine. Would replacing that routine with this one benefit me? Or is this routine only effective if done 3-4 times a week. I would like to build strength + lean out a bit, and i am the type who is willing to work hard. thanks!
Great idea Jonathan, you can definitely put this into Matt Damon’s workout for the cardio/core days. This kind of variety will take you to the next level!
hey, this type of workout could help me?
im a mom, so my tummy is not in the best shape ever (if you know what i mean)
and, do you have this on pdf?
Thanks!
How many weeks does it take on average until you start seeing a change with the stomach. Just knwoing the time frame and actually seeing it working in that time is usually all the motivation I need. If it helped im 5′6″ and 140 pds.
Thanks
Jaclyn, this type of workout would definitely help you. I’ll try and get the workout in PDF soon.
Shad – you should start seeing results in about 3 weeks. If you don’t then you need to reassess your diet.
I think the ab workout sounds fantastic and I am excited to start it. Do you have pictures for the excercises and/or direction on how to do it correctly?
Thanks for your answer
i’ll wait the pdf,so i can do this workouts at my university gym
Take care, see ya! and thanks again
Sorry Stacey, not at this time I am making sure all future articles are more descriptive and have photos. For now you can use google’s image search.
Jaclyn, gotta get you that PDF, it’s coming!
So, say you dont have a Swiss ball….
Do you have any advice for workouts that would equal the same results?
I try to focus on my abs, ive had six pack for awhile, but its never been as defined as I want it. Especially the bottom 2, which I know are the hardest to get.
And im always worried im going to lose them =p
Ive researched all over, but can never seem to find a direct answer and workouts that are consistant.
Im actually using the workout you posted that Tayor Lautner used, and its great.
But I was just looking for something to add or replace for my ab workouts. =)
Hi Billy you’re in luck cause I just added a new article which will help you specifically: tone lower abs workout
Sam, i was wonderin’
what about that giant balls for pilates, what about doing abs on that balls?
i have a back problem, tinny but is there, so i cant do every abs workout, and a therapist told me that i could do it on that ball, because the back was supported by the ball.
Do you have any tips for that ball?
i hope you can understand my english
take care
oh, and it this ball http://www.istockphoto.com/file_thumbview_approve/6459302/2/istockphoto_6459302-abs-workout-on-pilates-ball.jpg
oh, sorry, i didn know that pilates ball was the swiss ball u.u
sorry!
Thanks Jaclyn for pointing that out…I actually changed this article to reference stability balls to avoid confusion.
Your therapist was right on, stability balls are great for anyone with back pain as they take away tension from the back and concentrate it on the core and abs. Just remember to keep a slow fluid movement and contract your abs to feel a burn and you will be right on point.
Hi,
I am beginning the intermediate- weight loss + toning routine. How can I add the ab workout in?
Hi Mina, simply replace the cardio and core day with this ab workout.
Hey sam
so i def want to start ur ab workout but i dont have a ball to help me with ur routines
nor jump rope. So what can i do instead of the ball to get the same results ? n as well for the jumping romp?
Hi,
I am in decent shape 5′11″ and weigh about 175lbs. I have been away from the gym for a good month and a half because of a broken thumb. I have a bet with my sister that I can look like Taylor Lautner in 4 months or so. She actually started a Facebook group and there is already about 200 people in it. Is this even possible or am I crazy? If possible what workout(s) would you recommend and how often? Any help would be great! Thanks.
Hi Yasmina, you can get an exercise ball for as little as $10 from places like Walmart, you may want to also refer to my article on Tone Lower Abs workout
Hi Cole, it may be possible depending on your body’s metabolism. You are going to have to focus the heck out of your diet to make sure it is pretty perfect and make sure your sleep is regular and adequate. You can also try the Taylor Lautner Workout I had written about (but had to remove the article from the site)…nevertheless here is the workout:
On weight training days you will want to do a 6 minute warm-up on a treadmill/elliptical trainer until you get a light sweat going.
Post workouts do a 15 minute cool-down on the treadmill/elliptical, followed by a 10 minute flexibility and stretch cool-off.
Day 1: Chest and Shoulders
3×12 reps push-ups
3×12 reps dips
3×10 reps push-ups with feet on stability ball
3×10 reps shoulder presses with dumbbells
3×12 reps incline bench chest press with dummbells
Day 2: Back and Abs
3×20 reps ab crunches
3×10 reps wide-grip pull-ups
3×10 reps hanging knee raises
3×10 reps deadlift with dumbbells
3×30s plank
3×10 reps pulldown
Day 3: Rest or 30 minutes cardio of your choice
Day 4: Legs
3×12 reps single leg squats on each leg
3×10 reps calf raises
3×10 reps reverse lunges on each leg
3×10 reps standing long jumps
Day 5: Arms
3×12 reps bench dips
3×12 reps close grip push-ups
3×10 reps barbell curls
3×10 reps rope pushdowns
3×10 reps close grip pull-ups
3×10 reps incline dumbbell curls
ha sam i just started to work out again i changed my routine to one mucle i do more reps less weights 20,15,10 reps 3 sets 5 different excersice. then i do 15 mins or 10 mins of cardio everyday. and i take in 1800 to 1900 calories a day. i am 5,4 164 now i am trying to get lean. i am a lil chuby right now. its just been a week i started working out like that is it good or should i change my routine.
Hi Joe, Doesn’t sound too bad, I might try and aim for a little bit more weight and less reps though, something like 14, 12, 10 reps. Let me know how it goes.
thanks sam. how long do you think it will take me to get ripped and i forget to say its only six days a week and i have a cheat day. i eat what ever i want and rest that same day.
Hi Joe, one thing alarmed me…”eat whatever I want” with getting ripped you have to have a pretty strict diet. Try reading the 6 pack abs checklist. Generally it will take at least a few months of intensive training and dieting, of course depending on how much body fat you currently have.