Once a Week Abs Workout
As frustrating as it can be to get those sexy abs to show through, the good news is that it doesn’t just take a personal trainer and a diet that will starve you to death (even though I’m sure many of us have tried the latter!).
Instead, we’re going to to treat your abs and midsection the same way we train any other muscle group. The most effective way to condition and strengthen any muscle group is to reach muscle fatigue or failure in every workout.
What this means is working the muscle group to exhaustion, and then allowing at least 48 hours for recovery. To this end, a very focused workout plan that targets only 1 or 2 muscle groups a day is ideal.
Not only is this an effective way to increase size and strength, it’s also great for boosting your metabolism, which is everything when it comes to your abs.
Here’s an example of a focused, muscle-building workout plan:
- Monday: Chest & Triceps
- Tuesday: Back & Biceps
- Wednesday: Legs
- Thursday: Shoulders
- Friday: Abs & Core
- Saturday & Sunday: Rest
As you can see, a dedicated, once-a-week abs workout fits perfectly in a workout routine like this. Generally speaking, I’d recommend a range of 40-75 minutes per workout each day. Any longer and you will increase your changes of over-training and the impact that can have on results is the most frustrating thing in the world (trust me, I’ve been there!).
Taking Your Abs into Hyper-Drive
Before we get into the workout, I’m also recommending that you add a serious energy boosting supplement to your routine. ENGN PreWorkout is a hot new product in the marketing that is making waves and will definitely boost your energy and help you get killer results in very little time.
If you’re looking for something a little more subtle, try drinking Vita Coco Coconut Water before your workouts. It’s full of natural vitamins and electrolytes to keep you moving.
Ready for the workout? Let’s get to it…
The Once a Week Abs Routine
For each set, aim for between 15 and 30 reps. Your abs are a smaller muscle group, so you have to work them a little differently than your other muscle groups. Rest for 15-20 seconds between sets.
- 3 sets of bicycle crunch (view exercise)
- 3 sets of ab crunch on stability ball (view exercise)
- 3 sets of hanging leg raise (view exercise)
- 2 sets of 60-second plank (view exercise)
- 1 set of 60-second side plank, each side (view exercise)
- 3 sets of lower ab bicycle crunch (view exercise)
- 3 sets of oblique crunch on stability ball (view exercise)
- 3 sets of Russian twist (view exercise)
- 3 sets of knee tucks on bench (view exercise)
- 3 sets of ab crunch on mat (view exercise)
For optimal results, follow up this weekly abs workout with a protein shake using a high quality, time release protein supplement like Optimum 100% Natural Casein.
Not only will it fuel your muscles, it will also boost your metabolism and help you shred that unwanted belly fat. Remember, one of the biggest factors in getting sexy, six pack abs is metabolism. Without burning off more belly fat, you’ll never see the results you’re looking for!
Have any questions or feedback about this Once a Week Abs Workout? Please leave a comment below…