3 Powerful Training Routines For A Bonanza Of Abs Everyday
Abs workout has always been a hot topic among bodybuilders because everybody want that sexy six-pack. It’s so ironic that the most desirable physical trait is also the toughest one out there.
However, questions like how to build a six-pack and how long does it take to develop one are completely out of this article scopes; follow the link to a different article to find your answers.
If you’re well-familiar with the topic, and are dedicated to looking for competent ways to build your abs, then you’ve come to the right place, my friends.
This guide will show you four training routes that are proved to be effective at training your core, blasting body fat and build up a well-defined midsection of your body.
Now, I want to clarify before you get misguided by the title: although you can exercise your abdominal muscles on daily basis, you really shouldn’t. It’s unnecessary, and sometimes can even cause unwanted negative impacts.
Instead, try to spread the workload through different forms of exercise, and to allow ample time for your muscles to recover between workouts.
The Anatomy of Abdominal
There are three major parts to one’s abs: obliques, rectus abdominis and transversus abdominis. The rectus abdominis, located the middle, is often the most trained in order to get a six-pack.
The majority of ab-focused workouts taxes all three groups to some extent; some focus on one part more than the other. However, most of the exercises include restricted range of motion, with very little to no resistance at all.
Therefore, you are not likely to get yourself injured from practicing them more than a couple of times per week, though quantity typically doesn’t mean quality.
For a normal person, working your abs daily aren’t going to get you there faster than doing so once to thrice a week.
Key Things You Should Know About Building Abdominals
First and foremost, let me summarize a few keys of abs workout. Keeping these in mind will prove to be helpful for establishing a mindset for building abs, which can help you survive that long journey and get the results you’ve always desired.
- A strict diet is equally as vital as any exercise.
- It will take a very long time, and even more effort.
- Your abs won’t show unless you drop your body fat to an appropriate level (check this out to see how much you should lose, and this guide on how to do just that).
- You should try to incorporate abs workouts with cardio or aerobic exercises to speed up the fat-burning process.
- For beginners, two to three abs workouts per week is generally enough; people with better physique can do up to five times a week, but no more.
- Pay close attention to maintaining proper posture and muscle balance between your back and your abs.
What If You Over-Work It?
When it comes to building the midsection, too little work is not getting you anywhere, neither is overwhelming yourself with too much exercising. For example, over-exercising can cause poor body posture, particularly if your lower back doesn’t receive equivalent amount of work.
On the other hand, repeating the same ab-focused movements on daily basis can seriously upset the muscle balance between the three major abdominal sections, leading to more injuries.
Moderation is your best friend here, though its definition may vary based on your fitness level.
You can read about the most common mistakes people usually make in training abs and steer clear of those in the future.
3 Amazing Ab-training Methods
1. The Six-Week Power Abs Routine
The Power Abs Program aims to not only consolidate your waist by burning off the excessive fat, but also carve in deep abdominal muscle.
This training routine is divided into two one-week phases at the beginning and two two-week phases for the remaining period; each two-week phase involves one exercise for your core,oblique, and upper- and lower-ab respectively to blast your abdominals from every angle.
Each exercise should be performed for recommended amounts of rep demonstrated in the table below, or until failure.
3rd & 4th
5th & 6th
Total allowable time
You should perform these exercises in sequence, without resting in between for 4-5 times a week. By increasing the reps count, they’ll gradually become more challenging as time goes by, with the highest volume for the last two weeks.
Make sure that you’re able to finish the sets one by one within the allowable time. Also pay attention to withstand proper body positioning for each exercise.
All exercises is equipment-free, apart from the hanging knee raises and the cable crunch. Cabled machines are great for training abs because they can provide the isolated resistance that is usually deficient without.
Furthermore, cables offer nearly unlimited variations of ab exercises. In case you’re interested in abs assisting machines, you can find some of the best abs machine here.
2. The 28-Day Abs Training Program
This program is established by the good people at Muscle and Fitness, aiming at people with medium skill levels.
Unlike the previous method, it stretches over a relatively short period, which means you will have to stick with the program almost every day of the week, exactly 6/7 days per week.
It is designed to develop your upper body as a whole, not just your abs. Adding other muscle groups helps burning more calories and speeding up your metabolic rate.
The general plan is to blast your abdominal muscles three days a week along with cardio exercises for 30 minutes for maximum impacts.
The other three days are specifically dedicated to building various parts on your upper body, such as back, chest, arms and shoulders, to achieve the V-shape and decrease the possibility re-gaining belly fat.
Abs & Cardio 1
Abs & Cardio 2
Abs & Cardio 3
Arms & Shoulders
No. of Exercises
For training abs, slow and steady wins the race. It’s a thumb rule that wide range of motion with added weight for low reps (~10-15) burns deeper and are way more beneficial than doing 50 crappy sit-ups.
The program is rather lengthy, so I highly recommend you check it out following this link, which will provide all the details you need to execute the plan.
3. The Bruce Lee’s Method
I think you all can guess from whom this one come, the late infamous martial artist and actor Bruce Lee.
His ab-training method strongly emphasizes the influence of high intensity and additional weights in building washboard abs. One advantage of this training method is that it doesn’t require any machines or special equipments.
For a true Bruce Lee ab training experience, perform these following exercises for four sets each, up to 5 times a week.
- Waist Twists:
Performing up 90 reps of this twisting motion helps you develop your stamina. A step-by-step tutorial for doing the twist can be seen here.
- Sit-up Twists:
Adding twisting motion to a regular sit-up works on both your obliques and rectus abdominis; do 20 reps of this exercise.
- Leg Raises:
Leg raises are fantastic for building your lower abdominal muscles, which are scarcely touched by sit-ups. They also develop the strength and flexibility in your hips and lower back. 20 reps are generally enough.
- Frog Kicks
This exercise intertwines balance and abs training; 50 reps of frog kicks guarantee to leave your rectus abdominis deeply burned.
The flags (or dragon flag) is very challenging and is Bruce Lee's signature move. Therefore, five reps is more than enough; that is if you can pull it off and it’s a big if.
Regardless of which method you choose, strict diets and persistence must be your priorities if you ever want to see those well-defined washboard abs. Each method has something unique to offer, so I urge you to try them out to find which exercises you’re most comfortable with. Then you can start creating your own training program.
Before you go, please leave your thoughts in the comment section, either to give some feedbacks, to share your progress or just to say hello. Also, if you find this article helpful, please share it on.