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Complete Ab Workout

Type: Ab Workout
This is one of nearly 400 different workouts that make up our
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The Complete Ab Workout uses combination of exercises that will not only hit the visible abdominal muscles but also the important deep inner core muscles in your torso, back, hips and pelvic floor to give you phenomenal stability.

Having good core stability and strength will help you to improve your overall strength by providing a solid foundation from which to lift weights. A strong core means a strong back, so you are less likely to get injured and it will also help you to improve your form when lifting weights.

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Complete Ab Workout
Instructions:
  • Do as many reps as possible within the allotted time.
  • As you progress reduce the rest time gradually to 30 secs.
Exercises: Show All | Hide All
1

Complete Ab Workout

Plank, Side Elbow, Leg Raise
60 secs 
Right elbow down, maintain the plank pose while raising and lowering your top leg
 
Targets: 
Muscle Groups:
Core
Abdominals
Back
Obliques
Thighs
 
Description: The side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period, lifting the top leg. Incorporating manual resistance leg raises will tone and strengthen the out ...

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Plank, Side Elbow, Leg Raise
60 secs 
Left elbow down, maintain the plank pose while raising and lowering your top leg
 
Targets: 
Muscle Groups:
Core
Abdominals
Back
Obliques
Thighs
 
Description: The side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period, lifting the top leg. Incorporating manual resistance leg raises will tone and strengthen the out ...

» More Information


Plank, Side Elbow, Leg Raise
30 secs 
Right elbow down, maintain the plank pose while raising and lowering your top leg
 
Targets: 
Muscle Groups:
Core
Abdominals
Back
Obliques
Thighs
 
Description: The side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period, lifting the top leg. Incorporating manual resistance leg raises will tone and strengthen the out ...

» More Information


Plank, Side Elbow, Leg Raise
30 secs 
Left elbow down, maintain the plank pose while raising and lowering your top leg
 
Targets: 
Muscle Groups:
Core
Abdominals
Back
Obliques
Thighs
 
Description: The side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period, lifting the top leg. Incorporating manual resistance leg raises will tone and strengthen the out ...

» More Information


Bicycle Crunch
90 secs 
Consciously contract your abs during each rep
 
Targets: 
Muscle Groups:
Lower Abs
Obliques
Upper Abs
 
Description: The bicycle crunch develops strong abdominal muscles along with balance and coordination. A very challenging exercise which requires a reasonable level of core strength and balance.

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Crunch, Alternating Side, Stability Ball
330 secs 
    330 seconds = 5.5 minutes
    Fully extend your torso over the ball and crunch your ribs towards your pelvis each and every rep
 
Targets: 
Muscle Groups:
Obliques
Abdominals
Core
 
Description: The alternating side crunch is also known as the twisting crunch or rotating crunch and is extremely effective for working the abdominal oblique muscles. Performing this exercise on a stability ball also helps to strengthen t ...

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Superman, Alternating
60 secs 
 
Targets: 
Muscle Groups:
Lower Back
Buttocks
Hamstrings
Shoulders
 
Description: The alternating superman is an effective exercise for developing the core and lower back, and is performed by lying prone, lifting the legs, arms, and head and holding it. It will also improve coordination between the upper a ...

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

Other Ab Workouts you should try

Quick and Easy Ab Workout
Level : Beginner
» View Workout
Home Abdominal Workout
Level : Beginner
» View Workout
Six Pack Abs Workout
Level : Intermediate
» View Workout
Upper Ab Workout
Level : Advanced
» View Workout
Killer Ab Workout
Level : Advanced
» View Workout
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