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Killer Ab Workout

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Killer Ab Workout

Type: Ab Workout

This is one of nearly 400 different workouts that make up our

Training Program » Find out more

This Killer Ab Workout is an advanced workout designed to increase the size of your abdominal muscles, making them more defined and visible.

It targets all the major abdominal and core muscles using a combination of exercises with multiple joint moves, single joint moves and unstable surfaces.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Workout A

Instructions:

Print Workout

Rest for a minimum of 2 mins between sets.
Maintain a slow pace for each exercise, that's around 2 seconds up and 2 seconds down.
Focus on keeping the abdominal muscles contracted throughout each exercise to really make a difference.
Leave at least 48 hours between the 2 routines to ensure proper recovery.

Exercises:

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1	Killer Ab Workout

Plank, Elbow

40 secs

Targets:

Muscle Groups:

Abdominals

Chest
Lower Abs
Triceps

Description: The elbow plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period. If your goal is to achieve six pack abs, then the plank exercise is definitely one to include ...

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Crunch

120 secs

Targets:

Muscle Groups:

Abdominals

Obliques

Description: The standard abdominal crunch exercise targets the stomach muscles. The crunch is a safe and effective exercise that is great for beginners to help develop strong abdominal muscles.

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Plank, Elbow, Side

40 secs

Right elbow down

Targets:

Muscle Groups:

Core

Abdominals
Obliques

Description: The elbow side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period exercise. The side position really works the oblique abdominal muscles and will build inner ...

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Side Bends, Lying

120 secs

Lying on your left side contracting your right oblique

Targets:

Muscle Groups:

Obliques

Abdominals

Description: Lying side bends really target the internal and external obliques. If you want to build a good set of abdominals then you need to work the obliques on a regular basis. This exercise will also help to improve core strength.

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Plank, Elbow, Side

40 secs

Left elbow down

Targets:

Muscle Groups:

Core

Abdominals
Obliques

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Side Bends, Lying

120 reps

Lying on your right side contracting your left oblique

Targets:

Muscle Groups:

Obliques

Abdominals

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Plank, Elbow

60 secs

Targets:

Muscle Groups:

Abdominals

Chest
Lower Abs
Triceps

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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.