Not all ab workouts are created equal. When it comes to abs, it’s not about how much time you spend in the gym exercising them, but about how you train them. If your workout sucks, then you can spend an eternity doing backbreaking situps and kicking your feet like you’re having a seizure and nothing will happen.
If you’ve been doing ab exercises for a while and still not seeing great results, I’ve got some solutions for you right here in this article. I’m going to give you 5 amazing ab workout routines that will end your frustrations in the gym.
Why you aren’t seeing results with your current ab workout
So you’ve been training abs for a while and all you have to show for it is a 2-pack or a no-pack? You are not alone, many dudes are dealing with the same frustration trying to build their abs.
The reason for the lack of result is because they don’t know what the best exercises for abs are and most importantly, they don’t know how to perform the exercises properly to produce results. As I like to preach, there is no substitute for great form.
If you neglect your form, the only person you’ll be cheating is yourself. When you don’t spend the time to learn the proper form and technique for an ab exercises, you’re doing nothing but wasting your time. You might as well not even bother training your abs in the first place and you’d be better off because you would be saving the time you’re wasting in the gym exercising incorrectly and maybe use it more productively.
Good form is not the only thing that is stopping you from getting six pack abs. Knowing how to stack up the right exercises together is also very important. If your combination of exercises don’t synchronize well, you’re leaving a lot on the table in term of results.
Another factor in the effectiveness of your ab workout routine is the number of reps and sets you’re doing for each exercise. Training has a U curve effect. If you do too little, you won’t get much results, if you do too much, you won’t see much results either and you will be overtraining on top of that. So it’s important to learn what the correct volume and intensity are.
The aspects of a perfect six pack ab workout routine
We just went over the things you shouldn’t do if you want to see results from your ab workout. Now let’s go over the things you should be doing in your workout in order to see results.
Use the right sets and reps volume. In order to get a six pack, you need to grow the abdominal muscles. Every able bodied male has the ability to get a nice set of six pack abs. Some will look better than others due to genetics but that’s beside the point. What matters is that we can all have nice abs.
In order to make the ab muscles grow, you will have to train them like you train your chest and arms. Meaning you will have to train them for hypertrophy. 8-12 reps per set of ab exercises with heavy weight will do just that.
You can use machines, resistance bands, or dumbbells for the added weights. But you will need to add some kind of additional weight for best results. If you just do 8 reps with no weight, it won’t be enough. You will still get results but you will end up with average results. On this site, we don’t go for the average. We go for the best.
As for sets, you you should do about 3-4 sets per movement. Just like you do for other muscle groups. Don’t start treating abs like they are that different from your other muscles, because they are not.
Combine the right exercises together for the perfect workout. You want to train all angles of the abs in your workout. If you just focus on just regular situps and crunches, you will end up with unaesthetic abs. Ever seen these guys with a six pack but it looks weird? That’s because they neglect certain areas of their core when they train their abs.
You want to target the upper abs, lower abs, and obliques in every workout. Don’t worry, all 5 workouts in this article will handle that aspect. I’ve already done your homework for you so you can just get right to work.
Ok I think you are ready for the workouts now. Doing the workouts without applying the above advice will greatly diminish the results you get. So if you skipped right to the bottom of this article without reading through the whole thing, I suggest you read from the top, otherwise you will be doing yourself a big disfavor.
5 six pack ab workout for fast results
You should train your abs at least twice a week. You can just pick one workout and stick with it or you can combine two or more workouts throughout the week. Both will provide great results.
I advice that you do your ab training at the end of your workout after your core has been somewhat exhausted. Also, you can do your ab exercises between sets of other exercises as long as you keep your rest short and consistent. For best results do your ab exercises together at the conclusion of your session, before you stretch.
Oblique twist while holding a barbell plate: 4 sets of 12 reps
Situps with barbell plate on your chest: 4 sets of 12 reps
Leg raises with dumbbell between legs: 3 sets of 8-12 reps
Ab crunches with medicine ball on chest: 3 sets of 12 reps
Stability ball situps with dumbbell: 4 sets of 12 reps
Cable Oblique twists: 2 sets of 12 reps on each side
Leg raises with resistance bands: 3 sets of 12 reps
Floor Planks : 3 sets, hold for as long as you can per set
Medicine ball Throws: 2 sets of 12 throws on each side
Bench Ab Crunches with Dumbbell: 3 sets of 8-12 reps
Floor Leg Raises with resistance bands: 3 sets of 12 reps
Decline Bench Situps with medicine ball: 4 sets of 10-12 reps
Side Bends with barbell weight plates: 2 sets x 12 reps on each side
Machine Ab Crunches : 3 sets of 12 reps
Hanging leg raises with dumbbell between ankles: 3 sets of 8-12 reps.
There you have it. Keep rest periods between sets very short to maximize the results and time under tension. Finish all sets of each exercise before moving on to the next one. Do each exercise right after another in the order they are listed. Use weights heavy enough to make those 10-12 reps count.