AB MASSACRE
My personal ab routine for a better midsection
No doubt everyone wants a six pack but they don’t want to put in as much work as it takes to achieve that great midsection. When it comes to ab training, certain things will have to be considered to get you to your goal and your diet is key.
Ab workouts are supposed to be short and intense as well as hitting every specific muscle. Training abs 2–3 times per week is optimal. Note; even if your training is on point and you are still crash dieting, you will never have abs. Doing ab workouts will not reduce belly fat instead it will train the muscles underneath which will only be revealed when you reduce your overall body fat. These are just the basics of ab training which will surely get you results. With that being said, let’s get straight into the workout.
I’m not a fan of using reps especially when it comes to ab training as most people tend to compensate their form for reps so, this will be a timed workout.
Workout summary
Time- 6 minutes
Level- beginner to advanced
Frequency- 2–3x per week
Gender- not specific
Equipment- none
Note;
This workout should be done as listed below without any addition or removal and with a rather strict form. Control every movement and squeeze to feel the contraction on every rep.
Flutter kicks
Beginner- 20 seconds on 5 seconds rest
Intermediate- 30 seconds on 5 seconds rest
Advanced- 40 seconds on 5 seconds rest
Superset: leg raises and reverse crunches
Beginner- 20 seconds on 5 seconds rest
Intermediate- 30 seconds on 5 seconds rest
Advanced- 40 seconds on 5 seconds rest
I suggest you do the leg raises first then move to the reverse crunches when you start to fatigue. This is done in the same time frame.
One sided crunches
Beginner- 20 seconds on 5 seconds rest
Intermediate- 30 seconds on 5 seconds rest
Advanced- 40 seconds on 5 seconds rest
Repeat for both sides in different sets. In essence, start with the left side for a set and then move to right side for another set.
Bicycles
Beginner- 20 seconds on 5 seconds rest
Intermediate- 30 seconds on 5 seconds rest
Advanced- 40 seconds on 5 seconds rest
Crunches
Beginner- 20 seconds on 5 seconds rest
Intermediate- 30 seconds on 5 seconds rest
Advanced- 40 seconds on 5 seconds rest
Do not use your head for this movement. Focus on using your stomach to raise your torso off the floor.
Oblique crunches
Beginner- 20 seconds on 5 seconds rest
Intermediate- 30 seconds on 5 seconds rest
Advanced- 40 seconds on 5 seconds rest
Repeat for both sides but in one set. Split the timing in half and carry out the movement for the left and right sides.
V- hold
Beginner- 20 seconds on 5 seconds rest
Intermediate- 30 seconds on 5 seconds rest
Advanced- 40 seconds on 5 seconds rest
At this point your abs will be fried so feel free to take little breaks and then immediately get back into the exercise.
Superman
Beginner- 20 seconds on 5 seconds rest
Intermediate- 30 seconds on 5 seconds rest
Advanced- 40 seconds on 5 seconds rest
This brings us to the end of the workout. Be sure to give it a like and a follow for more content. Follow our social media
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