Get the abs you have always dreamed of is simpler than you think. Many times, we think it's impossible due to the work we believe we have to do and I am not going to lie to you, it's clear that you will have to work hard, but with a bit of organization and an adequate workout routine, the goal is closer than you think.
An improvised workout routine will not only yield little results, but could also set you back. There are multiple variables in workout routines, we will see some below.
Regarding how often you should exercise your abs, it is advisable to do your routine every two days. The abdominal muscles don't need as much rest as other muscle groups in your body and that we work out when we go to the gym, therefore it is recommended to exercise your abs as much as possible.
Regarding the sets and repetitions, your workout routine will depend on what is your objective for your abs. If you want strength and to tone your abs, I advise you to do 30 repetitions per set with a little bit of medium resistance and a number of sets will depend on your physical condition when you finish each set.
If you want to have well-defined abs, with the characteristic appearance of the bodybuilders, do 10 repetitions per set with high resistance and as many sets as you can handle.
Regarding the different types of sit-ups that you will need to do, I advise you to work out your lower abs first. This is because this type of abdominal muscle is weaker than the upper abs, and you need your upper abs well rested to be able to stabilize the lower ones as you move forward with your workout routine.
The next type of workout would be the oblique abdominal muscles because of the same reason you worked out your lower abs. After, you will be able to exercise your middle and upper abs.
Here is a summary of the tips for setting up a workout routine for your abs:
- As we have already mentioned, it is ideal to exercise your abs every two days, but if you can't one day, don't worry about working out your abs two days in a row.
- Work your abs at the beginning of your training. You need to focus on technique when you are working out your abs more than any in other movements, so do it when you are rested and can focus on tightening the parts you are missing and relaxing the parts that aren't necessary.
- Don't forget to work out your lower back, as well. You need good strength in your lower back to help you support your other abdominal exercises.
- The order when working out the different types of abdominal muscles is: lower, oblique, middle and upper abs.
Exemple of Abdominal exercise :
- Crunch with rotations.
- Classic Crunch.
- Sit Up.
- Ab Roller.
- Air Bike.
- Decline Crunch.
- Dumbbell Side Bend.
