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An Abdominal Workout Plan to Help You Build Strong, Flat Abs

An Abdominal Workout Plan to Help You Build Strong, Flat Abs


    Do you feel frustrated because you can’t build strong, flat abs no matter how many crunches or leg raises you perform? You’re not alone. I receive emails from guys and girls every day who do ab exercises constantly without getting the results they desire.

    This article makes the often elusive flat, strong abs a thing of the past. That’s because I’ve cracked the code and figured out what exercises really work. Give this abdominal workout plan a try for yourself and after a few weeks you will find your abs are flatter and stronger than ever before.

    First Things First – How Your Ab Muscles Really Work

    Many people think that the only functions of the abdominal muscles are to crunch your chest toward your knees and raise your legs upward. This is why exercises like crunches, leg raises, and sit ups are so popular. The main problem with this is that these are just a few of the ways your abs work. Another, perhaps bigger issue is that these exercises train the muscles of your hips more than anything else.

    In reality your ab muscles have several functions. They are to stabilize your spine, absorb force, flex and extend the trunk, and twist from the waist. A great abdominal workout plan is therefore one that uses exercises that work your abs in each of these ways. Since they are like any other muscle, you need to train them using enough resistance to force them to recover and grow stronger. This means sets of 5-12 reps. Anything else is a waste of time.

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    Hacking Your Way To Strong, Flat Abs – The Workout

    Before you proceed be forewarned. Don’t expect to find any crunches or situps in the workout below. I’ve instead included exercises that work your abs and the rest of your body in a more functional manner. Trust me, you’ll feel your abs are being trained 100% every workout. The results will speak for themselves.

    You should do this abdominal workout plan 3 times a week. I prefer doing it every Monday, Wednesday, and Friday. This allows for enough time to rest, recover, and grow between workouts.

    You will be alternating between 2 workouts, labeled A and B. Each are listed below along with an example as to how it’s performed.

    Ab Workout A

    • Alternating Kettlebell Swings
    • Kettlebell Front Squats
    • 1 Arm Kettlebell Row
    • Resistance Band Push Ups (only use resistance bands if you can do more than 10 regular push ups)
    • Farmers Walks
    • Medicine Ball Side Throws

    Ab Workout B

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    How To Perform These Workouts

    Alternate between A and B workouts at every session. I’ve listed how this will be performed for the first 4 weeks. After 4 weeks of training this way you can start a new workout or begin again with workout A.

    Week One
    Monday: Workout A
    Wednesday: Workout B
    Friday: Workout A

    Week Two
    Monday: Workout B
    Wednesday: Workout A
    Friday: Workout B

    Week Three
    Monday: Workout A
    Wednesday: Workout B
    Friday: Workout A

    Week Four
    Monday: Workout B
    Wednesday: Workout A
    Friday: Workout B

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    Sets and Reps
    Here are the sets and reps you will do for each exercise every week. Start with a weight that you can do for the prescribed number of repetitions with good technique.

    Every workout is to be performed as a circuit. Working out this way will help you burn more calories from stored body fat which will make your abs visible faster. You’ll do every exercise one after the other with no rest between each. Rest 2-5 minutes between each circuit.

    • Week 1: 3 circuits per workout. Perform 8 reps per exercise.
    • Week 2: 3 circuits per workout. Increase the weight used on exercises you can do 10 times.
    • Week 3: 4 sets for each exercise. Perform 8 reps per exercise.
    • Week 4: 4 sets for each exercise. Increase the weight used on exercises you can do 10 times.
    • Week 5: 5 sets for each exercise. Perform 8 reps per exercise.
    • Week 6: 5 sets for each exercise. Increase the weight used on exercises you can do 10 times.

    More Than An Ab Workout

    Since these are total body workouts you’ll find that you build muscle and get stronger throughout the rest of your body too. The only equipment you’ll need are a kettlebell, medicine ball, and resistance bands. You can substitute barbells and dumbbells if necessary.

    After performing this workout for 4-6 weeks you can switch to a new program with a new focus. I recommend always including at least a few of the exercises from this workout in your programs to ensure your abs are always being trained properly.

    Don’t Forget About Diet

    While this abdominal workout plan will build flat abs that are stronger than ever, you have to eat right to get them to look the way you want. Dieting to lose fat doesn’t have to be complicated. Simply cutting our flour and sugar rich foods alone will help you obtain visible abs.

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    I recommend reading 3 Hacks To Help You Lose 10 Pounds In 21 Days for detailed tips to help you lose excess body fat.

    Studies show that getting enough sleep is critical to keeping belly fat off too.

    Now you know the right way to work out to build strong, lean, and functional abdominal muscles. All that’s left is for you to give it a try. Once you do I guarantee that you’ll never feel the need to perform another crunch, leg raise, or sit up.

    (Photo credit: Man Showing Six-Pack with Woman via Shutterstock)

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    Last Updated on December 9, 2019

    5 Simple Ways to Relieve Stress Effectively

    5 Simple Ways to Relieve Stress Effectively

    Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

    Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

    Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

    1. Get Rationally Optimistic

    Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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    This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

    In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

    The result: no more mental stress.

    2. Unplug

    Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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    How on earth do you unplug your mind? Simple: just meditate.

    It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

    Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

    3. Easy on the Caffeine

    Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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    Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

    4. Attack Mental Stress Via the Back Door

    That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

    How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

    • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
    • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
    • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

    While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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    5. Good Old-Fashioned Exercise

    This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

    The result: mental stress will be gone!

    So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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