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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 October 18, 2018

    10 Benefits of Sleeping Naked You Probably Didn’t Know

    10 Benefits of Sleeping Naked You Probably Didn’t Know

    Sleeping is one of the most important things we do every night.

    Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

    So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

    Here are some benefits of sleeping in the nude:

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    Video Summary

    1. It is easier.

    When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

    2. It forces you to be ready to go more often.

    Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

    3. It can make you feel happier and more free.

    Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

    4. Skin-on-skin contact is the best.

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      If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

      5. It could lead to better sleep.

      Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

      6. It can help your skin.

      For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

      7. It helps you regulate your cortisol.

      Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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      8. It balances your melatonin and growth hormone.

      Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

      9. It can keep your sex organs happier.

      For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

      10. Sleeping in the summer is more bearable.

        Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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        Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

        Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

        Sleep well with your naked body!

        With these tips in mind, it’s time to start taking off your clothes at night!

        Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

        If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

        Want to Feel More Energized Throughout the Day? Start With This

        Reference

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