Ab / Abdominal, Obliques and Hip Flexors Workout Workout

Author Rod Ferris B.A. CPT(YMCA, ACE), CPAFLAFitness Level IntermediateType Muscular Definition
Days in Plan 7 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session
To train your ab's (Abdominals) and obliques you need to apply weight like every other muscle unless you are training them for endurance. Ab's heal very quickly and you can work Ab's very hard because of this. We are doing ab's 3 days per week with a combination of your strength training regeme. It's not good to train 'just' one muscle at a time. If you train your abdominals you need to make sure your lower back (erector spinae) is just as strong (agonist/antagonist). This abdominal workout program targets all the areas of the abdominals and the exercises should be changed every week to apply new stressors onto your abs. Make sure to change up the sets, reps and intensity weekly to make sure the abdominals do not adapt.

Instructions: WEEK 1: 12 reps WEEK 2: 4 reps WEEK 3: 8 reps. Go till failure as much as you can. Rest should be 1 minute and 30 seconds between each set for your abs/abdominals to fully recover.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Weighted Cable Ball Crunch Exercise Picture 1. Weighted Cable Ball Crunch
Sets: 3Reps: 8
Notes:WEEK 1: 12 reps WEEK 2: 4 reps WEEK 3: 8 reps. Go till failure
Low to High Woodchoppers Exercise Picture 2. Low to High Woodchoppers
Sets: 3Reps: 12
Notes:Make sure it is your torso doing the work and not your shoulders.
Lying Leg Raises / Throwdowns Exercise Picture 3. Lying Leg Raises / Throwdowns
Sets: 3Reps: 12
Cable Side Bends Exercise Picture 4. Cable Side Bends
Sets: 3Reps: 12
Notes:Work your obliques hard here.
Day 1 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 15 Min Intensity: 90%
Notes:Perform High Intensity Interval Training
Day 2 - Rest Day
Day 3 - Abdominals
Ball Rollout Exercise Picture 1. Ball Rollout
Sets: 3Reps: 12
Notes:You can also use a barbell for this to extend closer to the ground. Use the same principles applied in the 'weighted ball crunch'
Twisting Crunches Exercise Picture 2. Twisting Crunches
Sets: 3Reps: 12
Roman Chair Exercise Picture 3. Roman Chair
Sets: 3Reps: 12
High to Low Woodchoppers Exercise Picture 4. High to Low Woodchoppers
Sets: 3Reps: 12
Day 3 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 95%
Notes:Perform HIIT again. HIIT is the best cardio workout to lose fat on your abdominals/anywhere on your body.
Day 4 - Rest Day
Day 5 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 12
Air Bike Exercise Picture 2. Air Bike
Sets: 3Reps: 12
Pelvic Thrust Exercise Picture 3. Pelvic Thrust
Sets: 3Reps: 12
Side Bridge Exercise Picture 4. Side Bridge
Sets: 3Reps: 12
Twisting Leg Raises Exercise Picture 5. Twisting Leg Raises
Sets: 3Reps: 12
Day 5 - Cardio
Stepper Exercise Picture 1. Stepper
Duration: 15 Min Intensity: 90%
Notes:Perform HIIT
Day 6 - Rest Day
Day 7 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 20 Min Intensity: 65%
Notes:Moderate intensity workout. Nothing too strenous.

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Ab / Abdominal, Obliques and Hip Flexors Workout Basics

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