Ab workout routine

Hey guys

Here’s my full ab workout routine

I perform 3 times / week

Have fun and enjoy it

Ab Workout Routine

1. Hanging Leg Raises

Purpose: Targets lower abdominals and increases core strength.

Sets/Reps: 3 sets of 10-15 reps.

Rest: Rest for 30 seconds between sets.

Technique: Hang from a pull-up bar with your legs straight down. Raise your legs to a 90-degree angle in a controlled manner, then slowly lower them back to the starting position. Keep your movements steady and controlled.

2. Ab Wheel Rollout

Purpose: Engages the entire core, including the upper and lower abs, obliques, and lower back.

Sets/Reps: 3 sets of 8-12 reps.

Rest: Rest for 45 seconds between sets.

Technique: Start with your knees on the ground holding the ab wheel. Slowly roll the wheel forward until your body is extended as far as you can manage without arching your back. Use your abs to pull yourself back to the starting position.

3. Hanging Knee Raises

Purpose: Focuses on the lower abdominal muscles and helps improve grip strength.

Sets/Reps: 3 sets of 12-15 reps.

Rest: Rest for 30 seconds between sets.

Technique: Hang from a pull-up bar but instead of keeping your legs straight, bend your knees. Raise your knees towards your chest, then lower them back to the initial position in a controlled manner.

4. Plank

Purpose: Strengthens the entire core, including the abdominals, back, and shoulders.

Sets/Duration: 3 sets of 30-60 seconds.

Rest: Rest for 30 seconds between sets.

Technique: Place your forearms on the ground with elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. Hold this position with your body forming a straight line from heels to head. Keep your core engaged and avoid letting your hips sag or rise.

Additional Tips

Progress Gradually: Increase the difficulty of the workout as you become more comfortable by adding more reps or using additional weights for the hanging leg and knee raises.

Focus on Form: Proper form is crucial to prevent injuries and to maximize the effectiveness of each exercise. Avoid rushing through the movements.

Breathe Properly: Ensure you are breathing correctly during each exercise—exhale during the effort phase and inhale during the easier phase.

Consistency: For best results, incorporate this routine into your workout schedule 2-3 times per week on non-consecutive days.

This routine will provide a comprehensive workout for your abdominal muscles, enhancing both strength and endurance. Remember, consistency and proper nutrition are key for visible results.