If you’re on a mission to try and get flat abs as quickly as possible, it’s going to be imperative that you’re spending some time creating a complete ab workout.
When looking at the goal to get flat abs, the first thing that you do need to realize is that you’ll see best results if you take a multi-pronged approach. What this means is that rather than just focusing on performing an abdominal workout, you should focus on having a good full body weight training workout in place along with a proper diet plan.
When you can get these three elements in place, you’re going to see far higher levels of success as you’ll be attacking the goal from all angles.
In addition to that, you’re also going to notice that you start looking much better overall as you’ll further tone thebody and help to lose body fat all over, not just from the abs.
The real fact of the matter is that spot training isn’t possible, so to shed fat from the abs, you’ll need to focus first on total body fat loss anyway.
So this said, let’s have a look at the main components that should be in place for a complete ab workout program and then provide you with a sample program that you can follow. If you can include exercises that cover all of these components, you can feel confident that you’re doing everything you can to foster stronger, well-developed ab muscles.
The very first requirement of a complete ab program is that you include movements that will hit the muscles from a variety of different angles. This means that you aren’t just performing crunches as part of your routine but rather you’re changing things up to keep the abs from hitting a plateau.
Some exercises may have you crunching while others may focus primarily on moving the legs through a certain pattern of movement.
The more variety you can include, the better.
The second must-have for success with your abdominal workout is one or two weighted exercises. As long as you don’t use incredibly heavy weight so you avoid building up larger muscles and increasing the waistline, you can see very good strengthening benefits from adding a few weighted exercises to your program.
These are going to place more tension on the abdominal muscles so that they contract harder and grow stronger as a result.
In addition to that, weighted exercises are very good for making the ab muscles ‘pop’, so will be ideal for those hoping to achieve maximum definition.
Instability is the next key component of a complete ab workout plan. By causing the body to become instable, you’ll find that you’re forced to work that much harder to maintain control.
This is important for those that want to target the muscle fibers deep within the core as this is what will get them working quickly. Often these muscles stay dormant unless you’re really making an active effort to decrease your overall stability.
Finally, the last important requirement for a complete ab workout is isometric contractions. This means that you’ll be holding the body in place without movement, but in a position that keeps the ab muscles tense.
The plank along with all of its variations will accomplish this objective perfectly.
So there you have the main components that you should try and get in place in whatever ab workout you’re doing. If you touch upon all of these elements, you can definitely feel confident that you’re working the abs maximally and will doing your part to move closer to results.
When looking at sets and reps, most of the time you should be aiming to bring the rep range up to around 15-20 reps for abdominal exercises, however with weighted ab work, keep it to the 10-15 rep range instead. Also try and keep the total rest period taken between exercises on the shorter side as well as this will help to bring about a higher level of fatigue in the ab muscles and enhance your results that much further as well.
Here’s your complete abdominal program.