8 Weeks Ab Workout At Home

There is no need to overcomplicate ab training. Add this 8-week ab workout to your diet to help you get the six-pack, and develop core strength and ab definition for the abs of your dreams.

Workout Description

Like all other body muscles, if you want to be better-looking and perform abs, you must train them regularly. Unfortunately, abs aren’t usually given the same attention and focus as other body parts. Have you ever wondered why most separations don’t include them? Most lifters don’t plan their accessory work and “throw them in” after another body part. Developing strong, visible abdominal muscles requires the same focus and effort as creating any other muscle group.

The abs, or core muscles, are crucial to overall physique development. They are at the center of the body and are used for many purposes. The standards for having a lean body are most commonly associated with how visible your abs are.

A strong core is essential for those who want to reach their pinnacles of success. For example, let’s look at the squat. Squats are designed to strengthen the legs, but you won’t be able to control how much weight you move if your abs aren’t strong enough to keep you balanced.

How often should you train your Abs

Now that we’ve established that ab training requires more serious consideration, how much more consideration is necessary? Giving them two weekly sessions is beneficial, with a minimum of 72 hours between sessions. These exercises can be positioned wherever you like in your training split, but always begin the exercises with ab work. Doing your ab exercises at the start of your ab workout routine, when you’re most energetic and concentrated, can help lead to better results.

Abs are made in the Kitchen

How you consume food is directly linked to the appearance of your abs. Before we start, let’s discuss your dietary habits. If your abs aren’t visible, you should concentrate on eating healthily. Here, we have plenty of articles to help you understand how many macronutrients you should consume.

Another useful instrument that you might find helpful is the Basal Metabolic Rate Daily Calorie, Calculator. This calculator can tell you how many calories you’ll need depending on how hard you work out. When you’re getting started with your nutrition plan or using one of our tools, save the BMR calculator so you can access it whenever you need it.

Ab Training at Home

Many individuals have committed to working out at home, and they should be able to obtain similar benefits to those of us who go to the gym. This program is designed for easy implementation so that you can do the exercises anywhere. It is easy to get fit using only a simple, lightweight ball or dumbbell and some ankle weights. If you don’t have consequences, your body weight is sufficient.

You will receive two workouts. One is a short, standard session that shouldn’t take more than 20 minutes. The other consists of the same exercises, but they are performed in a circuit that will only take 10 minutes.

You can concentrate on the effectiveness of the muscle contraction with each rep during the first workout. The second workout is a speed session to put the muscles to the test.

5 Exercises for Your Abs

Weighted Crunch

You might be familiar with the standard variation of this exercise, which has the hands raised overhead without anything to hold on to. When you keep both hands up, it offers more resistance to the top half of your abs. The weighted crunch differs from the traditional crunch in that you’re lifting a weight above your head. For this section, you will need a light pair of dumbbells or a weight plate.

Rather than focusing on sitting up, concentrate on contracting the abs. Although this isn’t the broadest range of motion, you don’t need it. Contract your abs and feel that you are being squeezed, then go down. Raising your feet off the ground will give you a more effective ab workout. You’ll be forced to concentrate more on stability as a result.

Rotating Mountain Climber

Many consider the standard mountain climber to be more of an aerobics-type move. But, the climber that rotates around you is focusing on the portion of your stomach that you’re focusing on; you’ll feel the burn from doing that. You have two options if you want to modify this movement. You want to use ankle weights if you have them because they provide a way to increase your resistance. Next, don’t just bring your knee directly in. It may include abdominal muscles in the top twist. If you reach the point where these become too simple, increase your repetitions.

Seated Twist

You must have heard about the barbell seated twist. With this variation, you can maintain the weight in your middle. Since the weight is closer to your center, you may feel the load is more pressing on your abs.

Turn slowly as you move through each turn. Make sure the muscle is working. This also helps prevent stress on your spine. Suppose you want to make the exercise a little more complex; lean back and raise your feet. If you need it more accessible, stand or do these seated without the weight.

Lying Leg Raise

The lying leg raise is a straightforward exercise. Even so, it won’t necessarily be straightforward. It may be meaningful if you perform your reps slowly enough and concentrate on the work your abs are performing. Having ankle weights will make it even more effective (or ineffective, depending on your point of view).

Raising your hips ultimately off the ground will add another contraction once your legs have reached the top. After you raise your legs, hold that position for one second before lowering them back down. It would be best to control the speed at which you move your legs. If you cannot continue, then end your set.

Plank

Stabilization is as crucial as a contraction for quality core development. You can make the planks a little more interesting by performing them after the other exercises, but you should be able to finish the challenge. Once you can comfortably make it through the 60-second workout, add five seconds to your routine until you reach two minutes.

Workout 1 – Straight Sets Session

The day’s first ab workout can be done before a heavier upper-body workout, like working on your chest or back. The number of repetitions may not look complicated, but it can be if you concentrate on doing each one correctly. That is the key to success in this program. Flying through the repetitions to dedicate more time to the other muscle group won’t help you in this situation. It will be worth it to have patience and put forth the effort for quality.

Workout 2 – Ab Blasting Circuit (ABC)

This workout is composed of different circuits. That implies you don’t rest until you’ve completed all five exercises. Before going into a smaller muscle group session like arms or alone, do three circuits of this workout. Instead of using a rep scheme, each set is performed according to a suggested time. Even though efficiency is the game’s name, you should concentrate on giving each rep a purpose. Don’t be so concerned about exceeding a rep goal.

Repeat the following exercises one after another without taking a rest in between. This counts as one round. Rest for 2 minutes between each round. Repeat 3 times. After you’ve completed three rounds without difficulty, add five seconds to each exercise.

Conclusion

The ab workout is not difficult, but you shouldn’t find them complicated if you train your abs properly. Consistency and endurance are essential for success. The other half of the war is maintaining consistency, learning that it takes time, and knowing that strength gains or fat losses are gradual. After two months on this plan, you should notice benefits in the form of a better appearance and feeling in your abs.