Abdominals Routine

Abdominal Workout Routine

Warm-up (5-10 minutes)

• High Knees – 2 sets of 30 seconds
• Torso Twists – 2 sets of 20 reps
• Side Leg Raises – 2 sets of 15 reps per side

Workout

1. Plank

• Sets: 3
• Time: 30-60 seconds
• Rest: 60 seconds
• Form Tips: Keep your body in a straight line from head to heels, engaging your core without sagging or arching your back.

2. Bicycle Crunches

• Sets: 3
• Reps: 15-20 per side
• Rest: 60 seconds
• Form Tips: Twist from your core, not your neck, and focus on slow, controlled movements.

3. Side Plank (Alternating)

• Sets: 3
• Time: 30-45 seconds per side
• Rest: 60 seconds
• Form Tips: Stack your feet and lift your hips to engage your obliques, holding the position steady.

4. Russian Twists

• Sets: 3
• Reps: 20 per side
• Rest: 60 seconds
• Form Tips: Keep your core tight and twist your torso, tapping the floor beside you. Use a weight for added resistance if needed.

5. Leg Raises

• Sets: 3
• Reps: 12-15
• Rest: 60 seconds
• Form Tips: Keep your lower back pressed into the ground as you lift and lower your legs. This engages the lower abs and prevents strain.

6. Mountain Climbers

• Sets: 3
• Time: 30-45 seconds
• Rest: 60 seconds
• Form Tips: Keep your core engaged and avoid letting your hips sag. Move your knees toward your chest as fast as possible with good form.

7. Heel Touches

• Sets: 3
• Reps: 20 per side
• Rest: 60 seconds
• Form Tips: Keep your shoulders off the ground and reach side to side, tapping your heels to engage the obliques.

Cool Down

• Cobra Stretch: 30 seconds
• Cat-Cow Stretch: 30 seconds
• Side Body Stretch: 30 seconds per side

Tips

• Avoid Overloading Obliques: Too much heavy weight on oblique exercises can build thickness, so focus on bodyweight movements to keep the waist slim.
• Frequency: Perform this routine 3-4 times a week for best results.
• Progression: Increase time under tension or reps as you get stronger, but avoid excessively heavy weights to maintain a lean, toned midsection.