The Ultimate Abs Workout Routine For Men and Women
Abs workout routine has its place in the pursuit of having visible Six-pack abs especially if you have a low enough body fat percentage. But not knowing how to put together abs exercises to create the perfect abs workout routine could be really confusing. NOT ANYMORE!
Whether you’re aiming to showcase a washboard stomach or simply strengthen your core for overall health, this comprehensive guide unveils the ultimate abs workout routine that caters to the unique needs of both sexes:
The Ultimate Abs Workout Routine for Men
For men nowadays, having shredded abs is the ultimate goal. therefore, I will give you the ultimate abs workout routine to achieve your goal as soon as possible!
But remember, there is no visible six-pack abs without low enough body fat. for men, the needed body fat percentage to reveal your abs is between 12-10%.
Now, let’s get into the best abs exercises for men:
1-Hanging Leg Raise
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Hanging Leg Raise is a great abs exercise to target all the core muscles of a man especially the lower part of your six-pack muscle abs.
Sets and Reps: 3-4 sets would be more than enough for this abs exercise and the rep range should be between 15-20 reps.
Instructions
1) Hang from a chin-up bar with both arms extended at arm’s length on top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
2) Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
3) Go back slowly to the starting position as you breathe in.
4) Repeat for the recommended amount of repetitions.
Caution:
Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights the first time; you’ll have enough in your hands by holding your weight and also learning how to balance yourself so that you avoid swinging your torso.
As you get more advanced you can hold a dumbbell in between your feet. However, you have to be very careful when adding weight to this abs workout as if you add too much too quickly you could get a hernia.
Variations:
This abs Workout can also be performed using a vertical bench that makes the abs exercise easier by supporting your upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads.
2- 3/4 Sit-UP Abs Crunches
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3/4 Sit-UP Abs Crunches is a great abs exercise to target all the core muscles of a man especially the upper part of your six-pack abs muscle. it also keeps consistent tension on your abs for better growth.
Sets and Reps: As previous abs exercise, the sets should be 3-4 and between 15-20 reps for each abs workout session.
Instructions
1) Lie down on the floor and secure your feet. Your legs should be bent at the knees.
2) Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.
3) Flex your hips and spine to raise your torso toward your knees.
4) At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.
5) Repeat for the recommended amount of repetitions.
Related: 10 simple tips on how to get six pack abs fast
3- Elbow to Knee
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Elbow to Knee is a great abs exercise to target all the core muscles of a man especially the side part (obliques muscle) of your six-pack abs muscle. it also keeps consistent tension on your abs for better growth.
Sets and Reps: As previous abs exercise, sets should be 3-4 and between 15-20 reps for each abs workout session.
Instructions
1) Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.
2) Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee.
3) Return to the starting position and repeat the movement for the desired number of repetitions before switching sides.
The Ultimate Abs Workout Routine for Women
Most women don’t really want to have visible abs, but some really do. Whether your goal is having shredded six-back abs or just a flat abdominal midsection, This Ultimate abs workout routine will help you in both!
As mentioned before in the men’s section, there are no visible six-pack abs without low enough body fat. For women, the needed body fat percentage to reveal your abs is between 18-12%.
Now, Let’s get into the best abs exercises for a women’s abs workout routine:
1- Seated Leg Tucks
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Seated Leg Tucks is a great abs exercise to target all the core muscles of a woman especially the lower part of your six-pack abs muscle. it also keeps consistent tension on your abs for better growth.
Sets and Reps: sets should be 3-4 and between 15-20 reps for each abs workout session.
Instructions
1) Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backward around a 45-degree angle from the bench. This will be your starting position.
2) Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
3) After a second pause, go back to the starting position as you inhale.
4) Repeat for the recommended amount of repetitions.
Variations:
You can also perform this exercise on a mat on the floor just by placing your arms to the sides. In this case, the legs will be stretched and elevated slightly over the floor.
Also, as you become more advanced you can hold a dumbbell in between your feet or attach a pulley to them for added resistance.
However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.
2- Abs Crunches
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Abs Crunches is a great abs exercise to target all the core muscles of a woman, especially the upper part of your six-pack abs muscle.
Sets and Reps: As previous abs exercise, the sets should be 3-4 and between 15-20 reps for each abs workout session.
Instructions
1) Lie flat on your back with your feet flat on the ground.
2) Now place your hands lightly on either side of your head keeping your elbows in.
3) While pushing the small of your back down on the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
4) Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. At the top of the movement, contract your abdominals hard and keep the contraction for a second.
5) After the one-second contraction, begin to come down slowly again to the starting position as you inhale.
6) Repeat for the recommended amount of repetitions.
Variations:
There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball, or on a decline bench.
3- Plank
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Plank is a great abs exercise to target all the core muscles of women. it keeps your midsection tight which is what most women want.
Sets and Time: Sets should be 3-4, and count 1-2 minutes for each set.
Instructions
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Keep your body straight at all times, and hold this position as long as possible.
To increase difficulty, an arm or leg can be raised.
What you need to know…
In the pursuit of well-defined abs, the journey is a shared experience for men and women alike. By embracing a unisex approach to abdominal training, this abs workout routine aims to break down barriers and empower individuals to achieve their core fitness goals.
Remember, the road to a stronger, sculpted midsection is universal, and everyone is invited to embark on this transformative journey together. Let’s redefine fitness and master our cores, regardless of gender.
