The Ultimate Abs Workout Routine For Men and Women

A strong core isn’t just about looking good, it’s the foundation of your overall strength, stability, and posture. Whether your goal is a chiseled six-pack or simply improving core endurance, the right workout routine makes all the difference. In this guide, we’ll walk you through the ultimate abs workout routine for both men and women, featuring the most effective exercises, proper techniques, and expert strategies to help you get real results. Ready to fire up your core and take your fitness to the next level? Let’s dive in.

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.

Frequently Asked Questions (FAQs):

1. How often should I train my abs?

The frequency of ab training depends on your goals and fitness level. If you’re a beginner, start with 3 sessions per week to allow your core muscles adequate recovery. Intermediate and advanced trainees can aim for 4–5 sessions weekly, ensuring they don’t overtrain.

Your core is involved in almost every movement, from lifting weights to running, so it’s important to give it time to recover like any other muscle group. Ideally, allow at least 48 hours of rest between intense ab workouts to prevent overuse injuries and maximize muscle growth.

2. Can I get visible abs just by doing workouts?

No, ab exercises alone won’t give you a six-pack. A visible and well-defined core comes down to reducing overall body fat, which is achieved through a combination of:

Strength training: Building muscle mass increases your metabolism, helping you burn more calories even at rest.
Cardio workouts: High-intensity interval training (HIIT) and steady-state cardio help accelerate fat loss.
Proper nutrition: Eating a clean, balanced diet with a calorie deficit (if fat loss is your goal) is crucial for revealing your abs.
Hydration and sleep: Drinking enough water and getting quality sleep play key roles in fat loss and muscle recovery.

If you’re doing endless crunches but not paying attention to your diet and overall activity level, you won’t see much progress. A holistic approach is essential.

3. What’s the best exercise for six-pack abs?

There isn’t a single best exercise, but rather a combination of movements that target different areas of the core:

Upper abs: Cable crunches, decline sit-ups, and reverse crunches.
Lower abs: Hanging leg raises, flutter kicks, and bicycle crunches.
Obliques (side abs): Russian twists, side planks, and woodchopper exercises.
Overall core stability: Planks, ab rollouts, and dead bugs.

By incorporating a variety of exercises, you’ll engage all areas of your core for balanced muscle development. Adding resistance to your ab exercises can also help increase muscle definition faster.

4. How long does it take to see results from an abs workout?

The time it takes to see visible abs depends on multiple factors, including:

Your current body fat percentage: If you have a higher percentage of body fat, it will take longer to reveal your abs.
Your diet: Eating in a calorie deficit while prioritizing whole, nutrient-dense foods can speed up results.
Workout consistency: Training your core regularly and incorporating full-body workouts will contribute to faster progress.

On average, if you’re following a well-structured fitness and nutrition plan, you can start noticing core strength improvements within 4–8 weeks. However, achieving a visible six-pack can take anywhere from a few months to over a year, depending on how much fat you need to lose.

5. Should I train abs with weights or stick to bodyweight exercises?

Both are effective, but incorporating weights can take your core training to the next level.

Bodyweight exercises (such as planks, leg raises, and crunches) are great for endurance and foundational strength.
Weighted exercises (like cable crunches, hanging leg raises with ankle weights, and decline sit-ups with a plate) help build muscle thickness, making abs more prominent even at higher body fat percentages.

For best results, mix both types into your routine. If your goal is a more muscular, defined core, adding resistance will help you achieve that look faster.

6. Can I train my abs every day?

While your abs are an endurance-based muscle group, training them every day isn’t necessary and could lead to overuse injuries. Like any other muscle, your core needs time to recover and grow. Overtraining can cause fatigue, reduce performance, and increase your risk of strain.

Instead, focus on quality over quantity—train abs 3–5 times per week with proper intensity, and prioritize recovery through rest, nutrition, and sleep.

7. Do sit-ups and crunches really work?

Sit-ups and crunches can strengthen your abs, but they aren’t the most effective way to develop a strong core or burn belly fat. These movements primarily target the upper abs and don’t engage the entire core effectively.

A well-rounded abs workout should include:

Planks and anti-rotation exercises (for core stability)
Leg raises and reverse crunches (for lower abs)
Twisting movements like Russian twists (for obliques)
Full-body compound movements like deadlifts and squats (which activate deep core muscles)

If you enjoy sit-ups and crunches, feel free to include them, but they shouldn’t be the only exercises in your routine.

8. What’s the best way to prevent lower back pain during ab exercises?

If you experience lower back pain while doing core exercises, it could be due to improper form or a weak lower back. Here’s how to prevent it:

Engage your core properly: Keep your abs tight and avoid arching your lower back during movements.
Choose exercises wisely: Some people find traditional sit-ups aggravate their lower back. Instead, opt for planks, dead bugs, or hanging leg raises.
Strengthen your lower back: Incorporate exercises like back extensions, bird dogs, and deadlifts to build a balanced core.
Modify as needed: If an exercise causes discomfort, reduce the range of motion or switch to an alternative that feels better.

Proper technique is key, so focus on controlled movements and avoid jerking motions that strain your back.

The Ultimate Abs Workout Routine For Men and Women