In this blog post you’re going to get a complete Home Ab Workout that focuses on building strength and definition throughout the entire core – upper abs, lower abs, obliques, and lower back.
The good thing about working abs is that they can recover quicker than most larger muscle groups. So you can perform this ab workout every second day.
Watch the video demo below to see the entire abdominal training circuit routine.
Note: if you can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here
Perform each exercise for at least 30 seconds each. As you get stronger you can work up to performing the exercises for longer times and / or doing multiple circuits.
The Home Abdominal Workout Routine is as follows:
– Reaching Oblique Crunch
– Scissor Kick
– Russian Twist
– Superman Back Extension
– Toe Touch Crunch
– Up & Down Plank
– Reverse Plank
Give this ab workout a try for yourself and then leave me a comment below letting me know how you like it.
And if you would like help with your complete bodybuilding training and nutrition program for building muscle and burning bodyfat, than I highly recommend that you sign up for my VIP “Inner Circle” Coaching Club at: www.TotalFitnessBodybuilding.com
As a member of the “Inner Circle” Coaching Club you’ll get on going training and nutritional advice, including the Workout Of The Month program. This is where you’ll get a brand new training program each month. Each “Workout Of The Month” builds on the previous month’s training and is specifically designed to help you make continuous progress over the long term towards your muscle building goals.
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10 Comments
GJ
Hi Lee,
Thanks so much for posting this workout routine, and I look forward to giving it a try! Just a couple of questions for you:
1.) Would you recommend these for someone who has some mild back issues, or are there some modifications to the exercises that you would suggest?
2.) Is there a maximum number of seconds to shoot for as one gets stronger with the exercises?
Thanks, and I look forward to your reply…..and thanks for your Great Blog. You do such an excellent job, and I always enjoy reading and watching your video instructions!! Keep up the great job…..you are the best blog on the Internet!!!
leehayward
GJ,
When it comes to working around injuries there isn’t a simple solution that would apply to everyone. It really depends on the individual and the degree of back pain they experience. But back exercises like the superman back extension would definitely be a good one to help build up your back.
As for the time of the exercises, there is really no maximum per say, but if you get up to doing 2 minutes or more per exercise you can try adding weight to make the moves more difficult and to reduce your training time.
CJ
Lee – excellent, quick ab workout. Thanks for posting this.
GJ
leehayward,
Hi Lee,
Thanks for your reply, and I will follow suit accordingly. I am hopeful that I will be able to get thru the routine without it affecting my back too much; however, I will adjust as necessary. By the way, do you have a similar home circuit that can be used specifically for strengthening the back? I am really looking forward to doing the Superman Back Extension and the Reverse Plank, but if there are any other exercises that can be done at home for the back that you would recommend……I’d love to learn about them. Again, thanks for your Great Blog and Excellent Instruction!!
santosh krishna
Excellent workoitvsir…pls tell should i eat someting and perform dis or what
jackie webb
Im 52 after 5 kids and am going to follow ure abs work out but abs fat after kids….what do u suggest pls
GJ,
ray
Hi Lee , this is Ray , I space out my protein , I work out three to four times a week , I take my protein a half hour before my workout . My workout lasts about an hour , and I take my protein a half hour after my workout . I wanted to know if I could take 100 grams of protein before my workout and a 100 grams after my workout . If I can do it that way , and if I can take 10 grams of creatine when I work out , and 5 grams on the off days . Or can I just take 5 grams every day , and can I take it with my protein shake before and after workout . Over and out . Thank you
leehayward
ray,
Consuming 200 grams of protein over the course of your workout is overkill. 200 grams of total protein intake from both food and supplements would be adequate for most people over the course of 24 hours. You only need to consume between 1 to 1.5 grams of protein per pound of lean bodyweight per day. And as for the creatine, simply take 5 grams per day, this is enough to maintain a steady supply of creatine in your body so that you can reap the benefits.
Allen
Greetings. Although I have no body fat (pure ectomorph) my lower abs refuse to flatten. I do multiple ab exercises daily and the crunch machine at the gym, but a trainer recently indicated that crunching with heavy weight may be causing my abs to bulge. Your input, please.
leehayward
Allen,
There are a several potential causes for having a bulging belly, and it’s usually not from doing abdominal exercises or having “too much” abdominal muscle development. It could be stubborn bodyfat, even skinny ectomorphs can have excess bellyfat. It could be from digestive problems that cause your belly to become distended, if you find that your belly is flat first thing in the morning, but then becomes distended in the evening this could be the case. It could also be from weak transverse abdominis muscles, these are the muscles of the midsection that help hold your stomach in. Doing exercises like planks and abdominal vacuums can help with this.