Now that you have a basic understanding of the abdominal muscles, let’s start putting it into practice. Our How to Get Abs Guide will provide a diet and exercise routine for 3 different types of people:
Before you apply these ab exercises to your regular workout routines, it is important to understand the principle behind them.
These are not your momma’s ab exercises! You won’t find these routines in Oprah Magazine. If you’re a little soft, you’re probably going to cry. We never said getting a 6-pack was going to be easy.
The abs are a weird muscle. Some professionals say to work them like every other muscle and just exercise them once a week. Others say exercise them 2 to 3 times a week. We disagree with all of them.
Now that doesn’t mean you go into the gym and blast your abs with hundreds of circuits and call it a day. In our experience and personal opinion, the abs should not have their own dedicated workout day. Ab work should be conducted after each workout session you have. While it will be hard to believe, the abs are to be trained daily up to 5-6 days a week, depending on how your body adapts, which it will.
Why? Because if you go the gym with a dedicated ab training session, you’re going to want to spend a considerable amount of time at the gym to feel like you got a good workout. You’re going to blast your abs all day – then you won’t want to or won’t be able to work them out again for days. This is ineffective for getting abs fast, which is the main goal of our program.
Our How to Get Abs workout plans are short, but effective, workouts to be done most days of the week so recovery time is minimal. You need to be able to come back the next day to continue your regime, so you get your 6-pack as quickly as possible.
This guide is for the people that want a chiseled, sexy stomach and these people only. If you want to keep looking the way you do, then continue working out your abs once or twice a week, or not at all.
The ab muscles recover very quickly, but it is still a muscle and needs replenishment. We are recommending doing our abs routines daily after each workout session, separating weighted, lower-rep ab days with non-weighted, higher-rep ab days.
Both forms of training will develop a toned, as well as strong, midsection. With weights for strength and size, and high rep training for the definition and the tone, you can’t possibly go wrong (unless your diet is not in check, which we will discuss next.)
Keep in mind – for weighted ab days, when you see the set and reps we require, that does not mean you can use 5 or 10 pounds (unless it truly is all you can do) and go through the motions and call it day. Weighted ab day will be difficult! Make sure you pick enough weight that allows you to successfully (but with difficulty) complete the desired number of repetitions.
Training your abs will be slightly different depending on your body type. If you’re a little chunky, training will be different from someone who is skin and bones. We are providing you with workouts for different body types and different genders to help get as many people get a flat stomach as possible.
Even thought these workouts only consist of abdominal exercises, don’t think you can do just these daily workouts while neglecting all of your other muscles. Add our routines to your regular workout routine. If you are unfamiliar with exercise and do not have a routine, there are numerous beginner’s guides on the web. Here is a very basic beginner’s routine to get your started.
You can also ask a friend with experience in the field of fitness to come up with a plan for you, or hire a personal trainer at your gym to get you started.How to Get Abs and Show Off Your Six-Pack Fast