Ab training routine for beginners to intermediate trainers

Abdominal training is highly beneficial for one and all, its relevant for the average gym goers to the highest sport profession.  Having a strong midsection has many many benefits,  good posture,  fewer back problems, better performance, smaller waist just to name a few...

Abdominal training should form part of your normal training routine atleast 2-3 times a week,  for beginners I recommend 1-2 a week just to speed recovery at first, abdominals is very fit muscles once they are activated and can be done full force 6 days back to back and no sign of fitueg but thats for advanced to professional levels and is not not needed to sculpt a healthy strong defined mid section.

Ab training routine for beginners 1-2 a week.

Crunches on floor knees bent (put hands on quads, crunch and slide hands till knee caps are in palm of hand and slowly return to starting position) 3 x 15

Bridge also known as Plank (forearms and feet is the only oarts touching the floor while you suspend your body like a brige between the to anchors so to speak forearms and feet, back must be straight at all times,  form is crucial here. 4 x failure slow and controlled.

Hanging leg raises on support frame- for beginners start with legs bent to get the form and contraction correct. Make sure back is straight and firm pushed back into back cushion. Slow and controlled contract abdominals to bring knees up till thighs are parallel with floor and slow return to starting position,  do not swing and use momentum for this will defeat the purpose completely.  3 x12-15

Rest for beginners should be 90-120 sec. between set to provide enough rexobwry so sets can be completed as you progress rest time will be decreased.

Intermediate trainers 3-4 x a week

Hanging leg raises on support frame - legs closw to straight, keep slight bent in knees. 4 x 12-15

Bridges / Planks 4 x failure try and move forearms and feet further apart to increase workload on abdominals but do not sacrifice form for over load.

Cable crunches - standing or seated at cable machine bar attached to cable hold firm behind head and crunch the weight downward like a normal crunch just witj added weight, keep movement slow and controlled, focus on contractions, its not a big movement(range of motion is compact and short) its small and powerful,  keep constant tension in muscle for entire set, once set start abdominals should remain in contraction till weight is returned to base and you step out. 4 x 15-20

Sit -ups on roman chair - pretty straight forward,  just check your form, back should be straight with abs doning the work not the lower back, if you feel lower back working 2 possibilities is responsible,  either you are to fatigued to keep good form or you are doing it wrong. Do this exercise first to avoid the fatigue factor. 4 x 12-15

Rest for intermediate 45 - 60 sec. Keep things moving, catch breath, slow breathing down take a sip of water and hit it again, stay focused and on point.

This routine will send you on your way to a healthier stronger midsection.
Always focus on contraction and good form, as we all know rome wasnt built in a day, take your time and do it right, correct training heelds great results all the time.

Summer is around the corner, start sculpting now and avoid disappointment.