Free Ab Workout Routine
Our free ab workout routine will have your abs looking great in no time at all. It’s a relatively simple program but if you follow it consistently you’ll see major improvements within a few short weeks. The routine incorporates the exercises that have been scientifically proven to give you the quickest, most effective results possible.
Remember though, you can have great, strong abdominal muscles and still not have “great abs”. Why? Because you need to reduce your overall body fat level in order to have truly great-looking abs. If you’d like to learn how to do this quickly
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The BEST Ab Workout Routine Around
This free ab workout routine incorporates exercises that work the entire abdominal region, and it’s really the only ab program you’ll ever need. The routine is based on fundamental movements that are proven to strengthen, stretch, and stabilize the entire abdominal region and the body as a whole. It’s designed to not only improve your abs but also to improve your overall "core" body strength.
Free Ab Workout Routine Basics
- This ab workout can be performed by itself or as part of a whole body workout regiment. It requires NO special equipment and can be done anywhere.
- Be sure to do some type of warm-up exercise for at least 5 minutes in order to prevent injury and maximize the effectiveness of the routine.
- Perform the free ab workout routine 2 - 3 times per week with at least a day of rest in-between workouts.
- If the exercises feel too easy make sure you’re doing them slowly and with perfect form. When done correctly they definitely aren’t easy!
- To get the most out of each exercise keep your stomach “pulled in” towards your spine throughout the entire range of motion.
- Keep your breathing even and relaxed. Never hold your breath while doing any of the exercises.
Free Ab Workout Routine Exercises
Do 2 sets of each of the following exercises, 12 – 15 reps per set. Rest no more than 1 minute between sets. As you get stronger increase the number of sets but don’t do more than 20 reps per set. Again, if you feel the sets are too easy you’re probably not doing the exercises correctly. The point of this free ab workout routine is to get a quick, intense ab workout that burns fat, strengthens your abs, and leaves you in a puddle of your own sweat. Have Fun!
Exercise 1: Bicycle Maneuver
The number 1 overall ab exercise. If you get nothing else from our free ab workout routine, learn how to do this exercise! Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head (NOT behind). Bring your knees up to a 45-degree angle and slowly begin “pedaling” as if you were riding a bicycle. Each time your bring one of your knees up touch it to the opposite elbow (left knee to right elbow, right knee to left elbow). A single rep is every time you’ve touched both knees to your elbows, so 30 “pedals” is actually 15 reps. Here is a picture showing correct form:
Exercise 2: Reverse Crunch
One of the best exercises for lower ab development. Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides. Cross your feet at the ankles and lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach towards the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.
Exercise 3: The Plank
The best core strength exercise. This is one of the most effective "core strength" exercises you can do because it works all the torso muscles, including those in the lower back and abdominal region. In fact, to maintain this position you use just about all of your muscles. We've included it in our free ab workout routine because it will help your abdominal development AND make you stronger in every other physical activity you do! Here's how it's done: simply get into the normal pushup position and hold it (strictly) for 30 seconds. Keep your abs very tight and your body straight. It will seem easy at first but after a few 30-second reps you'll definitely be feeling it. Just be sure to tilt your pelvis and contract your abdominals to prevent your butt from sticking up in the air. An easier version of this exercise (weight on your elbows) is shown in the photo below:
That’s it! Yes, there’s only 3 exercises in our free ab workout routine…but if you do them regularly you’ll be amazed at the results! Give it a try…
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