Envy that guy with those sketched abs on the beach? No longer you have to fear taking off your shirt, as this abs workout will give you a chiselled frame that you secretly desired for. But, while performing these exercises, make sure that you adopt a healthy diet plan. Munching on unhealthy, junk food will not help you accomplish your beach bod goals regardless of how many crunches you perform. So if you want to take off your shirt and rub some sunscreen on your lustrous abs, now is the right time to incorporate these exercises into your workout plan.
How To Perform These Workouts?
You can begin by performing the first workout during the initial week. Then move up to exercising for next four weeks with the subsequent workouts. Once you have completed five workouts in five weeks, start from week one by working down the list. You can solely rely on these exercises or incorporate them as part of bigger workouts.
Starting With The Basics
Quite a basic workout, it is an ideal exercise to target your abs. So make your move and tread towards the path to achieving a truly killer beach body.
Warm Up
- Planks
- 5-minute Uphill Jog on a treadmill
- 3 rounds
Cable Crunches
- Sets: 3 with 30-second rest after each set
- Reps: 10
- Keep increasing the weight with each set until you fail to pick any more.
Straight Leg Raises – 60-Degree Incline
- Sets: 3 with 30-second rest after each set
- Reps: 15
Crunches
- Sets: 3 with 45-second rest after each set
- Reps: 20
- Perform the move by carrying a 25-35 lbs. plate on the backside. You can switch to bodyweight if required.
Lying Side Bends
- Sets: 2 for each side
- Reps: Until stamina runs out
Fly Like Superman
An excellent way to hit stubborn areas of your core is to perform supersets and then pause for a while to continue on again with great intensity. This helps you work on your deepest problem areas, activating all muscle fibres.
Warm-up
- Treadmill walk for 15 minutes
Hanging Straight Leg Raises – Rest/Pause
- Sets: 3
- Reps: 10-12
Crunches – Swiss Ball
- Sets: 2
- Reps: 20
Lying Side bends
- Sets: 2 with 45-second rest after every set
- Reps: Until stamina runs out
- To perform superset, switch sides
Exhaust It Off
Exhausting your abs before performing heavy weight exercises will give you many benefits. They will prep up your abs for a heavier workout session. A high-intensity workout helps in targeting different muscle types, breaking down unwanted fat.
Warm-up
- Russian twists with a medicine ball
- Bicycles
- 3 sets with maximum reps
Hip Raises With Hanging Knee
- Sets: 2
- Reps: 25 or until stamina runs out
Push-up position with Plank
- Sets: 2 with 45-second rest after every set
- Reps: Until stamina runs out
Crunch Machine
- Sets: 3 with 60-second rest
- Reps: Until stamina runs out
Knee Raises – Hanging
- Sets: 3 with 45-seoncd rest after every set
- Reps: 12
- Perform by holding some weight between your feet
Lying Side Bends
- Sets: 2 with 30-second rest after every set
- Reps: 30 for both sides
- Perform the move by carrying a 10lb. plate on the side of your head. Stay in this position for 2 seconds.
Up The Reps
This workout focuses on performing as many moves as possible, as long as you don’t injure your muscle. This is the perfect plan to rev up your metabolism so that it burns off fat and turns into lustrous abs.
Warm-up
- 15-min Treadmill HIIT – Run 1 min, Fast Walk 2 min
- Jackknives – Until stamina runs out
- Sets: 3
Barbell Crunches – Decline
- Sets: 3 with 60-second rest after every set
- Reps: 15
Cable Crunches
- Sets: 4 with 30-second rest after every set
- Reps: 20
Hanging Knee – Raises
- Sets: 3 with 30-second rest after every set
- Reps: 25
Straight-Leg Hip Raises with 70-degree Incline
- Sets: 3 with 45-second rest after every set
- Reps: Until stamina runs out
Let The Fire Burn
If you want your abs to feel the fire, this workout is just meant for you. You should only perform this workout once in two or three months, as it can take very long for the muscles to recover. Try taking minimum rest between each set.
Warm-up
- Russian twists in standing position, placing a stick on shoulders – 100 reps for both sides
- Bicycles: Until stamina runs out
- 3 sets
Cable Crunches
- Sets: 3 with 30-second rest after every set
- Reps: 12
Cable Crunches – Twisting
- Sets: 2 with 45-second rest after every set
- Reps: 12
- Dropset: 2
- Reps: 8
Decline Barbell Crunches – Rest/Pause
- Sets: 4
- Reps: 8, 8, until stamina runs out, until stamina runs out
- Rest: 15 sec, 15 sec, 15 sec, 30 sec
Lying Leg Raises
- Sets: 2
- Reps: 12
Knee Raises – Supported
- Sets: 2 with 30-second rest after every set
- Reps: 12
Decline Side Bends
- Sets: 2 for both sides
- Reps: Until stamina runs out
