12 Week Ab Workout for Ab Definition & Core Strength

Combine flexion abdominal training with stability abdominal training to build a pair of abs that are not only defined, but also strong and sturdy as well!

Workout Summary

Build Muscle
Single Muscle Group
Intermediate
12 weeks
4
10-20 minutes
Barbell, Bodyweight, Cables, Exercise Ball
Male & Female
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Workout Description

We don’t include ab training in a lot of our programs.

And as a result – we get asked a lot “but, what should I do about abs?”

This simple ab and core workout can be incorporated into nearly any workout routine on our website.

While it is basic, it trains the abs in two very critical ways to guarantee you not only build abdominals that will look good when at an appropriate body fat percentage, but will also be strong and sturdy.

The two forms of ab training are broken up into two separate workouts:

  1. One workout focuses on flexion based ab exercises to build that coveted brick-like midsection.
  2. The other focuses more on ab exercises that require stability to perform, as well as exercises for the often neglected glute and low back.

The workouts can be performed between 3-6 times per week. It is recommended to cycle between the two during your workout days.

Ab Workout A: For Defined Abs

Exercise Sets Reps
Ab Machine Crunch 4 12-15
Ab Machine Oblique Crunch 2 12-15 Each
Exercise Ball Ab Crunch 4 20
Hanging Leg Raise 3 8-12
Lying Knee Tucks 3 8-12

Ab Workout B: For Stronger Core

Exercise Sets Reps
Barbell Rollout 4 8-12
Pallof Press 3 15 Each
Farmers Carry 3 Distance
(Weighted) Hyperextension 3 12-15
(Weighted) Glute Bridge 3 12-15

When it comes to building the abdominal muscles, I think it is important to remember that no two sets of abs will ever look similar. The abdominals are highly based on genetics – some people are born with muscle insertions that will allow them to develop 8 packs, while others are lucky to have 4 visible abs.

Your abs will also never show if you’re not at a reasonable body fat percentage for them to be visible. Therefore, it is important that you pair this workout program with a complete routine on our website to ensure you’re training compound movements that will positively benefit your body composition.

Now that those two points have been highlighted, it is beneficial to maximize your ab training so you can develop the best mid-section possibly. This program does exactly that by combining flexion, stability, and focusing on complete core development.

Give the program a shot and watch as your abs become more developed and your main lifts get stronger.

6 Comments+ Post Comment

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Posted Mon, 01/28/2019 - 02:19
Netana

Do i Perform This 6 days in a row

JoshEngland's picture
Posted Mon, 01/28/2019 - 09:24
JoshEngland

Hi Netana,

Yes, these can be performed up to 6 days a week (and in a row if that's what your program calls for).

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Posted Wed, 01/23/2019 - 07:32
Netana

Do i do A and B together

JoshEngland's picture
Posted Fri, 01/25/2019 - 09:45
JoshEngland

Hi Netana,

Perform one or the other at the end of your workout, alternating them each time you train.

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Posted Mon, 01/21/2019 - 08:58
Jennie O'Brien

Is it ok to use the Roman Chair for the leg raise

JoshEngland's picture
Posted Mon, 01/21/2019 - 12:10
JoshEngland

Hi Jennie,

Yes, that would be a fine substitution.