The Best Gym Abs Workouts to Build a Muscular Six-Pack

 

Your core is the centrepiece for a ripped physique, and many people dream of having a strong, defined midsection. This five-phase, 20-week cycle of beginner ab workouts can help anyone build muscular abs, regardless of experience level. Your diet, supplements, and cardio training must also be dialled in, but once you are at the proper body fat percentage to see abs, this program will make sure yours pop! 

Finding a gym in Oakleigh with a personal trainer can provide the guidance and support you need to perform the decline bench press correctly and maximise your results.

How To Train For Six-Pack Abs

Your core comprises three main muscle groups: the rectus abdominis, the obliques, and the transverse abdominis. All three groups need to be trained to have strong, defined abs.

• Rectus abdominis: This muscle is located at the front of your abdomen and is responsible for pulling your upper torso towards your hips.
• Obliques: These muscles are located on the sides of your abdomen and are responsible for tilting and bending your torso.
• Transverse abdominis: This muscle is located deep within your abdomen and stabilises your spine.

The core muscles are made up primarily of fast-twitch muscle fibers. Fast-twitch muscle fiber's are denser and more potent than slow-twitch muscle fibers but also fatigue more quickly.

You need to perform hard, heavy, and powerful exercises to stimulate growth in fast-twitch muscle fibres. Your core training should be in the moderate rep range (8-15 reps per set).

How To Use These Workouts

To optimise ab gains, perform two ab workouts per week, either after training a different body part or on a rest day, but avoid doing them right before heavy leg or back training. 

Follow Workout 1 for 4-6 weeks, progressively increasing the weight on weighted movements. Then move to Workout 2 and repeat the process until you complete Workout 5. Once you finish Workout 5, start over with Workout 1, confident that you are bigger and stronger than before.

If you want to lose weight and see your abs, you need to be in a calorie deficit, which means burning more calories than you eat. To make sure you're eating the right balance of calories, protein, carbs, and fats.

Ab Workout 1, Weeks 1-4

• Kneeling cable crunch

3 sets, 12-15 reps (rest 45 sec.)

• Barbell Side Bend

3 sets, 24 reps (alternating, 12 reps per side, rest 45 sec.)

• Dumbbell Crunch Isometric Hold

Hold a dumbbell or weight plate before your chest for extra resistance.

3 sets, 12 reps (rest 30 sec.)

• Reverse crunch

3 sets, 12-15 reps (rest 45 sec.)

Ab Workout 2, Weeks 5-8

• Seated bar twist

3 sets, 24 reps (alternating, 12 reps per side, rest 30 sec.)

• Ab bicycle

3 sets, 24 reps (alternating, 12 reps per side, rest 30 sec.)

• Banded Crunch

3 sets, 12-15 reps (rest 30 sec.)

• Lying Leg Raise

3 sets, 8 reps (rest 30 sec.)

Ab Workout 3, Weeks 9-12

• Frog Sit-Ups

3 sets, 12-15 reps (rest 30 sec.)

• V-up

3 sets, 12-15 reps (rest 30 sec.)

• Feet-elevated oblique crunch

3 sets, 24 reps (alternating, 12 reps per side, rest 45 sec.)

• Reverse crunch

3 sets, 12-15 reps (rest 30 sec.)

Ab Workout 4, Weeks 13-16

• Russian twist

Hold a weight before your chest for extra resistance, if necessary.

3 sets, 24 reps (alternating, 12 reps per side, rest 45 sec.)

• Ab Crunch Machine

3 sets, 8-12 reps (rest 1 min.)

• Barbell Side Bend

3 sets, 16 reps (alternating, 8 reps per side, rest 45 sec.)

• Feet-elevated crunch

3 sets, 8-12 reps (rest 30 sec.)

Workout 5, Weeks 17-20

• Decline Crunch

Hold a weight before your chest for extra resistance, if necessary.

3 sets, 8-12 reps (rest 1 min.)

DUMBBELL SIDE BEND

Perform all reps on one side before switching to the other. Don't rest between sides and rest 1 min between sets.

• Dumbbell side bend

Only hold a weight in your left hand.

3 sets, 8-12 reps (left side, no rest)

• Dumbbell side bend

Only hold a weight in your left hand.

3 sets, 8-12 reps (right side, rest 1 min.)

• Exercise ball crunch

3 sets, 12-15 reps (rest 30 sec.)

• Lying bench reverse crunch

Add weight with every set.

3 sets, 12 reps (rest 30 sec.)

Working with a personal trainer in Oakleigh can be highly beneficial if you're new to gym workouts or need clarification on proper form. A personal trainer can help determine how often you should work out. Talk to your fitness centre near you about a personalised workout plan.