I'm providing you with a free ab workout routine right here on this page.
There is no catch — It's a free workout routine compliments of WLC.
If you need to build your abs, this will be the ab workout you need.
I do want you to know that in order to see your abdominals you need to lose fat in your midsection.
Ab workouts will help you build the abs, but will not go very far in helping you see chiseled abs. Your abs will become more visible even through layers of fat with this workout.
So how do you get chiseled abs?
Diet and cardio combined with weight lifting will help you to see your abs faster than any other method. You've got to focus on burning fat.
If you are already at a low body fat percentage and your abs just aren't looking that great, this ab workout will help you build the abdominal muscles and make them look great.
The Free Ab Workout Routine
In order to provide you with the best ab workout routine, I need to provide you with the following information:
- The best ab exercises
- Ab workout schedule
- Number of sets and reps
- Plan to progress
You won't find a better ab workout anywhere. When you work your abs, you are working them to build muscle in that area.
So, abs should be treated as any other muscle group. This means you can use all the muscle building secrets within the WLC System to get even faster results.
Ab exercises do not burn fat in the midsection. Ab exercises build muscle in the abdominals.
Now that you understand ab workouts are for building the abs, we can get straight to the workout…
The Best Ab Exercises:
The reverse crunch is one of the best abdominal exercises. You work the abs through a complete range of motion.
You can add weight to this exercise through the use of a cable machine or ankle weights.
Swiss ball crunches are my favorite ab exercise and you'll know why after you do them. This exercise gives great results, and I attribute those results to the great stretch you get when doing this exercise properly.
You won't get this type of stretch with any other abdominal exercise!
Please watch the video above. The guy in the video has some pretty solid advice you need to hear.
Hanging knee raises are another one of the best exercises for the abs. You work the entire ab area with this exercise. You can use wrist straps to help hold onto the bar for longer periods of time.
Ab Workout Schedule:
You need to work the abs 3 times per week with the above exercises.
You can do this ab workout after your regular weight lifting workout, or you can do this workout before or after your cardiovascular workouts.
Don't do this before your other weight lifting sets. Ever. I want you to have all your strength for those weight lifting exercises because they are MUCH more important to your progress.
I prefer to work the abs after my cardio workouts 3 times per week if needed. Most of the time, this is not needed at all.
|Day 1||Day 2||Day3||Day 4||Day 5||Day 6||Day 7|
|Ab Workout||Off||Ab Workout||Off||Ab Workout||Off||Off|
Now, you can choose to work your abs any 3 days of the week but you need to allow a day of rest between workouts. Or, you can rely on the other weight lifting exercises to work your abs as they do so very well.
Number of Sets and Reps:
You will only be performing 1 set of each of the 3 ab exercises you've seen above for each ab workout.
That's 3 sets per workout and 9 sets per week. That's all you need to build your abs.
As far as reps per set, I want you to stay between 10 to 20 reps each set of each exercise. You'll learn how to make progress and build the abs in the next section.
Keep it simple. Simple works for the abs just like it does for every muscle group.
Plan of Progression:
This is what most ab workouts you will find just don't have! A plan of progression is the most important factor in building a great set of abdominals.
Each ab workout, I want you to strive to perform at least 1 more rep of each exercise or increase the weight on each exercise or both. You will work hard to make progress each workout.
When you get to the maximum number of reps in the rep range, which happens to be 20 reps, you need to increase the resistance by a few pounds or up to 5 pounds.
Hold a weight plate, use a cable system, or find some way to add resistance to each abdominal exercise.
There you go — That's the best free ab workout routine you find anywhere. And I mean anywhere. Work hard, make progress, and watch your abs transform.
You also need to work on burning fat while you use this workout.
We give you all of our fat burning secrets within the WLC System. Make sure you get a copy of the WLC System.