Free Abdominal Workouts

If you are looking for free abdominal workouts you have come to the right place! We have a database of workouts that keeps growing. There is something for everyone.

free abdominal workouts,

Our workouts are very convenient in that they are in printable format. After you print them out you can take the whole sheet of paper with you or you can make small cheat-sheet sized cutouts. The workouts are in .PDF format so you will need Adobe Acrobat Reader (free version on adobe.com) to open the files once you download the workouts.


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These ab workouts will help you get the much-coveted six-pack. But, you must know that ab exercises alone will not work well if you don't maintain a proper diet.

You need to melt the layer of fat covering your abdomen if you want your abs to show. More on this on our fat burning page.

This ab workout program is a 12 week program. Weeks 1 to 6 have a different intensity compared to weeks 7 to 12. Make sure you perform this program for the entire length of weeks outlined with at least 3 workouts per week.

>>Click here for a printable version of this workout routine


Free Abdominal Workouts

Weeks 1-3
Sets
Reps
Crunch
3
15 to 20
Bicycle crunch
3
20 to 30
Lying leg raise (on floor or bench)
3
12 to 15
Plank (on stability ball or floor)
3
45 seconds hold
Weeks 4-6
Sets
Reps
Stability ball crunch
3
15 to 20
Decline crunch
3
12 to 15
Raised-leg bent knee crunch
3
15/side
Lying scissor side kicks
3
30

Exercise Notes:

  • Do the required number of reps - if it's hard and you think you can't do it - YOU CAN! Push yourself hard! When you think you want to quit, push even more! It important to get to the required number of reps.
  • Rest between 1 to 2 minutes between sets.
  • Drink plenty of water while you workout - it's very important to hydrate your body!
  • Perform this routine 3 times per week at least!



Free Abdominal Workouts

Weeks 7-9
Sets
Reps
Crunch
3
until failure
Bicycle crunch
3
until failure
Lying leg raise (on floor or bench)
3
until failure
Plank (on stability ball or floor)
3
until failure
Weeks 10-12
Sets
Reps
Stability ball crunch
3
until failure
Decline crunch
3
until failure
Raised-leg bent knee crunch
3
until failure
Lying scissor side kicks
3
until failure

Exercise Notes:

  • No counting anymore in weeks 7 to 12. Most of the time you will never count when you do abs. Always perform ab exercises until failure. We told you to count in weeks 1 to 6 because we needed to establish a benchmark starting point. After you have built-up your abs strength there is no more counting. Everyone has different failure points which means we cannot prescribe one ab workout with a fixed number of reps that would suit every person. Rather, each individual will perform ab exercises until they reach THEIR failure points/limits!
  • Rest between 1 to 1 1/2 minutes between sets.
  • Drink plenty of water while you do this workout - it's very important to hydrate your body!
  • Perform this routine 3 times per week at least!





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