12 WEEK AB WORKOUT FOR AB DEFINITION & CORE STRENGTH
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
12 weeks
Days Per Week
3-6 days/week
Time Per Workout
10-20 mins
Equipment Required
Barbell, Bodyweight, Cables, Exercise Ball
Target Gender
Other
Description:
Welcome to the "12 Week Ab Workout: Ab Definition & Core Strength," a comprehensive program that focuses on sculpting your abdominal muscles while enhancing your core strength. This program, suitable for intermediate-level individuals, blends abdominal flexion exercises with stability training to help you achieve well-defined abs that are not only visually appealing but also sturdy and resilient.
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 crunchs | 4 | 20 |
| Hanging Leg Raises | 3 | 8-12 |
| Lying knee tucks | 3 | 8-12 |
Ab Workout B: For Stronger Core
| Exercise | Sets | Reps |
| Ab wheel or barbell rollout | 4 | 8-12 |
| Pallof press | 3 | 15 each |
| Farmer's carry | 3 | Distance |
| Hypertension w/ plate | 3 | 12-15 |
| Glut bridge w/ dumbbell | 3 | 12-15 |
