Ultimate Ab Workout Plans The Complete List Rated and Reviewed
Sometimes you need a workout plan that targets a specific area on your body. Whether it is to get ready for a competition or to improve your self-confidence it is important that you feel like you are at your best, and that is what these workout programs are designed to do. The area most often targeted is the abs, and there are several top rated workout plans that concentrate on this problem area.
If you want to firm and tone your abdominal muscles, then you will want to start an ultimate ab workout plan. To help you find an exercise program that will produce the results you want, and safe for your fitness level we have the top rated ultimate ab workout plans rated and reviewed by experience fitness trainers and medical experts.
Ultimate Ab Workout Plans for Home
You can find these workout plans for home at all intensity levels, and the choice to use equipment is up to you. This should make it a little easier for you to find one that is right for you. While some aspects will vary, there are a few that you will want to look for regardless of the type of ab workout plan.
- At least 3 days of training with rest days in between.
- Include plenty of cardio
- Encourage a healthy diet ( if a meal plan is not included)
- Exercises that work the core, not only the abs
Even though these exercise plans are designed to give you a flat stomach and firm abs, if not a six pack, you still need to work on the other muscles in your core in order to get the best results.
Some of the sets to look for other than crunches include,
- Leg lifts and stretches
- Air bicycles
There are several other exercises that are usually found in ab workouts, and when they are combined into a daily routine you’ll be amazed at the results you are capable of achieving.
Top 5 Ultimate Ab Workout Plans
6 or 8 Week Ultimate Ab Workout Plans
These ultimate ab programs will work your entire core to burn stubborn pockets of fat, build lean muscle and define each one.
They are great for bodybuilders that are getting in shape for competition or anyone else that wants to add a little more definition to their physique.
You can find 6 and 8 week ultimate ab workout plans at all intensity levels, and some even come with handy meal guides to help you stay on track. One thing all they all should have in common is plenty of cardio.
The type and amount of cardio will vary depending on the intensity level, but it should be performed at the start and end of every workout.
The most effective plans will concentrate on a specific set of muscles in your core each week. Some may stay on the same muscle set longer, but this will depend on the length of the program. A good example of a six week ab workout calls for two weeks of the following,
- Core exercise routines
- Upper and lower abs
This routine will target your abs from all sides for a toned, firm and defined look from any angle.
- Duration: > 12 weeks
- Frequency: 3-5 times per week
- Total Cost:
- Money Back Guarantee
- Fat Burning
- Ab Focused
- Core Fitness
- Functional Fitness
Ultimate Ab Workout Plans for Fast Results
Whether it is an upcoming competition you need to get ready for or a surprise trip to the beach, an ab workout can help you get the results you want quickly.
It should be noted that in order to get fast results it will need to be intensive, and this might not be safe for beginners.
These short and fast paced routines are typically geared for those at an intermediate or advanced level, and could cause injury if you are not ready.
For the best results in the least amount of time, you will want to look for one that incorporates rope or cable crunches. It is also important that it comes with plenty of cardio.
The workout should last for twenty minutes and be performed 3 to 4 days a week, and don’t forget how important it is to stay hydrated. On your off days, some experienced trainers recommend getting in some cardio to keep your metabolism up. This also helps to keep your core muscles working so you can get the results you want in a limited amount of time.
Some of these workout plans also call for equipment that can include,
- Cable or resistance machines
- Mounted bars
- Stability balls
- Back extension apparatus
- Barbells and dumbbells
Ultimate Ab Workout Plans without Equipment
The one thing that you don’t want an ultimate ab exercise plan without equipment to include is hundreds of crunches. While you should expect to do a few, if is not enough to give you firm, toned or ripped abs.
The best one will come with a varied exercise routine.
This also ensures that you work every muscle in your core so your abs will look great from any angle. Some of the reps you will want to look for in a top rated no-equipment ab workout routine can include,
- Burpees or another type of “explosive” exercise
- Body weight squats
- Spiderman and traditional push ups
- Prisoner lunge (both legs)
- Side planks
- Mountain and cross body mountain climber
Performing these exercises will work all of the muscles in your core so your abs will be toned and well defined.
You also want the workout plan you choose to come with plenty of cardio. This can even be performed on your days off.
Ultimate Ab Workout Plans for Body Building
The number of reps will vary depending on the intensity level, but they should all target the muscles in your core.
Body builders have often seen the best results with programs that divides their abs into two exercise routines. This ensures that all of the muscles in your core are worked, even the small often forgotten supporting ones. This will give you a ripped mid-section, along with sharply defined abs.
Along with cardio the best ultimate ab workout plans for bodybuilding will call for reps of various crunches, side bends and reverse twists.
Since body builders typically want their muscles to “pop” and each one be sharply defined many of these workout plans also include exercises that require the use of equipment.
This is not saying that you can’t get the same results using your body weight it is just a little quicker to get the definition body builders want when equipment is used.
This can included,
- Weighted medicine balls
- Barbells and dumbbells
- Cable or resistance machines
- Pull-up bars
Ultimate Ab Workout Plans with Diets
There are several top rated ab workouts that come with diets, and this can help maximize your results.
Along with the exercise routines, which should include cardio and reps that work all of the muscles in your core, the right diet can help you see results faster. It can also help improve your overall health.
While the foods can and should vary, you do want your diet to be low in fat and calories. Vegetables and fruit are important, along with lean protein. This is necessary if you want to build muscle and retain what you have during the workouts.
Your body needs fuel to power itself through the exercises, and it will get this from protein and not your existing muscles.
When you are looking for an ab workout plan that comes with a diet, it is important that the meals are easy and convenient to prepare. It should also include foods that you like or are at least familiar with.
Cutting out some of your favorite foods is hard enough, the last thing you want to do is worry about whether you’ll actually like what you are supposed to eat.
You should expect to perform a series of exercises that are designed to work all of the muscles in your core.
This is important if you want to have a six or even 8-pack abs.
Not only will you be performing various types of crunches and sit-ups, but also side planks and leg lifts that will work your lateral muscles and glutes.
You should also expect to do plenty of cardio. The number of reps and types of exercises will vary depending on the results you are trying to achieve, along with the intensity level of the workout plan.
When it comes to using equipment, this will depend on the individual fitness plan. Some ultimate ab workouts will also have you lifting dumbbells during some of the exercises, while others rely on using your body weight.
Both types are effective at producing the results that they were designed for, and it is up to you to decide which one is right for you.
As long as you choose a workout plan that is designed for your skill level these exercise programs are generally safe for beginners.
It is recommended that you first speak with your primary health care advisor.
While it might be tempting to try and push your body faster and farther in an attempt to see results a little sooner, this is never a good idea. Trying to perform the exercise routines found in an intermediate or advanced ab workout plans will increase your risk for injury, and this could end up sidelining your exercise goal.
It is also best to work your way through the exercise routines, only advancing in intensity when you know for sure that you are ready.
If you choose the right ab workout routine it can help you get ready for a competition. How long it will take to get your abs looking their best will depend on a few factors.
These will include,
- The length of your off season
- Current physical shape
- Any pre-existing injuries
If you’ve continued with your cardio training during the off season, a short and high intensive workout will probably be enough to get you competition ready.
These exercise programs generally last for two to four weeks, and are not recommended for beginners. If you’ve slacked off a little during the off season on exercising and diet, your ab fitness plan will probably last longer.
You might also want to consider one that comes with a meal guide. This will help you get in the habit of eating healthy again, along with ensuring you have the nutrition you need to get your 6-pack abs back.
With time, hard work and determination, an ultimate workout plan for abs will help you get ready to compete on the national and international stage.
As soon as your OBGYN or primary health care provider states that it is safe for you to start exercising an ab workout plan can help you get a flat stomach after pregnancy. While most licensed physicians do recommend that you start walking and moving around within 24 hours of giving birth, it is important to get approval before you start working your ab muscles.
For most women it is usually around one to two weeks of rest and recovery before they are cleared to start performing crunches, floor bridges and side planks.
To ensure your safety and to get maximum results, you might want to consider one of the top workout plans that are geared specifically for women after pregnancy.
Before you start any ab workout program after a C-section it is critical that you first get approval from a licensed physician. Even though having a C-section is relatively common, it is still major surgery and your body will need time to recover properly. In most cases this takes five to six weeks.
Even though you have to wait several weeks before you can really tackle your abs and core, you can still perform a little light cardio. Generally within 24 hours after surgery you will be encouraged to start moving, and as the days progress you will find yourself growing stronger and able to do a little more.
Take this time to start walking and get your muscles used to moving and working again. This will also help build endurance, which you will need when the workout starts.
The light cardio will also help you start burning fat and calories so when it is time to start the crunches and planks you will be able to see results faster.
The answer to this question will depend on the results you are trying to achieve, along with your current level of physical fitness.
If you are training for a competition you are probably already following a strict diet, and this is also true if your goal is to also lose some weight. Even if you are just trying to tone and tighten your abs you will still want to follow a diet that is low in fat.
Your daily diet should include plenty of fresh fruits and vegetables, along with lean protein.
When it comes to carbs, this will depend on your ultimate goal. Body builders and those looking to pack on muscle mass will want to make sure that their diet includes plenty of carbs so their body has the fuel and building blocks it needs to give them ripped 6-pack abs.
If you have any questions or concerns about your workout diet a licensed nutritionist can provide you with answers and suggestions.
It really is important to always stay hydrated, even when you are not working out.
This means drinking plenty of water and not sodas, juice, coffee or tea. Sports drinks can help with hydration and replenish missing electrolytes, but it is still important to make sure that you are getting enough water.
There are several reasons why staying hydrated is so important during an ultimate ab workout or any other fitness plan which include,
- Improve performance levels
- Prevent muscle cramping during workouts
- Hydration promotes muscle growth during and after the workout
- Helps to increase stamina to make it through the workout.
Most licensed physicians recommend drinking 6 to 8 ounces of water every 20 minutes during the workout to prevent dehydration.
You also do not want to consume too much water, and this is another reason that it is recommended that you track your water consumption rate.
Most experienced trainers agree that simply concentrating on sit-ups and crunches will help tone your abs, but it is not enough to give you a long lean physique.
Your core refers to the muscles in the middle of your body, and this does include your abs. It also refers to your obliques and glutes, and these are the muscles found in your sides, buttocks and lower back.
When you work your entire core not only will you achieve a flat stomach and toned abs, but you can also lift and firm your buttocks and the muscles in your sides.
Your physique will look longer and leaner, and you will also see an improvement in your posture. Strengthening the muscles in your core can also help relieve lower back pain.
Some of the exercises that will work your core muscles include,
- Leg stretches
- Spider arm planks
- Balance chops
- Sit-back twists
Oblique exercises are an important part of any top rated ab workout, and they will help you get a flat stomach and toned abs. Obliques are the muscles found in your sides, and are what give you a tapered or streamline waistline. If you only concentrate on your abs and not on your obliques, you will never be able to truly achieve a “6-pack”.
These exercises are also an important part of any ultimate ab workout for competition or body building. The last thing you want is to get up on stage to show off a flat stomach only to have love handles hanging out on your sides. With oblique exercises this won’t be a problem.
According to experienced trainers there are four things that you should never do. These are,
- Only performing crunches
- Fat and weight loss pills
- Starvation diets
- Purchasing infomercial equipment
Only performing crunches, no matter how many is not enough to give you defined or even toned abs. The best ultimate ab fitness plan will come with a variety of exercises that target all of the muscles in your core.
Fat and weight loss pills are not only ineffective they can also be dangerous for your health. There is never a good reason to starve yourself, and there are not any benefits associated with this drastic and dangerous diet plan.
Purchasing infomercial equipment is simply a waste of money. These gadgets are not effective, and some can even make it harder for you to get the results that you want.
An ultimate ab program can help skinny guys add definition, especially if it is combined with a low fat diet that includes plenty of lean protein and carbohydrates.
The protein and carbs will provide your body with the fuel and energy it needs to build muscle and make it through the grueling daily exercise routines that will tone and define your abs.
You might also want to consider adding a protein supplement, if you are looking to put on a little more mass. Choosing a workout plan that incorporates rope or cable crunches, along with resistance training can also help you get the defined look you want.
These workout plans only focus on your core or mid-section.
The exercises are only designed to target this one specific section, not your entire body. If you want to build, tone and strengthen all of your major muscle groups a transformation or full body workout plan will probably be better suited for you.
If your mid-section needs a little more help than the rest of your body, you can always add an ab workout into your regular exercise routine.
Just remember to speak with your primary health care provider before you make any changes.
Many bodybuilders have had to accept the fact that genetics does play a role in how much muscle they can actually put on, along with the amount of time it takes for them to get the results that they want.
This is also true regarding your abs, though anyone can achieve a flat stomach and defined waist as long as they are willing to work for it.
Where genetics really plays a role in the appearance of a person’s abs is whether they have a six or eight pack. While almost anyone can get a 6-pack with the right diet and workout plan, you can only sport an eye-popping eight-pack if it is in your genetics.
Otherwise, the amount of time and effort you put into your workout will determine how you abs look afterward, regardless of your genetic makeup.
Your abdominals are part of a larger muscle group located in your core. This includes your,
- Lower back
There are also smaller stabilizing muscles located in your core.
It is virtually impossible to work all of these muscles in one group, though it is not uncommon for people to try. This is why only one type of exercise will not produce toned ripped abs, no matter how many reps you perform.
The best ultimate ab workout plans will concentrate on each muscle individually, and this means that you will be doing several different exercises throughout the workout routine.
Rope or cable crunches can be an important part of a workout plan, especially if your goal is to get a six-pack. Rope crunches are also a great way to work your obliques due to the isolated resistance they are able to provide.
There are also several ab toning and strengthening exercises that can be done with cables, and this can help keep your workouts from becoming boring. Rope crunches can be done with a resistance machine or you can use a secure and stable bar that is already mounted.
You don’t have to use equipment in order to get a flat, toned stomach.
There are several top workout programs that don’t call for the use of equipment, and these fitness plans are just as effective as the ones that do. As long as you follow a healthy, low fat diet and faithfully stick with the exercise routines there really is no reason why you can’t have toned and ripped abs simply by using your body weight.
Body builders and anyone getting ready for a competition might want to consider using equipment with their ultimate ab workout plan.
Barbells, dumbbells and resistance training machines can help you build muscle mass faster, and give your abs a “6-pack” appearance. You can get the same results using your body weight, but it will take longer and sometimes you just don’t have the time.
Cardio is an important part of any effective workout plan, and you should expect to perform 10 to 20 minutes every day. The intensity of the cardio exercises will vary, depending on the type of workout program and your skill level, but it is the one part that you never want to skip.
There are several reasons why cardio is so important if you want to achieve maximum results that include,
- Warms and loosens muscles up
- Boosts energy levels
- Improves stamina and endurance
- Increases metabolism
- Improves overall health
- Burns fat and calories
Keeping up with your cardio on your rest days and during the off season will also help to keep you in shape.
These exercises can also help your body continue to build lean muscle after the workout has ended for the day. Most importantly, performing cardio before and after every workout will significantly decrease your risk for injury.
You can find u plans for beginners or advanced training. The intensity level of the workout routine can vary to ensure that it meets the user’s specific needs.
If you’re not sure if you should start off with a beginner’s workout plan or one that is a little more advanced, your primary health care provider will be able to help you make this decision.
If the intensity level is too low you won’t see results, and if it is too high you significantly increase your risk for injury.
The answer to this question will vary, depending on who you ask.
Some licensed physicians recommend sticking with the same workout routine as long as it is producing results, while others state that it is better if you switch the exercises up. If you are enjoying the daily workout routines and the exercises are helping you meet your fitness goals, then there really is no reason why you can’t continue to perform the same reps each day.
If you are starting or have plateaued or are getting bored with your current ultimate ab workout plan, it might be time to start changing the workout routine.
Increasing the intensity level will help you get past the plateaus so you can continue to see results. Sometimes you might not be ready to advance to the next level, but are tired of performing the same exercises each day and this might be another good time to make a few changes to your workout routine.
It is important to note that before you make any changes to your current workout plan it is best to get approval from a licensed physician. You might also want to seek advice from an experienced trainer before you start switching out the exercises. This will ensure that not only is the plan safe, but also effective.
There are several places where you can find the best ultimate ab workout plans.
Friends and family can be invaluable sources of information, especially if someone has recently given birth. They should be able to recommend some that have worked for them, and advise you on the ones that didn’t produce the desired results.
If you joined a “mommy’s club”, chances are several of the members have gone through an ab workout program, and they can also provide you with helpful suggestions.
Your OBGYN can also recommend an effective ones that are also safe. At Top Workout Programs you can find several ab workout plans that are rated and reviewed by experienced fitness trainers and medical experts so you can confidently choose the one that will best for you.