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The only 28-day Abs Workout Plan that Actually Works

Crossfit


What we know as a six-pack is actually a muscle called rectus abdominis which reveals its shape after we cut (belly) fat to the lowest percentages possible. It’s also a long, flat muscle that extends along the front of the abdomen and takes part in the group of stabilisers known as the core (of the body).

28-day abs workout plan

So when we are talking about a six-pack, we usually have two things on our mind: gaining muscle in the abdominal area and losing fat – in that same area. And both have a lot in common with what and how much we eat.

You know the quote “Abs are made in the kitchen”?

But before you start beating yourself up because your abs are too flat or too tiny, know that bloated, freak-like looking abs are often a result of the usage of banned, performance enhancing drugs. Also, keep in mind most highly-liked social media images of the abs are taken in action: when muscles are being activated (during certain exercises).

Relaxed abdominals do not have a look of a hard, solid six-pack.

How would an abs workout plan look like?

Besides a perfectly dialled in nutrition, it would include a lot of complex exercises which would boost our metabolism and help us burn some fat. You can’t really target where your body will lose fat tissue first, that has a lot to do with your genetics, but you can speed up the process a bit by giving our abs workout plan a try. We will not force you do sit-ups and crunches only; we will focus on the body as a whole.

Losing belly fat: clean up your diet first

Under- or overweight, your diet should be planned around eating just the right amount of calories based on your body type and current needs (age, physical activity, work). If you need to build muscle, ramp up the energy intake. If you want to lose fat, decrease the calories so you create a calorie deficit. Simple as that.

In both cases, make sure your nutrition allows your body to recover and refuel on daily basis.

Add complex barbell exercises into your abs workout plan

Long gone are the days of daily sit-ups and crunches. Abs workout plan should include complex barbells exercises such as squats, deadlifts, good mornings and other. Sit-ups and other isolation exercises are only the cherry on top: to fully exhaust the rectus abdominis after the muscle-building work has been done.

28 days to strong and solid six-pack

Start with lighter weights and later try to increase them each week.

Day 1

Back squat, 3×10, increase weight each set

Deadlift, 3×8-10, increase weight each set
Medicine ball side throws, 4×10 each side

Plank hold, 3×60 sec

V-ups with a medicine ball, 10×10

Day 2: rest

Workout plan abs - Sónia Alves

Day 3:

Front squat 5×5, same weight
Bent over row, 3×8

For time:
30-20-10

Knee to elbows
push ups
double-unders  

Day 4: rest

Day 5:

Back squat, 3×10, increase weight each set

Good morning, 3×8
Shoulder press, 4×8, increase weight each set
Superset of:
Strict toes to bar, 4×10
Front raise (with a bumper plate), 4×10

Day 6:
Light, longer distance (endurance) activity: 3 hours of walking.

Day 7:
Core stability training:
– everything for: 3 sets of 40 seconds work.
Plank
Leg raises (on the side)
Half bridge and side abductions
Side plank

Day 8

Back squat, 3×10, increase weight each set

Deadlift, 3×8-10, increase weight each set

Plank hold, 3×60 sec

Sit ups with a dumbbell (placed on chest), 3×20
Superman, 50 reps

Day 9: walk for 60 minutes

Abs plan - Mitchell Adams

Day 10:

Front squat, 5×5, same weight
Pull ups, 3x max

For time:
40-30-20

V-ups with a 9 kg medicine ball

10 – 8 – 6
Tire flips
40-30-20
double-unders  

Day 11: rest

Day 12:

Back squat, 3×10, increase weight each set

Good morning, 3×8
Shoulder press, 4×8
Superset of:
Strict knee to elbows, 4×10
Front raise (with a bumper plate), 4×10

Day 13:
Go outside and do light, longer distance endurance activity: 3 hours of walking.

Day 14:
Core stability training:
everything for: 3 sets of 40 seconds work.
Plank
Leg raises (on the side)
Half bridge and side abductions
Side plank

Day 15

Back squat, 3×10, increase weight each set

Deadlift, 3×8-10, increase weight each set

L-sit hang hold, 5×30 sec
Medicine ball side throws, 3×10 each side

For time:
10-8-6-4-2
strict pull ups
30-25-20-15-10
push ups

J-2 avant les #athensthrowdown Le calme avant la tempête ! 📷 by David rizzato #velitessport #crossfit #forgingelitefitness

A post shared by Stephane Ossanga (@stephane.ossanga) on

Day 16: walk/light jog for 60 minutes.

Day 17:

Front squat, 10×3, same weight
Pull ups, 3x max

AMRAP for 15 min:  
20 Russian twists with a kettlebell
10 kettlebell swings
20 sit-ups with a barbell in the overhead position
30 double-unders

Day 18: rest

Day 19:

Back squat, 3×10, increase weight each set

Good morning, 3×8
Shoulder press, 4×8
Superset of:
Strict knee to elbows, 4×12
Handstand hold, 4×60 seconds

Day 20:
Go outside and do light, longer distance (endurance) activity: 3 hours of walking.

Day 21:
Core stability training:
Everything for: 3 sets of 40 seconds work.
Plank
Leg raises (on the side)
Half bridge and side abductions
Side plank

Day 22:

Back squat, 3×10, increase weight each set

Deadlift, 3×8-10, increase weight each set

Side plank hold, 3×60 sec

EMOM for 10 minutes:
Strict toes to bars, 6-8 reps

Day 23: walk/light jog for 60 minutes.

Day 24:

Front squat 10×3, same weight
Pull ups 3x max

AMRAP for 15 min: 
30 Russian twists with a kettlebell
20 kettlebell swings
10 push ups

Day 25: rest

Day 26:

Back squat, 3×10, increase weight each set

Seated good morning, 3×8
Kettlebell shoulder press, each arm separately, 4×8
3-set of:
Strict knee to elbows, 4×10
V-ups, 4×20
Double-unders, 4×20

Day 27:
Go outside and do light, longer distance (endurance) activity: 3 hours of walking.

Day 28:
Core stability training:
everything for: 3 sets of 40 seconds work.
Plank
Leg raises (on the side)
Half bridge and side abductions
Side plank

Having a visible six-pack is not enough. If you know something about training and sport, you know that six-pack also needs to function well: together with our other core muscles, abs are part of the support system which keeps our spine, and our whole body, stable. Visible abs look good on Instagram while strong and stable core improves our performance, and our longevity.

Abs workout 28-days - Vrope Fire 2.0

Polona Fonda

Written by Polona Fonda

http://www.fondastrong.com/ Polona has been working in sports media for almost a decade. She is a former editor of the biggest European online magazine on functional fitness with expertise in graphic and interactive communication. Business aside, Polona is also a former competitive alpine skier with a passion for weightlifting, crossfit and outdoor sports.

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