Four weeks to a six-pack: your comprehensive AB training program

If you’re looking for a way to take your ab training to the next level, you need a plan that challenges your core from different angles and with different intensities. You also need a plan that doesn’t neglect the other muscles that support your abs, such as your lower back, glutes, and hip flexors. In this article, we’ll show you a four-week ab workout plan that will help you sculpt a strong and defined six-pack, while also improving your overall performance and stability.

Week 1: Build a Solid Foundation

The first week of the plan focuses on building a solid foundation for your ab training. You’ll perform three exercises that target your rectus abdominis (the front layer of your abs), your obliques (the side muscles of your abs), and your transverse abdominis (the deep layer of your abs that acts like a corset). You’ll also do a bridge exercise to strengthen your lower back and glutes, which are essential for maintaining good posture and preventing injuries.

The Exercises 

• Bridge: Lie on your back with your knees bent and your feet flat on the floor. Squeeze your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then lower back down. Repeat for 10 reps.

• Crunch: Lie on your back with your knees bent and your feet flat on the floor. Cross your arms over your chest and curl your upper body off the ground using your abs. Pause at the top, then lower back down. Repeat for 15 to 20 reps.

• Plank Twist: Get into a forearm plank position with your elbows under your shoulders and your body in a straight line. Tighten your core and rotate your hips to one side, bringing them as close to the floor as possible without touching it. Return to the center, then repeat on the other side. That’s one rep. Do 15 to 20 reps.
  

• Ab Slide: Start on all fours with your hands under your shoulders and your knees under your hips. Place a towel under your hands and slide them forward as far as you can without losing your form. Pull yourself back to the starting position using your abs. Repeat for 15 to 20 reps.

The Routine

Perform the exercises in order with no rest between them. Rest for one minute after completing one round. Do three rounds total.

Week 2: Increase the Intensity

The second week of the plan increases the intensity of the exercises by adding more resistance, range of motion, or instability. You’ll perform four exercises that challenge your abs in different ways, such as using a weight, lifting your legs, or balancing on a ball. 

The Exercises

• Weighted Crunch: Lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell or a weight plate over your chest with both hands. Curl your upper body off the ground using your abs, keeping the weight close to you. Pause at the top, then lower back down. Repeat for 15 to 20 reps.

• Leg Raise: Lie on your back with your legs straight and together. Place your hands under your lower back or by your sides for support. Lift your legs up until they are perpendicular to the floor, keeping them straight and together. Lower them back down without touching the floor. Repeat for 15 to 20 reps.

• V-Up: Lie on your back with your legs straight and together and your arms extended over your head. Engage your core and lift your upper body and lower body off the floor at the same time, reaching your hands toward your feet. Lower back down with control. Repeat for 15 to 20 reps.

• Stability Ball Pike: Get into a plank position with your hands on the floor and your feet on top of a stability ball. Keep your legs straight and your core tight. Lift your hips up toward the ceiling, rolling the ball toward your hands. Your body should form an inverted V shape. Pause, then lower back down. Repeat for 15 to 20 reps.

The Routine

Perform the exercises in order with no rest between them. Rest for one minute after completing one round. Do four rounds total.

Week 3: Add Some Variety

The third week of the plan adds some variety to the exercises by incorporating different movements and directions. You’ll perform four exercises that work your abs in different planes of motion, such as twisting, rotating, or crossing.

The Exercises 

• Asian Twist: Sit on the floor with your knees bent and your feet lifted off the ground. Hold a dumbbell or a weight plate with both hands in front of your chest. Lean back slightly and keep your core engaged. Twist your torso to one side, bringing the weight to the outside of your hip. Return to the center, then twist to the other side. That’s one rep. Do 15 to 20 reps.

• Scissor Kick: Lie on your back with your legs straight and lifted off the floor at a 45-degree angle. Place your hands under your lower back or by your sides for support. Keep your core tight and your lower back pressed into the floor. Lift one leg higher than the other, then switch quickly. That’s one rep. Do 15 to 20 reps.

• Bicycle Crunch: Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and lift your shoulders off the ground. Twist your torso to bring your right elbow to your left knee, while extending your right leg straight. Switch sides quickly, bringing your left elbow to your right knee and extending your left leg straight. That’s one rep. Do 15 to 20 reps.

• Cross-Body Mountain Climber: Get into a plank position with your hands under your shoulders and your body in a straight line. Bring your right knee across your body toward your left elbow, keeping your hips low and your core tight. Return to the plank position, then repeat with your left knee and right elbow. That’s one rep. Do 15 to 20 reps.

The Routine

Perform the exercises in order with no rest between them. Rest for one minute after completing one round. Do four rounds total.

Week 4: Finish Strong

The fourth and final week of the plan is designed to finish strong and test your ab endurance. You’ll perform five exercises that combine different elements of the previous weeks, such as resistance, instability, range of motion, and variety.

The Exercises 

• Weighted V-Up: Perform a V-up as described in week 2, but hold a dumbbell or a weight plate with both hands over your chest. Lower back down with control. Repeat for 15 to 20 reps.

• Stability Ball Rollout: Kneel on the floor with your hands on a stability ball in front of you. Keep your arms straight and your core tight. Slowly roll the ball forward, extending your arms and body as far as you can without losing your form. Pull yourself back to the starting position using your abs. Repeat for 15 to 20 reps.

• Reverse Crunch: Lie on your back with your legs bent and your feet flat on the floor. Place your hands by your sides or under your lower back for support. Lift your feet off the floor and bring your knees toward your chest, curling your hips and lower back off the ground. Pause at the top, then lower back down without touching the floor. Repeat for 15 to 20 reps.

• Side Plank with Rotation: Get into a side plank position with your right elbow under your shoulder and your left arm extended over your head. Keep your body in a straight line and your core engaged. Reach your left arm under your body, twisting your torso as far as you can. Return to the starting position, then repeat for 15 to 20 reps. Switch sides and repeat.

• Mountain Climber with Push-Up: Get into a plank position with your hands under your shoulders and your body in a straight line. Bring your right knee toward your chest, then quickly switch legs, bringing your left knee toward your chest. That’s one rep. Do 10 reps, then perform a push-up by bending your elbows and lowering your chest to the floor. Push yourself back up to the plank position. That’s one round. Do 10 rounds total.

The Routine

Perform the exercises in order with no rest between them. Rest for one minute after completing one round. Do five rounds total.

Conclusion

This four-week ab workout plan will help you take your ab training to the next level by challenging your core from different angles and with different intensities. You’ll also improve your overall performance and stability by working the other muscles that support your abs, such as your lower back, glutes, and hip flexors. Follow this plan consistently and you’ll see some serious six-pack progress in no time.