Beginner's Ab Workout Plan
We will start by presenting a beginner abdominals routine. At this level, only one routine is presented that can be applied to both bodybuilders and figure competitors alike. The reason for this is because at this level there is not much differentiation between the two, by virtue of the fact that there won't be any weights used or any high intensity techniques.
The goal of this phase is to create a nice mind to muscle connection and to increase one's strength baseline.
Also, notice that for the beginner's routine, there are no set amount of repetitions prescribed. The reason for this is because we just want you to focus on the feel and execution of the exercise at this time; not on the amount of reps.
Beginning ab workout plan for both bodybuilders and figure competitors alike.
Weeks 1-3
Monday
Lying Leg Raises - 2 sets to failure
Swiss Ball Crunches - 2 sets to failure
Crunches To Side - 2 sets to failure
TVA training - 2 sets of 30 second vacuum contractions
Notes:
- Lying leg raises can be performed on any flat surface.
- The crunches to side can be performed on a Swiss Ball by lying sideways on top of it, placing your hands behind your head with the legs scissored so that one leg is on front of the other one (this is for better stability) and then lifting your body sideways off the ball.
Wednesday
Knee-Ins - 2 sets to failure
Partial Sit-Ups - 2 sets to failure
Lateral Bridge - 2 sets to failure
TVA training - 2 sets of 30 second vacuum contractions
Notes:
- On the Partial Sit-ups, just lift your torso from the floor till you create a 30-degree angle between the floor surface and your torso. To perform a lateral bridge, lie on one of your right side on a flat surface with your left shoulder, hips and knees stacked directly over each other. The right forearms will be on the ground perpendicular to the torso. The movement is performed by lifting your torso and legs off the surface while using the right forearm for support. When you hit failure then you repeat with the other side.
Friday
Modified V-Ups - 3 sets to failure
Bicycle Crunches - 3 sets to failure
TVA training - 2 sets of 30 second vacuum contractions
Notes:
- The modified V-Ups are performed with the hands behind the torso holding to the bench or a flat surface in order to provide stability. The typical V-Up does not allow for that.
General Training Notes (Applies To All Routines):
- Rest 30 seconds to 1 minute between sets.
- If a superset is noted, then there will be no rest till you perform all of the exercises listed. At that time, then you can rest 1 minute before the next superset.
- If a modified superset is prescribed, then you perform the first exercise, rest 1-1/2 minutes (90 seconds), perform the second one, rest 1-1/2 minutes (90 seconds) and then start over.
- Use a slow tempo of 2-seconds up, 1-second contraction and 2-seconds down unless otherwise noted. The goal is to really focus on the form and on the muscle being worked not on the amount of repetitions that can be performed.
- These routines can be performed at the beginning or end of your weight training workouts, though typically we prefer to work abs alone before doing cardio. This, in our opinion, is the optimal time to work them.
Weeks 4-6
Monday
Swiss Ball Crunches - 3 sets to failure
Lying Leg Raises - 3 sets to failure
Crunches To Side - 3 sets to failure
TVA training - 3 sets of 30 second vacuum contractions
Wednesday
Knee-Ins - 3 sets to failure
Partial Sit-Ups - 3 sets to failure
Side Bends - 3 sets to failure
TVA training - 3 sets of 30 second vacuum contractions
Friday
Bicycle Crunches - 3 sets to failure
Modified V-Ups - 3 sets to failure
Crunches with Rotation - 3 sets to failure
TVA training - 3 sets of 30 second vacuum contractions
