Personal Trainer, Liverpool Street



JDP Trainer Matt Williams has created this gym free ab workout for you to do in the comfort of your own home. 

The routine is composed of 7 abdominal exercises carefully chosen to hit both the upper and lower abs. Use them to get a ripped core!

How do you train your abs? You can make your ab training long and complicated, like many people do, but in my book, the best ab workout is the one you’ll do over and over again.

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Yes, it’s true that that abs are earned in the kitchen, but if a six-pack is your goal, it’s also important to pick the right ab workout for the job.

This routine is composed of seven abdominal exercises carefully chosen to work both the upper and lower abs. Hit it hard three times a week, along with a healthy diet, some lifting, and the right amount of cardio, and you’ll see your abs soon enough.

Magnificent 7 Ab Circuit

3 rounds, resting as little as possible between movements.

1 Sit Up

2 Lying leg raise

3 Jackknife sit up

4 Russian Twist

5 Toe Touches

6 Crunches

7 Reverse Crunch

How to Do This Core Routine

This is a fairly advanced ab routine, so how you do it matters.

Beginners are better off just performing three exercises out of the seven for just two sets each of as many reps as possible, with a minute of rest in between sets. From there on, build up endurance by adding exercises and sets and cutting back on rest periods.

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A great goal is to be able at the end of 12 weeks to do the seven exercises in a big circuit all at once, rest a minute or two, and repeat it two more times.

As you build up to that, feel free to break up the routine in different ways. For instance, I like to perform supersets like this:

• Repeat 3 times:

•Exercise 1 and 2, rest 30 sec.

•Exercise 3 and 4, rest 30 sec.

•Exercise 5 and 6, rest 30 sec.

•Exercise 7, rest 60 sec.

For each of those sets, perform each set to momentary muscle failure, or until you can’t easily do another rep.

You will note that no direct oblique work is present. The reason for that is the fact that in my experience, direct oblique work only leads to a wider waistline. Besides, obliques get enough stimulation from exercises like squats, deadlifts, and other full-body weight training.

When to Work Your Abs

For most people, performing this routine a minimum of 3 days per week will be plenty. An advanced bodybuilder could do it nearly daily.

Personally, I like doing abs and cardio first thing in the morning and weight training in the afternoon. That way, I get to spike up my metabolism twice a day.

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If you’d rather do everything in one session, I would recommend either performing the ab routine as a warm-up for your weight training or afterward if you’re going to be doing heavy lifting like squats or deadlifts. Then perform your cardio last.

How to Make This Ab Routine Easier or Harder

If you cannot do an exercise, due to lower-back injuries for instance, feel free to substitute it for an exercise that does not bother your back.

Personal training, Liverpool Street

If, on the other hand, you have a healthy lower back and would like to add extra mass to your abs, I would just do the routine three times a week and use some resistance in the exercises, such as holding a small plate or dumbbell.

author: Matt Williams


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