Schedule360 Abs (2024)

FAQs

How many reps of abs is enough? ›

The ideal ab training frequency will depend on the individual's experience level. For someone who is new to working out (or at least working out their abs), a goal of completing 12-16 challenging sets (of 8-12 repetitions) in their ab workouts per week may be sufficient to produce gains in strength and muscle volume.

Unless you're already in impeccable shape and sporting a six-pack (and I am certainly not), it doesn't take long to exhaust the abs and get them burning, and 10 minutes is more than enough to work the abs and obliques from all angles.

The short answer is that you should be training them the same way you train any other muscle: 2 or 3 times a week. While it's true that, in the end, it all depends on our personal goals, there seems to be a general consensus that for a muscle to grow and develop you need to work on it several times a week.

Who doesn't want toned, defined abs? For better or for worse, ab 'quick fix' workouts or products designed to 'stimulate' your ab muscles while you sleep just don't work. The good news? 15 minutes really is enough time to make a difference—if you know what you're doing.

Visible abs are primarily determined by body fat percentage rather than abdominal muscle strength alone. While doing 100 abs per day can strengthen your core, achieving a six-pack requires a combination of targeted exercises, a calorie-controlled diet, and overall body fat reduction.

The abs are a body part that seems to respond well to sets of 15, 20 or 15 reps. Doing some of your ab training with high reps (using body weight or light weights) makes perfect sense. Again, it's partly because ab exercises are more similar to isolation exercises, not compound exercises.

Generally speaking, Jay says, most people shouldn't do ab workouts more than six times a week. Not only do your abs need a break, but so does the rest of your body. Without at least one rest day per week, you aren't giving your body a fighting chance to recover from the workouts you put it through.

“People should [typically] train their abs directly two to three times per week,” Higgin tells BarBend. “This allows for adequate stimulation as well as recovery, which is essential for muscle growth and strength gains.”

So if your current body fat is 25%, you can estimate it'll take around 6 months to get visible abs. If your body fat is nearer to 30%, your journey to getting abs would likely take nearer a year.

Although you should try and incorporate ab workouts if you have belly fat, you won't necessarily shred your fat like you might with cardiovascular workouts, these ab-building moves can still help generate heat that helps your metabolism burn calories. This will help lead you towards a leaner body.

What exercise is best for abs? ›

With high intensity abdominal strength training, working your abs more than 3 times a week is usually too much. The general rule is that you should wait at least 48 hours before repeating a strength training routine or targeting the same muscles.

Since the plank pose mainly works your core abdominal muscles, it is a great exercise to get rid of stubborn belly fat. Holding a plank for a few minutes each day can alone help to trump down belly fat and provide an appealing shape to your body.

The Benefits of a Plank

The key advantages to making this exercise a part of your regular routine, according to Assal, include: Improved core strength: At its, well, core, the plank is a powerful exercise to improve and maintain core strength as you age.

Most experts suggest anywhere from 10 up to 30 seconds is plenty. “Focus on doing multiple sets of smaller amounts of time,” says L'Italien. As you progress, you can extend your plank for up to one or even two minutes, but don't go beyond that.

So, the high-rep approach to training your abs, lots of crunches, won't help you reach your goal. In fact, it might hurt your back. A better approach is to do 10 to 15 reps when you do crunches, and slow down the movement down, so you're holding the muscles under tension longer.

Ideal Number of Exercises

So, how many ab exercises should you include in your workout? For most people, performing 3-5 different ab exercises per session is ideal. This variety will help target different muscle groups within the abdominal area, providing a balanced workout.

For the ab wheel exercise, begin by performing 2–3 sets of 8–12 repetitions. 1. Grab the handles on the ab wheel and get down on all fours with your knees and toes flexed and in contact with the floor. Your hips should be over your knees.

Start easy with ab exercises, which can leave you in a world of hurt if you do too many too soon. Over time, you'll want to aim for 15-20 repetitions for most of these, with 3-5 sets. Crunch.