6-Week Ab Workout Routine

The follow 6 week ab routine is designed for individuals with a beginner to intermediate fitness level. As with all the workouts we post, please check with your doctor before starting any new workout routine. 

Make sure to wait 48 to 72 hours between workouts.

Week 1-2: Foundation Building

Workout A:

1. Crunches - 3 sets of 15 repetitions
2. Leg Raises - 3 sets of 12 repetitions
3. Russian Twists - 3 sets of 20 repetitions (10 each side)
4. Plank - 3 sets of 30 seconds
5. Bicycle Crunches - 3 sets of 15 repetitions (each side)

Workout B:

1. Reverse Crunches - 3 sets of 15 repetitions
2. Mountain Climbers - 3 sets of 20 repetitions (10 each side)
3. Heel Touches - 3 sets of 20 repetitions (10 each side)
4. Side Plank - 3 sets of 20 seconds (each side)
5. Flutter Kicks - 3 sets of 30 seconds

Week 3-4: Intensity Increase

Workout A:

1. V-Ups - 3 sets of 12 repetitions
2. Hanging Leg Raises - 3 sets of 10 repetitions
3. Oblique Crunches - 3 sets of 15 repetitions (each side)
4. Plank with Shoulder Tap - 3 sets of 20 taps (10 each side)
5. Toe Touches - 3 sets of 15 repetitions

Workout B:

1. Medicine Ball Slams - 3 sets of 15 repetitions
2. Windshield Wipers - 3 sets of 10 repetitions (each side)
3. Russian Twists with Medicine Ball - 3 sets of 20 repetitions (10 each side)
4. Side Plank with Hip Dips - 3 sets of 15 dips (each side)
5. Scissor Kicks - 3 sets of 30 seconds

Week 5-6: Advanced Challenge

Workout A:

1. Dragon Flags - 3 sets of 6 repetitions
2. Hanging Knee Raises with Twist - 3 sets of 12 repetitions (each side)
3. Cable Woodchoppers - 3 sets of 15 repetitions (each side)
4. Plank to Push-Up - 3 sets of 12 repetitions
5. Jackknife Sit-Ups - 3 sets of 15 repetitions

Workout B:

1. Ab Rollouts - 3 sets of 10 repetitions
2. Decline Bench Leg Raises - 3 sets of 12 repetitions
3. Side Plank with Leg Lift - 3 sets of 10 repetitions (each side)
4. Medicine Ball Russian Twists - 3 sets of 20 repetitions (10 each side)
5. Wipers - 3 sets of 15 repetitions

Note: Ensure to warm up before and cool down after each workout. Adjust the repetitions and sets based on your fitness level.