i work out in the gym but i dont have any workout schedule for making abs?

Question

I need a schedule which i can follow life long to build and then maintian abs

i want to get 6 pack abs and i need a detailed workout schedule.
like on which days abs excercises are to be done &
name of the excercises and in wat sequence and how many reps.

Answer 1

Just to make some thing clear, if you can't see your abs presently, you have to implement some cardio vascular training into your weekly routine. At least 3 days a week of moderate to intense cardio sessions, for a duration of 30-45 minutes. 7mph or 9kmph runs or 100 yard (foot ball field length) sprints x 10 sets, are good exercises.

That aside, you can perform abdominal workouts 1-3 times a week, depending on your recovery ability. The rule is, if you're still sore, don't train the sore muscle until it has recovered.

For the best results I recommend the following routine:

- Crunches 3-4 sets x 20 reps (hold a weight on your chest for added resistance)

- Leg Raises 3-4 sets x 20 reps

- Medicine Ball Twists or Twisting Sit-ups 3-4 sets x 20 reps

As you get stronger, you'll want to do one or both of these things: increase the resistance and/or increase the reps. Using added resistance is more productive than using your bodyweight. Why? Because eventually you'll be able to perform so many repitions, that your workouts will take too long. Hence the reason for the resistance; more resistance equals less time and equal results.

You could do the above routine 2-3 times a week. If you're doing cardio (which you should be), I'd recommend doing this routine on your cardio days. Space the workouts 48 hours apart, at least.

If you want to switch things up, try this routine:

- Cable Cruches 4 sets x 15 reps

- Cable twisting Crunches 4 sets x 15

- Hanging leg raises/Knee-ups 4 sets x20 reps

This should be sufficient. If you want to add more reps, weight, or sets, go ahead. Good luck!

Answer 2

if there are ab machines in ur gym just use the. try doin reps to ur max and allow a day rest. i got my abs in 2 months w/ this continuous workout. i dont kno if ther are better routines. but this worked for me. if ur gym doesnt have ab machines, stick w/ old fashion sit ups and crunches. and dont 4get ur not gonna get results quik. it takes time.

Answer 3

i also go to the gym but i don't have a fixed schedule.
if you really want to have abs, do crunches or sit-ups (200+ reps) even when you're at home at least five times a week.

Answer 4

ask people you see at the gym with abs

Answer 5

watch one of the tele brands show and buy the dumb products

Answer 6

consult the trainer.he will guide you the right excersises