The quest for a six-pack is a journey that many people embark on, but few achieve. It's not an easy task, but it is possible by following a proper workout and diet plan.
If you're looking to start sculpting your ab masterpiece, this 12-week ab workout is the perfect place to start. This routine consists of bodyweight exercises that will help you increase your strength and endurance gradually.
The best thing is that you can do this workout at home without expensive equipment or memberships. So, what are you waiting for? Let's get started.
What Constitutes a Core?
Your core muscles are the central part of your physique. They are responsible for stabilizing your spine and providing a solid base for all your movements.
There are four main muscles in your core:
- Rectus abdominis: This is the muscle group that gives you those classic six-pack abs.
- External obliques: These muscles are located on the sides of your waist and help you twist and rotate your trunk.
- Internal obliques: These muscles are located underneath your external obliques and work with them.
- Transverse abdominis: This muscle group is located deep within your core and wraps around your entire waistline.
While all these muscles are essential, the rectus abdominis is the most visible and, therefore, the focus of this workout.
Before we get started, it's essential to set realistic expectations. You're not going to achieve a six-pack overnight. It may take several months of consistent training before you start seeing results.
That being said, don't get discouraged! Every step you take towards your goal is one step closer. Remember, Rome wasn't built in a day. So, focus on making healthy progress every day, and you will get there in the end.
Now that we have our realistic expectations set in place, let's get to the workout!
Related Article: How to Get Six-Pack Abs Fast
Workout Description
|
Main Goal |
Build Muscle |
|
Workout Type |
Single Muscle Group |
|
Training Level |
Beginner |
|
Program Duration |
12 Weeks |
|
Days Per Week |
2 |
|
Time Per Workout |
20-30 Minutes |
|
Equipment Required |
|
|
Target Gender |
Male & Female |
|
Recommended Supps |
There are many benefits to having strong core muscles, including improved posture, reduced back pain, better balance, coordination, increased strength and endurance, etc.
This ab workout will help you achieve your desired physique, improving your overall health and wellbeing.
This 12-week abs workout is the perfect plan for all beginners as it requires you to train your abs using your bodyweight and dumbbells, which are the most basic gears you can use.
Since this is a beginner's workout, it is ideal for men and women both. It is important to give your body and muscles time to adjust to the new exercises and movements. Allowing yourself a little time will also help you understand the workouts better and develop a stronger mind and muscle connection to reap more significant benefits.
Since we're sure that you're looking to achieve the best results possible, we recommend incorporating protein powder, fish oil, and multivitamin supplements into your diet. These will help you reach your goals faster and more effectively.
Protein powder, fish oil, and a multivitamin are great supplements for building abs. Protein powder helps build and repair muscle tissue, while fish oil provides essential omega-3 fatty acids for maintaining healthy body composition. Multivitamins are a great supplement to ensure that you're getting all of your body's nutrients to function optimally.
Related Article: The Importance of Taking Dietary Supplements & How They Can Help You Live a Healthier Life
Target for The 12-Week Ab Workout at Home
For our 12-week at-home abs workout program, the challenge is to help you train your core muscles and give them a beautifully sculpted look. We will be following a basic workout plan in this program which is perfect for everyone regardless of their fitness levels.
Since it's an at-home workout plan for all beginners, the gym gears that you will be using will be nothing but your body weight and a pair of dumbbells. You will be exercising twice a week for only 20-30minutes along with your everyday exercises, so you can strengthen whole body muscles and develop better muscle engagement.
Because you will be training at home without any professional guidance or supervision, it is highly recommended that you correctly follow a warm-up and cool-down ritual. This practice will help you avoid straining and injuring your muscles and consistently follow the plan without making excuses.
Related Article: How to Create the Ultimate Home Gym
Finally! Gain The Most Muscle Mass And Strength Possible in Just 12 Weeks!
Get Our FREE GUIDE That Includes a 12-Week Muscle-Building Workout Program, Hidden Strategies and Meal Plans Including Shopping List & Recipes.
Your privacyis important to us
The Workout Program
The 12-week ab workout plan is a program that has been specifically developed keeping in mind the fitness level and at-home access of bare minimum gym gear so you can exercise without investing in expensive gym gear or any gym memberships.
In these workouts, the exercises will remain the same, but the pattern of doing those workouts will change. This pattern change will help you engage your muscles and create a better mind-muscle connection without getting bored.
There are a few different ways to engage your core muscles. The most common way is to tighten your abs as if you were about to be punched in the stomach. Another way is to exhale sharply as you lift a heavyweight. This will help stabilize your spine while protecting your lower back.
You should also focus on keeping your spine in a neutral position. You should avoid rounding/arching your back, as these positions can lead to injury.
By following some of these tips, you will be able to engage your core muscles safely and adequately and get the most out of your ab workout.
Related Article: Workout Meal Plan According to Professional Athletes for Better Results
Workout # 1 – Straight Sets Session
So in this session, you will be performing five workouts. For each exercise in this program, you will complete three sets of 10-12 reps with a 60 seconds interval.
Perform your everyday warm-up workout first, and then start exercising your abs. Keep your core engaged throughout the exercises, and correctly complete every rep so you can feel your abs getting fired up.
|
Exercise |
Sets |
Reps |
Rest |
|
3 |
10-12 |
60 seconds |
|
|
3 |
10-12 (each side) |
60 seconds |
|
|
3 |
10-12 (each side) |
60 seconds |
|
|
3 |
10-12 |
60 seconds |
|
|
3 |
60 seconds |
60 seconds |
Workout # 2 – Ab Blasting Circuit (ABC)
This workout should be done in a circuit. That means you don't rest until all five exercises are finished. Before performing a smaller muscle group session like arms, do three circuits of this routine. Each set is performed according to a time prescription rather than a rep scheme. Even though the aim is to finish as quickly as possible, keep in mind that good form should never be sacrificed.
The circuit session consists of five exercises. Do each exercise for 30 seconds with a 60-second break in between. Once you have completed all five exercises, rest for two minutes and repeat the circuit three times.
|
Exercise |
Reps |
|
30 seconds |
|
|
30 seconds |
|
|
30 seconds |
|
|
30 seconds |
|
|
60 seconds |
Conclusion
This 12-week ab workout is a great way to achieve the desired physique. It will help you build muscle and improve your overall health and well-being. By incorporating protein powder, fish oil and multivitamin into your diet, you will reach your goals faster and more effectively. Be sure to engage your core muscles properly to get the most out of this workout.
Reading List
How Effective Is an Ab Wheel Roller? 9 Benefits of Doing Ab Rollouts.
Most Underrated Gym Gear: Everything You Need to Know About the Dumbbells and Their Benefits
10 Signs You Have a Weak Core Strength and How to Fix it
Nearly Half of Active Military Troops Use Sports Supplements, According to Research.
