Abs Schedules

Beginner Abdominal Routine

Floor crunches 2 x 10-20

Flat bench leg raises 2 x 10-12
Side crunches 2 x 10-12
Twists - time
Planks 2 x 20 seconds each

 

Intermediate Abdominal Routine

Hanging leg raises 2 x 20

Crunches on the flex ball 2 x 20
Side crunches on a Roman chair 2 x 20
Plank with weight 2 x 20 seconds each

Advanced Abdominal Routine

Low pulley, decline crunches 3 x 20

Bicycles 3 x 20 each side
Decline bench leg raises 3 x 20
Windshield wipers 3 x 10 each side
Plank/side plank combination 3 x 30 second each position

 

Advanced Superset Abdominal Routine

Superset: Decline crunches 3 x 20/hanging leg raises 3 x 20

Superset: Russian twists 3 x 10 each side/dragon flag 3 x 5 lifts
Superset: Decline sit-ups 3 x 20/weighted planks 3 x 30 seconds