Beginner ABS Routine PDF

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BEGINNER ABS PDF OUTLINE

ABS

ABS TRAINING

TRAINING GUIDELINE

GUIDELINES

S (INTRO

(INTRO PAGE)

PAGE)

3

3 THE

THE WORKOUT

WORKOUT

6

6 AB

AB EXERCISE

EXERCISE TUTORIALS

TUTORIALS

7

7 DISCLAIMER

14 DISCLAIMER

14

TABLE OF

ABS TRAINING

GUIDELINES

This PDF is designed to act as a supplemental resource for you to refer to while you’re at the gym. I would This PDF is designed to act as a supplemental resource for you to refer to while you’re at the gym. I would highly suggest reading over the “ab training” chapter within your program to get a better understanding of why highly suggest reading over the “ab training” chapter within your program to get a better understanding of why this routine is designed the way it is. I would also

this routine is designed the way it is. I would also strong advise strong advise that you watch the tutorial videos for each that you watch the tutorial videos for each abdominal exercise within this routine (located in the exercise tutorials section of your program) in order to see abdominal exercise within this routine (located in the exercise tutorials section of your program) in order to see the best results with these movements.

the best results with these movements.

The ab workout we’ll be using is designed to adequately target each area of your core musculature: primarily The ab workout we’ll be using is designed to adequately target each area of your core musculature: primarily the

the upper/upper/mid/mid/lowelower r abdomabdominalinals s an and d ththee obliques obliques . . BoBoth th weweigighthted ed anand d bobodydyweweigight ht momovevemementnts s wiwill ll bebe incorporated.

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ABS TRAINING

GUIDELINES

And as explained in your course, the ab workout you’ll use is designed to be initially performed

And as explained in your course, the ab workout you’ll use is designed to be initially performed 1x per week 1x per week.. After a few months, if you feel ready for it, you can perform the workout 2x per week. But regardless, your ab After a few months, if you feel ready for it, you can perform the workout 2x per week. But regardless, your ab workout volume and exercise range will be increased in my intermediate program. So stick to this for now.

workout volume and exercise range will be increased in my intermediate program. So stick to this for now.

When

When _{you choose to train your abs is completely up to you – however I’d suggest training them on a rest day}_{you choose to train your abs is completely up to you – however I’d suggest training them on a rest day} with your cardio/prehab routine OR after one of your workouts.

with your cardio/prehab routine OR after one of your workouts. Refrain from working out your abs on back-to- Refrain from working out your abs on back-to-back days

back days. Just like any other muscle group, they require adequate rest and should be given at least 1 day’s. Just like any other muscle group, they require adequate rest and should be given at least 1 day’s rest before training them again.

rest before training them again.

And

And finfinallally, y, for each for each of of the the belbelow ow momovemvementents, s, focfocus us onon progressivel progressively y overloadingoverloading the the movmovemeements nts by by eieithetherr increasing the number of reps you perform or increasing the weight used (if applicable) overtime – however, increasing the number of reps you perform or increasing the weight used (if applicable) overtime – however, this should be done very slowly and gradually AND always with proper form in order to prevent injury and/or this should be done very slowly and gradually AND always with proper form in order to prevent injury and/or fatigue.

fatigue.

BEGINNER ABS PDF OUTLINE

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Weighted Cable

Crunch

3

1

10 0--1

15

5 Bring chin to knees, don’t

Bring chin to knees, don’t excessiv

excessively arch or

ely arch or

round your back. Increase weight when

ready.

Lying Leg Raises

3

8 8--1

12

2 Keep lower back flat, don’t

Keep lower back flat, don’t let feet touch

let feet touch

ground.

Hollow Body

Holds

3

3 ~30

~30

second

holds

Make a “C”

Make a “C” shape, flatten lower back, keep

shape, flatten lower back, keep

arms and legs fully

arms and legs fully extended. Hold until your

extended. Hold until your

form begins to breaks down. Add

form begins to breaks down. Add weight

weight

when ready.

Thread the

Needle Plank

3

3 10 per

10 per

side

Start in a side plank position, keep hips

raised, avoid slouching. Increase reps or add

weight when ready.

*this workout is designed to be performed as a circuit. Perform 1 set of each ab

exercise consecutively (one right after the other without rest) and then take a

2-minute rest before repeating the circuit again. The circuit should be done a total

minute rest before repeating the circuit again. The circuit should be done a total

of 3 times, meaning that each exercise is done for a total of 3 sets.

If lack of available equipment makes it difficult to perform them in a circuit,

then perform them how you would normally (3 sets of the first exercise then

onto the next) with around 60 seconds of rest between each set.

ABS TRAINING

GUIDELINES

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BEGINNER ABS PDF OUTLINE

AB EXERCISE

TUTORIALS

EXERCISE 1: WEIGHTED CABLE CRUNCH

T

Target Muscle: Upper

arget Muscle: Upper Abs

Abs

AB EXERCISE

TUTORIALS

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AB EXERCISE

TUTORIALS

Ste

Step p 1 1 (Se(Setuptup):): Kn Kneel below eel below a a highigh h pulpulley that ley that concontaitainsns eit

either her the rope the rope attattachachmenment t or or the the seatseated ed row row attattachachmenmentt (w

(whihichchevever er is is momore re cocomfmfororttabable le fofor r yoyou)u). . GrGrasasp p ththee attachment and lower it until your hands are placed next to attachment and lower it until your hands are placed next to yo

your ur faface ce (t(the he hahandndle le shshouould ld be be didirerectctly ly bebehihind nd yoyourur head/neck). Position yourself such that you’re not too close head/neck). Position yourself such that you’re not too close to

to ththe e pupulllley ey yeyet t nonot t totoo o fafar r – – fifind nd ththe e swsweeeet t spspot ot ththatat allows you to have the best range of motion and activation allows you to have the best range of motion and activation of your abs in step 2.

of your abs in step 2.

Step 2 (Crunch):

Step 2 (Crunch): While on your knees, flex your torso down While on your knees, flex your torso down by

by concontratracticting ng youyour r absabs. . ThiThink nk aboabout ut trytrying ing to to bribring ng youyourr ch

chin in dodowwn n totowawarrds ds yoyour ur knkneeees. s. ThTherere e cacan n be be a a slsliighghtt rou

roundinding ng of of youyour r bacback k to to helhelp p witwith h concontratracticting ng youyour r absabs,, bu

but t it it shshouould ld nonot t be be totoo o exexcecessssivive e (e(espspececiaialllly y if if yoyou’u’rere pr

pronone e to to baback ck papainin/i/injnjururieies)s). . HoHold ld fofor r a a sesecocond nd at at ththee bottom position while contracting your abs.

bottom position while contracting your abs.

Step 3

Step 3 (Eccen(Eccentric)tric):: Slowly return to the starting position, Slowly return to the starting position, but keep the tension in the abs. Repeat for more reps.

but keep the tension in the abs. Repeat for more reps.

AB EXERCISE

TUTORIALS

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BEGINNER ABS PDF OUTLINE

AB EXERCISE

TUTORIALS

EXERCISE 2: LYING LEG RAISES

T

Target Muscle:

arget Muscle: Lower Abs

Lower Abs

AB EXERCISE

TUTORIALS

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AB EXERCISE

TUTORIALS

Ste

Step p 1 1 (Se(Setuptup):): Lay flat on your back with your feet Lay flat on your back with your feet together, legs straight, and arms out to your side. Move together, legs straight, and arms out to your side. Move int

into o postposterierior or pelpelvic vic tiltilt t by by concontrtractacting ing your abs your abs untuntilil your lower black is flattened on the ground.

your lower black is flattened on the ground.

Step 2 (Raise):

Step 2 (Raise): Raise your legs up by contracting your Raise your legs up by contracting your abs until they reach around 90-degrees.

abs until they reach around 90-degrees.

Ste

Step p 3 3 (De(Descescent)nt):: Slowl Slowly y lolowewer r youyour r lelegs gs dowdown n ununtitill your feet almost touch the ground.

your feet almost touch the ground.

St

Step ep 4 4 (R(Raiaise)se):: Wi Withthout out lelettttining g yoyour ur fefeet et totoucuch h ththee ground, raise your legs back up from there into another ground, raise your legs back up from there into another rep in order to keep constant tension with the abs. Your rep in order to keep constant tension with the abs. Your lloowweer r bbaacck k sshhoouulld d rreemmaaiin n ffllaat t aannd d nnoot t aarrcchheedd throu

throughout the ghout the processprocess..

AB EXERCISE

TUTORIALS

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BEGINNER ABS PDF OUTLINE

AB EXERCISE

TUTORIALS

EXERCISE 3: HOLLOW BODY HOLDS

T

Target Muscle:

arget Muscle: Overall Abdominals/Core

Overall Abdominals/Core

AB EXERCISE

TUTORIALS

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AB EXERCISE

TUTORIALS

Step 1 (Setup):

Step 1 (Setup): Lay flat on your back with your feet Lay flat on your back with your feet and arms extended. Move into posterior pelvic tilt by and arms extended. Move into posterior pelvic tilt by co

contntraractctining g yoyour ur ababs s ununtitil l yoyour ur lolowewer r baback ck is is flflatat against the ground.

against the ground.

Step 2 (Raise and Hold):

Step 2 (Raise and Hold): Raise your upper body up Raise your upper body up off the ground by contracting your abs – raise your off the ground by contracting your abs – raise your upper body such that your shoulder blades are not upper body such that your shoulder blades are not touching the ground. Simultaneously raise your legs touching the ground. Simultaneously raise your legs up slightly as well in order to make a “C” shape. up slightly as well in order to make a “C” shape. Y

Your our armarms s shoshould uld be be extextendended ed strstraigaight ht out out behbehindind you

you, , but ensurbut ensure e thathat t youyour r lowlower er back remaiback remains ns flaflat.t. Ho

Hold ld ththis is posposititioion n whwhilile e cocontntraractctining g youyour r ababs s anandd hold it until your form deteriorates.

hold it until your form deteriorates.

Optional (Harder):

Optional (Harder): Once you can hold the movement Once you can hold the movement c

coommffororttaabblly y ffoor r aarroouunnd d 330 0 sesecoconnddss, , yyoou u ccaann progress it by either holding it for longer times OR progress it by either holding it for longer times OR by holding a weight in your hands like so.

by holding a weight in your hands like so.

Optio

Optional nal (Easie(Easier):r): If If yoyou u cacan’n’t t do do ththis is in in ththe e fifirsrstt place, try doing the same thing but with your arms place, try doing the same thing but with your arms positioned straight forward to make it a little easier positioned straight forward to make it a little easier for you. for you.

AB EXERCISE

TUTORIALS

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BEGINNER ABS PDF OUTLINE

AB EXERCISE

TUTORIALS

EXERCISE 4: THREAD THE NEEDLE PLANK

T

Target Muscle:

arget Muscle: Obliques

Obliques

2 2

AB EXERCISE

TUTORIALS

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AB EXERCISE

TUTORIALS

Step 1 (Setup):

Start by laying on your side

wi

with

th yo

your

ur el

elbo

bow

w di

dire

rect

ctly

ly un

unde

dern

rnea

eath

th yo

your

ur

sho

should

ulder

er and

and you

your

r fee

feet

t an

and

d kn

knees

ees sta

stacke

cked.

d.

Lift your hips into a side plank position with

your free arm up towards the ceiling.

Step

2

2 (“T

(“T

hrea

d”)

:

T

Tak

ake

e yo

your

ur fr

free

ee ar

arm

m an

and

d

move it through the open space underneath

yo

your

ur bo

body

dy wh

whil

ile

e yo

you

u ro

rota

tate

te yo

your

ur sh

shou

ould

lder

erss

and hips towards the floor.

Step 3 (Return):

Move back into the starting

pos

positi

ition

on an

and

d th

then

en re

repea

peat.

t. Ens

Ensur

ure

e th

that

at you

yourr

hip

hips

s sta

stay

y ele

elevat

vated

ed th

throu

rougho

ghout

ut and

and tha

that

t you

you

ma

main

inta

tain

in a

a ne

neut

utra

ral

l (s

(str

trai

aigh

ght)

t) sp

spin

ine

e ra

rath

ther

er

than slouching. Repeat for more reps.

Y

You

ou ca

can

n fu

furt

rthe

her

r pr

prog

ogre

ress

ss th

this

is ex

exer

erci

cise

se by

by

performing more reps or by adding weight to

your free hand.

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BEGINNER ABS PDF OUTLINE

For inquiries or customer support, email

For inquiries or customer support, email [email protected]

[email protected]

The information provided in this book is for educational purposes only. Jeremy

Eth

Ethier

ier is

is not

not a

a do

docto

ctor

r or

or re

regis

gister

tered

ed die

dietit

titian

ian.

. The

The con

conten

tents

ts of

of th

this

is doc

docum

ument

ent

should not be taken as medical advice and should be performed solely at your

ow

own

n ri

risk

sk.

. It

It is

is no

not

t in

inte

tend

nded

ed to

to di

diag

agno

nose

se,

, tr

trea

eat,

t, cu

cure

re,

, or

or pr

even

ent

t an

any

y he

heal

alth

th

problem - nor is it intended to replace the advice of a physician. Always consult

Beginner ABS Routine PDF

BEGINNER ABS PDF OUTLINE

BEGINNER ABS PDF OUTLINE

ABS

ABS TRAINING

TRAINING GUIDELINE

GUIDELINES

S (INTRO

(INTRO PAGE)

PAGE)

3

3

THE

THE WORKOUT

WORKOUT

6

6

AB

AB EXERCISE

EXERCISE TUTORIALS

TUTORIALS

7

7

DISCLAIMER

14

DISCLAIMER

14

TABLE OF

TABLE OF

CONTENTS

CONTENTS

ABS TRAINING

ABS TRAINING

GUIDELINES

GUIDELINES

ABS TRAINING

ABS TRAINING

GUIDELINES

GUIDELINES

BEGINNER ABS PDF OUTLINE

BEGINNER ABS PDF OUTLINE

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