I Trained My Abs with Weights Everyday for 30 Days
- This is a general guideline, consult a doctor or certified trainer before starting any new exercise program, especially if you have any underlying health conditions.
- You can perform this routine 2-3 times per week with at least one rest day in between.
- Start with lighter weights and gradually increase as you get stronger.
- Focus on controlled movements and proper form over speed or heavy weights.
Warm-up (5-10 minutes):
- Light cardio like jumping jacks, jogging in place, or jumping rope.
- Dynamic stretches like arm circles, leg swings, and torso twists.
Weighted Ab Exercises (3 sets of 10-15 repetitions each):
- Weighted Russian Twist: Sit on the floor with knees bent and feet flat. Hold a weight (dumbbell or medicine ball) with both hands in front of your chest. Rotate your torso from side to side, tapping the weight on the ground to each side.
- Weighted Decline Sit-up (or crunch): Set a decline bench to a comfortable angle. Lie down with knees bent and feet flat on the floor. Hold a weight (dumbbell or plate) across your chest. Perform a controlled sit-up, lifting your upper back off the bench.
- Weighted Plank with Knee Taps: Get into a high plank position with forearms on the floor and body in a straight line. Hold a weight (dumbbell or plate) in your free hand. Lift one leg off the ground and tap your knee to your elbow, then switch sides.
- Weighted Hanging Leg Raise: Find a pull-up bar or sturdy overhead structure to hold onto. Hang with arms straight and body in a straight line. Keeping your legs together, lift your legs straight up until your feet reach hip level. Slowly lower back down.
Cool-down (5-10 minutes):
- Static stretches for your abs, back, and hips.
Remember:
- This is a sample routine, you can find many variations online or consult a trainer for a personalized plan.
- It’s more about consistency and proper form than heavy weights.
- Focus on engaging your core muscles throughout each exercise.
- Don’t neglect rest and recovery, your muscles need time to rebuild.
Diet also plays a role in getting visible abs. You’ll need to be in a calorie deficit to burn fat and reveal the underlying muscle definition. Consult a healthcare professional or nutritionist for personalized diet advice.