Ab Workout Plan


    5-10 minutes
  • Light cardio such as jogging or jumping jacks to get your heart rate up and loosen your muscles.
  • Dynamic stretching for core


    5 sets
  • Start in a push-up position with your hands shoulder-width apart and your arms straight.
  • Engage your core muscles by drawing your belly button towards your spine.
  • Hold this position for as long as you can, aiming for at least 30 seconds to start.

Bicycle Crunches

    3 sets of 12 reps on each side
  • Lie on your back with your hands behind your head and your knees bent.
  • Lift your shoulders off the ground and bring your left elbow to your right knee as you straighten your left leg.
  • Repeat on the other side.

Russian Twists

    3 sets of 12 reps on each side
  • Sit on the floor with your knees bent and your feet flat.
  • Lean back slightly and lift your feet off the ground, keeping them a few inches apart.
  • Twist your torso to the left and right, touching your hands to the ground each time.

Leg Raises

    3 sets of 10 reps
  • Lie on your back with your arms extended above your head.
  • Lift your legs straight up towards the ceiling, then lower them back down without touching the ground.

Mountain Climbers

    3 sets of 30 seconds
  • Start in a plank position.
  • Bring one knee towards your chest and quickly switch to the other knee, mimicking the motion of running.


    5-10 minutes
  • Stretching for the upper body

Additional Information

It's important to adjust the weights and reps based on your fitness level and goals. If you're just starting out, start with lighter weights and gradually increase the weight as you become stronger.

Rest for 60-90 seconds between sets and 120-180 seconds between exercises.

Aim to train muscle group 2-3 times per week, giving your muscles time to recover and rebuild between workouts.

Information about the Core muscles

The core is a group of muscles that includes the abdominal muscles, back muscles, and pelvic floor muscles. These muscles work together to stabilize the spine and provide support for the body. Strong core muscles are important for overall physical health and can help improve balance, posture, and stability.

Interesting Core Facts

Here are a few but you can definitely find more online

  • The core is responsible for more than just stability: Contrary to popular belief, the core muscles do more than just stabilize the body. They also play a crucial role in generating power and speed for movements, such as throwing a ball or swinging a bat.
  • The rectus abdominis is the most visible core muscle, commonly referred to as the "six-pack" muscle.
  • The erector spinae is a group of muscles that run along the spine and are responsible for extending and rotating the spine.

The exercises provided in the workout section should grow and strengthen that chest!