Ripped Abs Training: Regional Abdominal Workouts & Frequency

Its the cold hard truth. Most people don't really like to train the Abs and it doesn't nearly get as much attention as some of the other muscle groups that are more visible in a t-shirt or tanktop.

But that doesn't change the fact that a set of ripped, washboard abs completes the physique like none other, while providing a high degree of functionality that not only improves your performance but makes you more resistant to injury.

Its about time that you start to enjoy doing your ab workouts, or at the very least, not dread doing them! Infact, with the right training advice and some "little-known" secrets, you can start seeing great results which will motivate you to train the core even more.

Variety & Frequency

A little-known tip to getting great abs is to train them frequently. Many trainees will directly work the abs only 1-2x a week, which is probably too infrequent to develop any type of real muscular definition in the abdominal region.

Not only are the ab muscles very dense, but they recover faster and can take on a high frequency of training. With 3x being minimum, you can hit the abs up to 6x a week...

And no, that doesn't mean 100s or reps each workout slaving away with boring crunches.

By mixing in a variety of exercises, decent resistance, and frequent workouts, training the abs can actually become enjoyable and time efficient.

Since the frequency of training is high, and so is the intensity of each set, the workouts can be relatively short.

One of the key approaches to making this type of routine work is to target a different region of the abdominal muscles each day. Although its impossible to completely isolate one specific region, it is possible to emphasize it a little more than the others.

3 "Regional" Workouts

For the sake of simplicity, we're going to split up the abs into 3 major regions as follows:

A: Upper Abs
B: Lower Abs
C: Obliques

Basically, Category A targets the Uppers, Category B targets the Lowers, and Category C targets the obliques. ALL 3 categories include transverse abdominus work as well, since this deep ab muscle is responsible for overall trunk stability.

In the course of a week, you would cycle through each Category in sequence, so one day it would be A, the next day B and so on...

Regardless of how many days you choose to train the abs, always cycle through in this sequence.

The main aim is to keep these workouts brief and intense, not taking more than 5-8 minutes to complete, with only about 20-30 seconds of rest between sets.

You'll notice that the repetions are on the high-end, which is deliberate because the Abs seem to benefit most from high rep training.

Lastly, proper form is key, as is feeling a good burn in your abdominal muscles. If the low rest times are compromising your form, then go ahead and increase the rest periods to ensure better sets.

Here are the 3 Categories of Workouts:
(remember to never do the same category in back-to-back workouts. Always alternate each category in sequence)

A: Upper Abs
Cable Crunch - 2 sets x 25 reps
Decline Crunch - 2 sets x 25 reps
Plank - 1 set x 30-45 seconds

B: Lower Abs
Reverse Crunch - 2 sets x 25 reps
Hanging or Lying Leg Raise - 2 sets x 20 reps
Plank - 1 set x 30-45 seconds

C: Obliques
Bicycles - 2 sets x 25 reps
Seated Barbell Twist - 2 sets x 14 reps, each side
Side Plank - 1 set x 30-45 seconds

Progression Notes:

After the 1st week of doing these exercises, almost all of them can be made more challenging by increasing the weight or holding a weight plate.

Remember, it is recommended with this routine that you do it 6x a week for maximum results, with workouts A, B & C being done in sequence on separate days.

Discover 10 Powerful Tips to maximize the results from any Ab routine you choose to follow.