complete guide to a flat stomach

Program for beginners

If you’re just starting out, focus on learning proper technique and building a solid foundation. Here is an example of an ab workout program for beginners:

• Classic abs: 3 sets x 10-15 repetitions
• Plank: 3 x 20-30 seconds
• Leg raises: 3 x 10-12 repetitions
• Bike crunch: 3 x 30 seconds

Beginner Abs Workout Program

For beginners, it’s important to focus on mastering proper technique, engaging the core, and gradually building strength. Start with bodyweight exercises that target the entire core, and over time, you can increase intensity as your muscles get stronger. Aim for 2–3 sessions per week, with at least one rest day in between to allow for recovery.

1. Plank (Hold for 20–30 seconds)

• Muscles Worked: Entire core (abs, lower back, obliques)
• How to Perform:
  1. Start in a push-up position with your forearms on the ground and your body in a straight line from head to heels.
  2. Engage your core, glutes, and quads to maintain a straight line.
  3. Hold for 20-30 seconds, gradually increasing as you get stronger.
• Tip: Focus on keeping your hips from sagging or lifting too high.

2. Dead Bug (10–12 reps per side)

• Muscles Worked: Lower abs, hip flexors, obliques
• How to Perform:
  1. Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees.
  2. Slowly lower your right arm overhead while extending your left leg straight out, keeping both just a few inches from the floor.
  3. Return to the starting position and switch sides.
• Tip: Keep your lower back pressed into the floor to avoid straining your lower back.

3. Bicycle Crunches (15–20 reps per side)

• Muscles Worked: Upper abs, obliques, hip flexors
• How to Perform:
  1. Lie on your back with your knees bent and hands behind your head.
  2. Bring your right elbow toward your left knee while extending your right leg.
  3. Switch sides by bringing your left elbow toward your right knee while extending your left leg.
  4. Repeat in a controlled manner, alternating sides.
• Tip: Make sure to twist your torso, not just your elbows, to fully engage your obliques.

4. Leg Raises (10–12 reps)

• Muscles Worked: Lower abs, hip flexors
• How to Perform:
  1. Lie flat on your back with your legs straight and arms at your sides.
  2. Keeping your legs straight, lift them toward the ceiling while engaging your core.
  3. Slowly lower your legs back down, but don’t let them touch the ground.
• Tip: If this feels too difficult, you can bend your knees slightly or keep your hands under your hips for added support.

5. Russian Twists (20 reps, 10 per side)

• Muscles Worked: Obliques, upper abs
• How to Perform:
  1. Sit on the floor with your knees bent and feet flat, leaning back slightly.
  2. Hold your hands together in front of you or a weight (if available).
  3. Twist your torso to the right, bringing your hands beside your hip, then twist to the left.
  4. Repeat side to side in a controlled manner.
• Tip: Keep your back straight and avoid rounding your spine.

Example Beginner Abs Workout Routine

• Plank – 20–30 seconds
• Dead Bug – 10–12 reps per side
• Bicycle Crunches – 15–20 reps per side
• Leg Raises – 10–12 reps
• Russian Twists – 20 reps (10 per side)

Rest: Take 30–60 seconds between exercises, and repeat the circuit 2–3 times.

As you progress and your core strength improves, you can increase the number of sets, reps, or the duration of the exercises. Eventually, you may add weights or increase the difficulty of the exercises as you become more confident in your movements.

Tips for Success:

• Engage your core: Always make sure you’re tightening your abs during each movement to maximize effectiveness.
• Breathe properly: Don’t hold your breath—exhale during the contraction and inhale as you return to starting position.
• Progress at your own pace: If some exercises are too challenging at first, feel free to modify them or reduce the number of reps, gradually increasing as you build strength.

This program is designed to help beginners build a foundation of core strength. As you get stronger, you can explore more advanced exercises or add resistance to intensify your workouts.

Perform this workout 2-3 times a week, with at least one day off between sessions. As you progress, gradually increase the number of repetitions and duration of the exercises. To diversify your training, you can include the Adidas abdominal wheel, considered by experts to be one of the most productive and stimulating accessories for training your core muscles.

Advanced program

For those with experience, a more intense and varied abdominal program is necessary to continue progressing. Here is an example:

• Hanging leg raises: 4 x 12-15 repetitions
• Spin plank: 4 x 45 seconds per side
• V-ups: 4 x 15-20 reps
• Weighted Russian twists: 4 x 20 reps per side
• Ab Wheel Throw: 4 x 10-12 reps

This advanced workout can be performed 3-4 times per week, ensuring you allow sufficient time for recovery between sessions.

Regardless of your level, vary the exercises periodically, gradually increase the difficulty and focus on the correct execution of each exercise. Allow sufficient rest time between workouts to allow your muscles to recover and develop. By combining these principles with a program suited to your level, you can build a strong and well-defined abdomen over time.