Best abs workout routines

        I still remember when i started my gymming that time abs was not so popular as today. Chest and biceps was the popular king of all times. As time changes priority changes, now abs are in demand.

      When you start to search on google or youtube about '' how to built six pack abs''. You will get hell lots of articles and videos on abs, which obviously won't work for all. But the funny part is that they all make it look very complicated to built abs and gives you hell lots of exercises and some are funny ones. But in real abs are really easy muscle to made. If you are lean guy then abs is the most easy muscle group to develop.

      If you really want to make good six pack abs muscle that makes easy to pull off your shirt to make eyes pop out. Then stay till the end of this article and i'm sure you will get to know how simple it is to make abs.

    As always i have divided this article into 3 parts :-
1. Mistakes in training abs
2. Keys of an effective abs workout
3. Best abs workout routines

HOW TO GET ABS IN 2 SIMPLE STEPS

     Getting six pack abs is easier than gaining muscles on other parts of the body. In fact, its extremely simple.

1. Lose the belly fat -
           Everybody have abs but under the belly fat. So to make abs visible you need to reduce the belly fat. For guys you need to have 8 to 15 percentage of body fat for visible abs. But the most important part is that you need to have abs muscle to show or it will be waste to reduce belly fat.

2. Built abs muscle with core -
            Abs muscles are like any other part of our muscle group. The more you work on them the more they develop and more muscle seperation will be visible. Either you are reducing or gaining, abs muscles should be trained intensely like any other muscle group.

   Let us get into more detail about abs but first let us discuss about anatomy of abs muscles.

ANATOMY OF ABDOMINAL MUSCLES

1. Rectus abdominius
         This is the biggest muscle that covers the stomach and the one that we can turn into six pack. We can seperate it into two parts, the lower and the upper abdomin. It is responsible for moving your ribcage towards the palvis. It is the most used muscle in the abdominal wall.

2. External and internal obliques
          The oblique muscle is found on the left and right side of the abdominis. The internal obliques can be seen. These abs muscles are responsible for the rotation and flexion of the torso. If you train obliques effectively, you will have slimmer hips and waist.

3. Transverse abdominis
           It is under the rectus abdominis. The main function of it is to initiate the ab compression. It is used alot when we do core exercise such as planks.

   Here's an example when you don't train your whole abs muscle and just only train the upper and lower abs.

     Lets us now take the three important parts of this article.

MISTAKES IN ABS TRAINING

1. Focusing on high rep training :-
          This mistake will stunt the growth of every major muscle group in the body and is particularly detrimental in a smaller muscle group like the abs.

2. Copying bodybuilders :-
       This is the most typical reason why most of the men do these routines. Watching the bodybuilders on youtube and copying them will never work. First of all, they are on drugs or steroids that they won't tell you. So the people who are natural, won't work for you.

3. More is better :-
          This is the very common thinking of men, that working out more will help to gain muscle more, which is actually false.

4. Not covering all abs exercise :-
         If you are doing only upper and lower abs then your abs will look like photoshop abs. You need to cover all muscle group for the proper abdominal look.

KEYS OF AN EFFECTIVE ABS TRAINING

1.Train your abs two times per week :-
   
          All researches looking at training frequency shows that a higher frequency (2-3 times per week) is more effective then a lower frequency (once per week) and i personally do twice per week abs workout.

2. Do 3-4 abs exercise per workout:-
            Rather then doing every abs exercise in existence, stick with 3-4 abs exercise per workout. Always start with the weaker part first and isolation in last.

3.Rest 1-4 min between sets most of the time:-
           Instead of resting 1 min between every set because its what leads to biggest abs pump possible, use longer rest period (2-3 min) between sets of your primary exercise, then shorter rest period (60-90 sec) between sets of isolation exercises.

4. Use the 10-20 rap range:-
           Instead of only doing the 20+ reps for every set of every exercise. Going as low as 10 rep and as high as 20 rep will be ideal for generating muscle growth.

  5. Make sure your diet support your goals:-
           The best abs workout routine in the world isn't going to work, if your diet isn't designed to support it.

6. Increase weight in every set :-

           Instead of doing 100 crunches do 20-10 reps with weight. This will thicken your abs muscle and define proper seperation between abs. Keep increasing weight in each set, this will built hard and strong abs muscle.

7. Streach between every set :-

          After every set just bend backward to streach your abs this will help to make your abs biscuit long in size. I guess big long abs look better the small horizontal abs.

BEST ABS WORKOUT ROUTINES

BEGINNER
ROUTINE 1-
Rope crunch                       4 sets of 25-10 reps
Leg raise                             4 sets of 20-10 reps
Ab rod twister                   2 sets of 100 reps
Plank                                   3 sets of max hold

ROUTINE 2-
Leg raise                           4 sets of 25-10 reps
Rope crunch                    3 sets of 20-10 reps
Cable side crunch          3 sets of 20-10 reps
Cable twister                   3 sets of 20-10 reps
Plank                                 3 sets of max hold

ROUTINE 3-
Leg raise                           4 sets of 25-10 reps
Rope crunch                    3 sets of 20-10 reps
Cable side crunch          3 sets of 20-10 reps
Decline situps                 3 sets of 20-10 reps
Cable twister                   3 sets of 20-10 reps
Plank                                 3 sets of max hold


ADVANCE
ROUTINE 1-
Rope crunch                 4 sets of 25-10 reps
Leg raise      } super    3 sets of 20-10 reps
Rod twist    } set           3 sets of 50 reps
Cable side crunch       3 sets of 20-10 reps
Leg raise holding(30°)} super 3 sets of max hold
Plank                       } set          3 sets of max hold

ROUTINE 2-
Leg raise  } super        3 sets of 20-10 reps
Rope crunch} set        3 sets of 20-10 reps
Decl situps} super      3 sets of 20-10 reps
Plat twister} set           3 sets of 50 reps
Leg raise holding} super 3 sets of max hold
Plank                   } set        3 sets of max hold


        One of the common excuse i hear in working out abs is that guys get tired because they routine abs after bigger muscle. The body get exhausted in working out bigger muscle then guys didn't have that intensity to train abs , so either they escape or do half abs training which ultimately leads to weaker abdominal muscle. The best way is to train your abs first then go for bigger muscle group. This will give you motivation and more energy to train abs. This technique helped me to develop good abdominal muscles. Try it out.

                      ALL THE BEST💪