An abs training routine following functional anatomy and movement patterns activating the abs muscles at their best. This routine can be executed anywhere from 2 to 5 times a week, depending on your training experience and objective. It may fit well as a training session finisher, right after the main workout bout, as well as a stand-alone routine to be done separately from your main sessions.

This routine is a complementary document of the article "The Practice and Science of Abs Training" from simonesmerilli.com, and its purpose is to show a practical application of the abdominal training principles treated in the post.

Abs Training Routine

An abs training routine in which exercises are to be executed without rest in between. For 2 to 4 rounds (depending on the frequency of training and experience level). Rest 1 to 2 minutes at the end of each round.

The higher the frequency of this routine, the lower the number of rounds that you may complete in each session. Start small if you do not know what to begin from, and proceed to increase the rounds or frequency as weeks go by. Focus on great form of execution. Optional equipment needed: dumbbell (or any grip-friendly weight), pull up bar. If you do not have this equipment available, perform the bodyweight-only option below.

Full Equipment Version

🔁 2 to 4 rounds (1 - 2 minutes rest between rounds) →

MOVEMENT (link to demonstration)

Hanging Knee/Leg Raises

Db Toe Tap Crunches (alternated)

Db Russian Twist & Press

Jackknife Crunches

Hollow Body Crunch

REPETITIONS

6 to 12

30

30

20

20-30

No Equipment Version

🔁 2 to 4 rounds (1 - 2 minutes rest between rounds) →

MOVEMENT (link to demonstration)

Abs Leg Raises

Toe Tap Crunches (alternated)

Db Russian Twist & Press

Jackknife Crunches

Hollow Body Crunch

REPETITIONS

8 to 15

30 to 40

30 to 40

20 to 25

20-30

by Simone Smerilli | Newsletter | Get in Touch