Get Abs In Just Four Weeks
Week 1:
Day 1:
- Front board: 3 sets of 30 seconds
- Sit-ups (trunk flexions): 3 sets of 15 repetitions
- Crunches (abdominal shrinkage): 3 sets of 12 repetitions
- Russian twists: 3 sets of 12 repetitions (each side)
- Rest: 60 seconds between sets
Day 2:
- Side board: 3 sets of 30 seconds (each side)
- Leg raises: 3 sets of 12 repetitions
- Bicycles: 3 sets of 15 repetitions (each side)
- Plank jacks: 3 sets of 12 repetitions
- Rest: 60 seconds between sets
Day 3: Rest
Day 4:
- Front board: 3 sets of 45 seconds
- V-ups: 3 sets of 10 repetitions
- Oblique crunches: 3 sets of 12 repetitions (each side)
- Mountain climbers: 3 sets of 12 repetitions (each side)
- Rest: 60 seconds between sets
Day 5:
- Side board: 3 sets of 45 seconds (each side)
- Reverse crunches: 3 sets of 12 repetitions
- Russian twists with weight: 3 sets of 10 repetitions (each side)
- Plank with arm lift: 3 sets of 10 repetitions (each side)
- Rest: 60 seconds between sets
Days 6 and 7: Rest
Week 2 to Week 4:
Repeat the same routine of Week 1, but increasing the intensity of the exercises progressively.