3-Day Abs Attack
0Health Benefits of Core Training
| What are 3 health benefits? | Description of the health benefit |
|---|---|
| Improves Posture | A strong core helps stabilize your spine, reducing slouching and back pain while promoting an upright posture. |
| Enhances Athletic Performance | Core strength improves balance, stability, and power, which are essential for sports and daily activities. |
| Boosts Metabolism | Engaging your abs burns calories and increases overall energy expenditure, helping with weight management. |
3-Day Abs Workout Plan
| Day | Exercise | Reps | Sets | Rest |
|---|---|---|---|---|
| Day 1 | Hanging Leg Raises | 12-15 | 3 | 30 sec |
| Bicycle Crunches | 20 (each side) | 3 | 30 sec | |
| Plank Hold | 45 sec | 3 | 45 sec | |
| Day 2 | Decline Sit-Ups | 12-15 | 3 | 30 sec |
| Russian Twists (with weight) | 20 (each side) | 3 | 30 sec | |
| Side Plank (each side) | 30 sec | 3 | 45 sec | |
| Day 3 | Hanging Knee Tucks | 12-15 | 3 | 30 sec |
| Toe Touches | 20 | 3 | 30 sec | |
| Hollow Body Hold | 45 sec | 3 | 45 sec |
Guided Workout Instructions
Day 1: Core Strength and Endurance
Start your ab training with Hanging Leg Raises to engage your lower abs. Grip a pull-up bar and lift your legs straight up, controlling the movement to avoid swinging. Next, transition into Bicycle Crunches, pedaling your legs while twisting your torso for deep oblique activation. Finish with a Plank Hold, ensuring your body forms a straight line from head to heels, engaging your entire core.
Day 2: Power and Rotation
Today’s session starts with Decline Sit-Ups, increasing the range of motion to target your upper abs. Move into Russian Twists with a weight for oblique engagement—twist side to side while keeping your core tight. Wrap up with a Side Plank, focusing on stabilizing one side at a time for full core control.
Day 3: Stability and Control
Begin with Hanging Knee Tucks, bringing your knees toward your chest while controlling the descent. Then, challenge your upper abs with Toe Touches, reaching for your feet while keeping your legs straight. End with a Hollow Body Hold, maintaining tension throughout your entire core, ensuring full engagement for a strong, stable midsection.
Stick with this plan consistently, and you’ll build stronger, more defined abs while enhancing your overall fitness! 💪🔥