4 Weeks To 6 Pack Abs

It’s always a challenge to find the right balance between developing strong and stable abdominal muscles and exposing the visible 6 pack and oblique V that most regular gym goers desire. This 4 week plan will help you to develop the correct balance between the abdominal muscles and to activate the abdominal wall through a variety of movements, on different planes of movement.

This program is a simple method of improving fitness, increasing core strength and stability, maximising mobility and balance as well as exposing the “6 pack”. By combining intense cardiovascular exercise in the form of intervals in the open or using machinery with a varied and focused abdominals routine performed daily, six days per week, you will be able to see visible physical changes within the 4 weeks of the program.

4 Weeks To 6 Pack Abs – Training Plan

Day >>>

Monday

Tuesday Wednesday Thursday Friday Saturday

Sunday

Cardio >>>

10 minute Intervals

15 minute Intervals 20 minute Intervals 15 minute Intervals 10 minute Intervals 30 minute Continuous

Rest Day

Abs >>>

Sides + Rotational Power Deep Core Stability External Strength and Definition Sides + Rotational Power Deep Core Stability External Strength and Definition

Rest Day

4 Weeks To 6 Pack Abs – Cardio

The premise with the cardiovascular aspect of your 4 weeks of training is to mix varied lengths of intense intervals using differing equipment to maximise the effectiveness and fat burn as well as increasing anaerobic and aerobic fitness.

10 minute intervals – 45 seconds of intense cardio giving 100% effort with 15 seconds rest for 10 repetitions.

15 minute intervals – 30 seconds of intense cardio giving 100% effort with 30 seconds rest for 15 repetitions.

20 minute intervals – 1 minute of intense cardio giving 100% effort with 1 minute rest for 10 repetitions.

30 minute continuous – 30 minutes of steady state exercise maintaining an effort level between 50 and 75% throughout.

The equipment or method you choose to use for your cardio is entirely up to you. Options include:

  • Cardio Machines (treadmill, exercise bike, stepper, rowing machine, versa climber)
  • Outdoor Activity (running, cycling, swimming, rowing)
  • Exercises (mountain climbers, burpees, squat thrusts, squat jumps)

4 Weeks To 6 Pack Abs – Abdominals

The concept behind the abdominal exercises is to target each area of your core and strengthen/develop all aspects of your core mobility whilst simultaneously working on tone and definition to improve visibility and structure of “6 pack”.

Sides + Rotational Power:

  1. 30 seconds Side Plank (each side)
  2. 30 seconds Bent Knee Rotations
  3. 30 seconds Side Crunches (each side)
  4. 30 seconds Spiderman Plank
  5. 30 seconds V Rotations
  6. 30 seconds Roman Twists

Repeat 3-5 times through directly after cardio with 15 seconds rest between exercises and 1-2 minutes rest between each circuit.

Deep Core Stability

  1. 30 seconds Torso Lean Back and Hold
  2. 30 seconds Leg Raise and Hold
  3. 1 minute Plank
  4. 1 minute Bridge
  5. 30 seconds Full Sit Ups
  6. 30 seconds Full Leg Raises

Repeat 3-5 times through directly after cardio with15 seconds rest between exercises and 1-2 minutes rest between each circuit.

External Strength + Definition

  1. 30 seconds Crunches
  2. 30 seconds Half Sit Ups
  3. 1 minute Walking Plank
  4. 30 seconds Flutter Kicks
  5. 30 seconds Scissor Legs
  6. 1 minute Straight Leg Rotations

Repeat 3-5 times through directly after cardio with15 seconds rest between exercises and 1-2 minutes rest between each circuit.

The key thing to remember with all exercises is to focus on form and technique, This will reduce the risk of injury and maximise the effectiveness of the exercises. It is important to follow the plan for the full 4 weeks for maximum results. The program will be most effective when combined with a nutritious calorie controlled diet. For additional results you can perform two abdominal workout daily alongside your cardio sessions. I recommend selecting a different workout and performing it at an alternating time of day eg. External Strength and Definition (am session) mixed with Deep Core Stability (pm session).

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