Scribd
Upload
14 views2 pages

4-Week Home Abs Workout Plan

This document outlines a 4-week home-based abs routine designed to enhance abdominal visibility and fullness, to be performed 3-4 times a week. Each session includes a series of exercises with specific progressions each week, focusing on increasing reps, tempo, or resistance. A daily bonus vacuum hold is also suggested for additional core engagement.

Uploaded by

zsm82wdhk5
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
14 views2 pages

4-Week Home Abs Workout Plan

This document outlines a 4-week home-based abs routine designed to enhance abdominal visibility and fullness, to be performed 3-4 times a week. Each session includes a series of exercises with specific progressions each week, focusing on increasing reps, tempo, or resistance. A daily bonus vacuum hold is also suggested for additional core engagement.

Uploaded by

zsm82wdhk5
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Home-Based Abs Routine - 4 Week Progress Plan

Introduction

This 4-week abs routine is designed to help sculpt more visible and fuller abs from home. Do this routine 3-4

times per week, ideally post-workout. Progress each week by adding reps, slowing tempo, or adding

resistance.

Weekly Routine

Each session (20-25 mins):

- 30 seconds work, 15 seconds rest

- 3 rounds total

- 60 seconds rest between rounds

Exercises:

1. Weighted Crunches or Slow Crunches with 2-sec pause

2. Lying Leg Raises with Hip Lift

3. Plank to Push-Up (Plank Walkout)

4. Reverse Crunches with 3-sec eccentric

5. Toe Reaches or Pulse Crunches

6. Plank with Alternating Knee Taps

[Optional Finisher] Hollow Body Hold - 30 seconds

4-Week Progression Plan

Week 1:

- Bodyweight only, 3 rounds

- Focus on slow tempo and form

Week 2:

- Add 1 more round if comfortable (up to 4)

- Add backpack/plate for crunches


Home-Based Abs Routine - 4 Week Progress Plan

Week 3:

- Increase reps (aim for 35-40 sec per set)

- Pause 2-3 seconds on peak contraction

Week 4:

- Use weighted crunches and leg raises

- Aim for max tension, quality over speed

BONUS (Daily):

- 1-minute vacuum hold every morning on an empty stomach

You might also like