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Core ignition:
8 weeks of abs

This 8-week beginner ab program is much more than a quest for a six-pack; it’s about building a strong, healthy core that will keep you going strong in your daily life and during your workouts. This program is designed to build a solid core system that supports your entire body’s well-being. Your core is a key player in everything from how you move every day to how you perform in sports and other activities. It’s at the heart of your body’s strength, stability, and flexibility, influencing how you stand, balance, and even carry out simple tasks.

 

But here’s the thing – getting those abs to show is about more than just doing a ton of core exercises. You’ve got to look at the bigger picture, which includes your overall training and what you eat. No matter how many ab workouts you do, those abs won’t pop unless you cut down your body fat through a combination of diet and exercise. For guys, this means getting down to about 10-12% body fat, and for women, aiming for around 14-18%. So, remember, while you’re working hard on those ab exercises, the real secret to seeing results lies in your lifestyle choices. It’s not just about getting good-looking abs; it’s about setting the foundation for a healthy, fit body that feels as good as it looks.

 

Program Phases

 

Phase one of our program emphasizes laying a solid foundation for dynamic abdominal work. Our aim is not only to strengthen the abdominal muscles but also to enhance their functionality. We concentrate on four crucial components: anti-extension, upper abdominal flexion, lower abdominal engagement, and anti-lateral flexion. Should you find the initial duration manageable, prioritize slowing down each movement and intensifying the contraction at its peak.

 

During these exercises, prioritize maximum contraction of the abdominal muscles within the time frame. Execute each repetition with deliberate slowness, control, and intentionality. Avoid rushing through reps and instead focus on the intensity of each movement.

 

Phase two transitions into intensifying movement patterns and adding resistance to challenge the abdominals further while enhancing stability factors for increased recruitment and difficulty.

Download the FULL instructional guide and disclaimer before getting started!

P1 - Lying Dead Bug
00:32
P1 - Modified Ab Crunch
00:26
P1 - Kneeling Side Plank
00:11
P1 - Reverse Crunch
00:26
Phase 1: foundation exercises