Free Ab Workout Routines
Straight Set Technique

The Straight Set technique is one way that you can construct your ab workout routine.

The Straight Set technique is the simplest and most common way to exercise. If you use straight sets, you simply focus on one exercise (doing 2-3 sets) before moving on to the next exercise. On this page there are 6 straight set workouts from beginner to advance.

2 Beginner Workouts
2 Intermediate Workouts
2 Advanced Workouts

Since these workouts are designed as straight sets,
here are the rules...

focus on one exercise at a time
perform 8-20 repetitions per set
rest 30-60 seconds between sets
perform each exercise 2-3 times before moving on to the next exercise.

If you don't have access to the necessary equipment to perform a certain exercise, choose another ab exercise from the directory.

You should aim to work out your abs 2-3 times per week. You can perform each routine for 1-3 weeks to create a 6-18 week workout program.

6 Straight Set Ab Workout Routines

Beginner Workouts

The 2 beginner workout routines consist of 2-3 exercises.

Workout #1:

Drawing-in Maneuver
Plank
Floor Crunches

Workout #2:

Reverse Crunches
Floor Crunches
Plank

Intermediate Workouts

The 2 intermediate workout routines have 3-4 exercises.

Workout #3:

Side Plank
Ball Crunches
Reverse Crunches

Workout #4:

Ball Roll-ins
Ball Crunches
Plank
Bicycle Crunches

Advanced Workouts

The 2 advanced workout routines have 4-5 exercises.

Workout #5:

Hanging Knee Raises
Ball Side Crunches
Ball Roll Ins
Bicycle Crunches

Workout #6:

Decline Reverse Crunches
Incline Crunches
Ball Plank
Ball Piques
Ball Crunches

I hope that the above workout routines make sense and help to add structure to your exercise regimen.

Pick a routine that suits your current level of fitness and start there.

Do the same workout 2-3 times a week for 1-3 weeks and then move on to the next workout.

If you can't perform an ab exercise, substitute it for one you can do.

Once you master the straight set technique,
try stepping up to a superset workout
or perform a circuit workout for your abs.

Have fun and keep working at it!

Yours in Health,
Dr. Charles

Return to the Free Ab Workout Page
To Learn about Super Sets and Circuit Training

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