Abs can be some of the hardest muscles to build. They require an effective workout routine, a healthy diet, and a low body fat percentage. However, that doesn’t mean it can’t be done.
As part of our ultimate body shred program, we’ll give you a 35-day workout plan to build up your core and help you get flat abs. This also includes tips on how you can get the best out of this program and achieve the best results.
As you prepare for your workout, slip on your supportive workout shoes to ensure comfort and stability during every movement, and water bottle to keep you hydrated throughout your session.
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9 Exercises To Give You Flat
Here are 9 amazing exercises to give you flat abs in just 35 days.
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1. Scissor Drop – 1 Set, 40 Seconds
The Scissor Drop is a great way to work out both your legs and core. Before beginning the exercise, ensure you have a non-slip yoga mat for added stability and comfort, allowing you to fully engage your core muscles with each movement.
- Lay on the floor with your legs fully extended and your arms by your sides.
- Place your feet together and raise your legs straight up in the air
- Gradually lower your legs while crisscrossing alternate feet over each other (like a scissoring motion).
- When you reach the bottom repeat the exercise, but now go back upwards.
- Repeat this exercise for 40 seconds.
2. Bicycle Crunch – 1 Set, 40 Seconds
Bicycle crunches are a great way to work out your abs while combining several functional movements.
- Lie down with your back flat against the yoga mat, your arms behind your head, and your feet shoulder-width apart.
- Engage your core and lift both legs off the floor while extending your hips and flexing your knees slightly.
- Bring your right knee to your chest by flexing your right hip and knee while at the same time lifting your left shoulder blade off the floor until your elbow and knee almost meet.
- Alternate this step by using your left leg and right arm.
- Repeat this exercise for 40 seconds.
3. Groiners – 1 Set, 40 Seconds
This is an advanced form of the classic Mountain Climber exercise but is great for your core.
- Start with a high plank position with your back straight and core fully engaged.
- Bring your right foot forward as far as you comfortably can and place your right sole flat against the ground.
- Return to the starting position and repeat the process with your left foot.
- Repeat this exercise for 40 seconds.
Adding resistance bands to this workout is an extra challenge, helping to strengthen your hip flexors and improve overall mobility and stability.
4. Corkscrew – 1 Set, 40 Seconds
This exercise is super effective for targeting your abs.
- Lie down with your back flat against the yoga mat, your arms by your side.
- Flex your hips and knees so your leg should be shaped like an “L”.
- Contract your core muscles and slowly lift your hips off the ground while also fully extending your knees.
- Return to the starting position.
- Repeat this exercise for 40 seconds.
5. Mountain Climber – 1 Set, 40 Seconds
Remember to keep your core engaged throughout this exercise.
- Start with a high plank position with your back straight and core fully engaged.
- Bring your right knee forward underneath you as close to your right arm as possible.
- Return to the starting position and repeat the process with your left knee and left arm.
- Repeat this exercise for 40 seconds.
6. V-Up – 1 Set, 40 Seconds
V-Ups are an amazing exercise for building your abs.
- Start by laying with your back flat against the floor and your legs straight with your arms extended fully above your head.
- In one fluid motion bring your arms straight up over your head while you perform a sit-up by flexing your knees at the same time.
- Reach for your toes while keeping your core engaged.
- Return to the starting position.
- Repeat this exercise for 40 seconds.
Consider using a thick non slip fitness mat to provide cushioning and support for your lower back, ensuring a comfortable experience as you engage your core muscles with each repetition.
7. Straight Leg Crunch – 1 Set, 40 Seconds
The Straight Leg Crunch is a great ab exercise. Remember to lift with your core, not your neck.
- Lie down with your back flat against the mat and place your legs together straight up above you by flexing your hips.
- Place your arms in front of you and inhale as you lift your shoulder blades as high off the floor as you can while trying to touch the tips of your toes with your fingers.
- Exhale slowly as you relax your core and slowly bring your shoulder blades back to the floor.
- Repeat this exercise for 40 seconds.
8. Side Plank Twist – 1 Set, 80 Seconds
Side Plank Twists are a great plank variation to add to your routine.
- Start in a side plank position on your right side with your legs straight and feet stacked on top of each other. Place your right elbow under your right shoulder and raise your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot.
- You can place your left arm behind your head, with your elbow pointing straight up in the air.
- Twist your torso forward until your left elbow touches the ground.
- Repeat this exercise for 40 seconds on each side.
To optimize your side plank twists, using a yoga block can deepen the stretch and increase the challenge, enhancing your balance and stability while targeting your oblique muscles for a more effective workout.
9. In & Out – 1 Set, 40 Seconds
This is the last routine in the workout, so finish off strongly with a coyote of In & Out exercises.
- Lean backward at a 45° angle with the floor by lifting your feet slightly off the ground.
- Place your weight on your sit bones and use your arms as supports by placing them by your sides with your palms pressed to the floor.
- While inhaling steadily, engage your core and smoothly extend both legs almost fully and flex them back to your chest while exhaling.
- Repeat this exercise for 40 seconds.
Incorporate a Pilates ball or ankle weight between your ankles to add resistance, effectively targeting your inner thigh muscles and enhancing the intensity of the workout for greater strength and toning benefits.
5 Effective Tips To Help You Build Well-Defined Abs in 35 Days
a. Abs Are Built in the Kitchen Too
An important part of your ab-building journey isn’t in the gym mat, but rather in your refrigerator. To achieve well-defined abs you need to have a body fat percentage of around 14 to 20% for women and 6 to 13% for men.
Start by hydrating with water or coconut water to replenish electrolytes and stay hydrated throughout your session. Prioritize protein-rich foods like grilled chicken breast, greek yogurt, and eggs to support muscle repair and growth. Pair these with complex carbohydrates such as sweet potatoes or quinoa for sustained energy.
After your workout, refuel with a protein shake or whey protein powder with almond milk. This combination of nutrients provides the essential building blocks for sculpting and defining your abdominal muscles while aiding in post-exercise recovery
This means practicing healthy dietary habits and avoiding things that wreak havoc on your body like fast foods, soda, saturated fats, processed meats, frozen meals, and so on. Stick to whole grains, lean meats like fish and pork chops, high-fibre foods like fruits and vegetables, healthy fats, and lots of water.
b. Cardio Is Just As Important as Strength Training
No matter how many Crunches or Mountain Climbers you do, nobody can see your abs under a layer of belly fat. So losing a certain amount of weight is a good idea, and cardio exercises are a healthy way to lose weight.
Jumping rope not only elevates your heart rate for cardiovascular benefits but also engages the core muscles to stabilize your body during each jump. Adding weight to the jump rope intensifies the workout, providing additional resistance for your core muscles, resulting in a more effective cardio and core workout combined.
Not only is cardio great for weight loss, but it also boosts your mood, helps your heart, sharpens your mind, and even helps you sleep better.
c. Focus on the Right Types of Core Exercises
The abs are just one of the muscles that make up your core. To build a truly impressive set of abs you must exercise all the muscles that make up your core. This includes the external obliques, transverse abdominals, and other small muscles of the back.
This means including a variety of exercises within your workout routine that target these different muscle groups.
d. Progressive Overload is Your Ally
Just like any muscle in the body, your abs grow best through a process known as progressive overload. This is a technique that involves steadily increasing the intensity of your workout to boost muscle growth.
You can do this by using resistance bands and free weights, or by adding more sets and reps to your workout.
e. Protect Your Lower Back
When performing core-strengthening exercises you must protect your lower back by maintaining a proper form throughout your workout. If you feel too much pain while exercising, stop immediately and reassess your form.
Using yoga mat can support and comfort for your spine, reducing the risk of discomfort or injury while performing exercises.
If this doesn’t help you may need to see a doctor for further evaluation.
FAQs
- Are crunches or sit-ups better for building abs?
Crunches are considered better than sit-ups for building abs and are safer for the lower back than sit-ups.
- What are some of the advantages of having strong abs?
Besides being a sign of physical fitness, a strong core is great for your posture, balance, and flexibility.
- What body fat percentage is necessary to see your abs?
This may differ for different people based on body type, genetics, and other factors. However, generally, a body fat percentage of around 14 to 20% for women and 6 to 13% for men is needed to have visible abs.
- Why are my abs not symmetrical?
Just like we all look different on the outside, our bodies are built differently on the inside too. Most times asymmetrical abs are due to genetics.
Conclusion
Like all good things, the journey to success starts with the first step (or in this case, the first crunch). Remember, work hard, eat right, and keep in mind that the ultimate goal is to achieve a happier, healthier you.