If you’re looking for an ultimate and effective 12-week ab workout plan to bolster your core strength and sculpt your six-pack abs, you’ve come to the right place.
Recently, I’ve created a 3-month abs workout challenge program for people who want to focus more on abs development.
This workout routine includes various exercises, from beginners to advanced levels.
Whether you’re an athlete, powerlifter, or bodybuilder, you can follow this workout routine to build a sturdy and defined core.
Having a solid core will improve your performance, provide stability to your lower back, help you walk and sit straight, reduce the risk of lower back pain and injuries, and improve the appearance of your front upper body.
Contents
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Workout Summary
| Program Duration | 12 Weeks |
| Frequency | 3 days a week |
| Workout duration | 20-30 minutes/day |
| Training Type | Circuit Workout |
| Workout Level | Beginner to Advanced |
| Suitable for | Men and Women |
Important tips that can help you use this core workout plan effectively:
- Warm-up: Doing warm-up exercises before any workout, including abs, is crucial. You can do 2-3 minutes of cardio workout to increase your heart rate and oxygen flow. It will also help you improve your workout performance.
- How to do exercises: The exercises will be done in circuits, meaning you’ll do one exercise after another with little rest in between.
- Numbers of rounds: It depends on you. However, it’s best to perform two to three rounds in every workout session to feel the work in your abs and obliques.
- Rest between rounds: You can take 2-5 minutes of rest between rounds so that you can give your best in each round.
- Consistency matters: It’s a 90-day ab workout program, so it won’t be easy to complete. But if you stay consistent and follow a proper diet, you’ll see visible results.
- Diet is crucial when it comes to achieving six-pack abs: You can’t have visible abs unless you have a low body fat percentage. So it’s best to consume the right amount of macros depending on your body fat and fitness goal. (See: Low-calorie foods list)
- Workout modification: If any exercise is challenging for you, replace it with the one you like. Moreover, you can also increase or decrease rest time between rounds and workout duration, depending on your need.
12-Week Workout Plan to Strengthen Core and Build Six-Pack Abs
Week 1
Monday – Upper Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15 seconds | No |
| Tabletop Crunches | 10 reps | 15-sec |
| High Plank Toe Touches | 15 seconds | 15-sec |
| Alternating Heel Taps | 10 taps/side | 15-sec |
| Knee to inside elbow plank | 15 seconds | 30-sec |
| Mountain Climbers | 30 seconds | 30-sec |
| Russian Twist | 15 seconds | 30-sec |
| Forearm Front Plank | 45-60 sec | 15-sec |
| Side plank | 20-sec/side | – |
Wednesday – Lower Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Jumping Jacks | 15-sec | – |
| High Knees | 15-sec | 15-sec |
| Reverse Crunches | 15 reps | 15-sec |
| Scissor Kicks | 15-sec | 15-sec |
| Russian Twist | 15-sec | 30-sec |
| Pulse up | 10 reps | 30-sec |
| Side Plank Hip Raise | 10 reps/side | 30-sec |
| Leg Raises | 10 reps | 30-sec |
| Crossbody Mt. Climber | 15-second | 30-sec |
| V-up crunches | 10 reps | – |
Friday – Upper and Lower Abs
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| Bicycle Crunches | 6 reps/side | 15-sec |
| Flutter kick | 10 reps/side | 15-sec |
| Tabletop crunches | 10 reps | 15-sec |
| Leg Raises | 10 reps | 30-sec |
| Forearm Front Plank | 45-60 seconds | 30-sec |
| Bird Dog Plank | 30 seconds | 30-sec |
| Tuck Ups | 15 reps | 45-sec |
| Plank jack | 10 reps | 45-sec |
| Knee to inside elbow plank | 5 reps/side | 45-sec |
Week 2
Monday – Upper Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Inchworm | 30 seconds | 15-sec |
| V-Up Crunches | 10 reps | 30-sec |
| Side Plank Hip Raise | 10 reps/side | 15-sec |
| Crunches | 15 reps | 30-sec |
| Hollow Hold Crunches | 10 reps | 30-sec |
| Bird dog | 30 seconds | 30-sec |
| Crossbody Mountain Climber | 15 seconds | 30-sec |
| Side Plank Leg Raise | 6 reps/side | 30-sec |
Wednesday – Lower Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Walking lunge with rotation | 10 reps/side | 15-sec |
| V-up crunches | 10 reps | 30-sec |
| Russian Twist | 15 seconds | 30-sec |
| Knee to Outside Elbow Plank | 6 reps/side | 30-sec |
| Side plank with a reach-under | 10 reps/side | 15-sec |
| Ab Roller | 10 reps | 30-sec |
| Cross-body mountain climber | 30 seconds | 30-sec |
| Leg Raise Static Hold | 15 seconds | 30-sec |
| Windshield Wipers | 6 reps/side | – |
Friday – Upper and Lower Abs
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| Hanging Knee Raises | 20 reps | 15-sec |
| Air Plunge | 10 reps | 15-sec |
| Tabletop crunches | 10 reps | 15-sec |
| Reverse Crunches | 20 reps | 30-sec |
| Front Plank | 1-minute | 30-sec |
| Single-Leg Tuck-up | 10 reps/side | 45-sec |
| Plank Jack | 10 reps | 45-sec |
| Hollow Body Crunch | 10 reps | – |
Week 3
Monday – Upper Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Inchworm | 15 seconds | 15-sec |
| DB Overhead Standing Bend | 10 reps | 15-sec |
| Kneeling Cable Crunches | 10 reps/side | 15-sec |
| Forward Lunges with Rotation | 15 reps | 30-sec |
| Dumbbell Toe Touch Crunch | 10 reps | 30-sec |
| High To Low Cable wood Chop | 10 reps/side | 30-sec |
| Cross-body mountain climber | 30 seconds | 45-sec |
| Side Plank Leg Raise | 10 reps/side | 45-sec |
| Front Plank | 1-minute | – |
Wednesday – Lower Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Reverse Cable Crunches | 15 reps | 15-sec |
| V-up crunches | 10 reps | 15-sec |
| Russian Twist | 10 reps | 15-sec |
| Hanging Knee Raise | 15 reps | 30-sec |
| Side plank with a reach-under | 10 reps/side | 30-sec |
| Ab Roller | 10 reps | 30-sec |
| DB Side Plank Hip Raise | 10 reps/side | 45-sec |
| Pull-up bar L hang | 15 seconds | 45-sec |
| Windshield Wipers | 5 reps/side | – |
Friday – Upper and Lower Abs
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| High Knees | 15-sec x 2 | 15-sec |
| Plank Dumbbell Drag | 5 reps/side | 15-sec |
| Tabletop crunches | 15 reps | 15-sec |
| Bird Dog | 5 reps/side | 30-sec |
| Lying Cable Crunches | 10 reps | 30-sec |
| Weighted Plank | 1-minute | 30-sec |
| Single-Leg Tuck-up | 10 reps/side | 45-sec |
| Plank Jack | 10 reps | 45-sec |
| Hollow Body Crunch | 10 reps | – |
Week 4
Monday – Upper Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Inchworm | 15-sec x 2 | 15-sec |
| Lying DB Oblique Twist | 10 reps | 15-sec |
| Decline Cable Crunches | 10 reps/side | 15-sec |
| Landmine Oblique Twist | 15 reps | 30-sec |
| V-ups | 10 reps | 30-sec |
| Cross-body mountain climber | 20-seconds | 30-sec |
| Alternate Heel Taps | 10 taps/side | 45-sec |
| Ab Wheel Rollout | 10 reps | 45-sec |
| Front Plank | 1-minute | – |
Wednesday – Lower Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Reverse crunches | 15 reps | 15-sec |
| Flutter Kicks | 15 seconds | 15-sec |
| Russian Twist | 15 seconds | 15-sec |
| Hanging Knee Raise with a DB | 10 reps | 30-sec |
| Dumbbell Plank Rotation | 6 reps/side | 30-sec |
| Hanging Paddle Crunch | 10 reps | 30-sec |
| Dumbbell Side Plank Hip Lift | 6 reps/side | 45-sec |
| Cable Tuck Crunch | 10 reps | 45-sec |
| Windshield Wipers | 10 reps | – |
Friday – Upper and Lower Abs
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| High Knees | 15-sec x 2 | 15-sec |
| Toes To Bar | 10 reps | 15-sec |
| Lying Cable Leg Raise | 10 reps | 15-sec |
| Bird Dog | 5 reps/side | 30-sec |
| Ab Wheel Rollout | 10 reps | 30-sec |
| Cable Tuck Crunch | 10 reps | 30-sec |
| Single-Leg Cable Crunch | 10 reps/side | 45-sec |
| Pullup bar L hang | 10 reps | 45-sec |
| Hollow Body Crunch | 10 reps | – |
Week 5
Monday – Upper Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| DB Forward Lunges with Rotation | 10 reps/side | 15-sec |
| Dumbbell Sit-ups | 10 reps | 15-sec |
| Decline Cable Crunches | 10 reps | 15-sec |
| Weighted Russian Twist | 10 reps | 30-sec |
| Dumbbell Oblique Wipers | 10 reps | 30-sec |
| Cross-body mountain climber | 10 reps | 30-sec |
| Single-arm DB Toe Taps | 10 reps | 45-sec |
| Front Plank | 1-minute | 45-sec |
| Side Plank | 20-sec/side | – |
Wednesday – Lower Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Flutter Kicks | 15 seconds | 15-sec |
| Crossbody Mountain Climbers | 20 seconds | 15-sec |
| High Knees | 20 seconds | 15-sec |
| Hanging Knee Raise | 15 reps | 30-sec |
| Side plank with a reach-under | 10 reps/side | 30-sec |
| Hanging Paddle Crunch | 10 reps | 30-sec |
| Dumbbell Side Plank Hip Lift | 10 reps/side | 45-sec |
| Weighted Lying Leg Raises | 10 reps | 45-sec |
| Floor Windshield Wipers | 10 reps | – |
Friday – Upper and Lower Abs
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| Dumbbell Reverse Crunches | 10 reps | 15-sec |
| Modified Cable Crunches | 10 reps | 15-sec |
| Hanging Dumbbell Knee Raise | 10 reps | 15-sec |
| Ab Wheel Rollout | 10 reps | 30-sec |
| Cable Tuck Crunch | 10 reps | 30-sec |
| Hanging Knee To Elbow | 10 reps | 30-sec |
| Pullup bar L hang | 10 reps | 45-sec |
| Hollow Body Crunch | 10 reps | – |
Week 6
Monday – Upper Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| DB Forward Lunges with Rotation | 10 reps/side | 15-sec |
| Weighted Crunches | 10 reps | 15-sec |
| Decline Cable Crunches | 10 reps | 15-sec |
| Low to High Cable Woodchop | 10 reps/side | 30-sec |
| Hanging Leg Circles | 10 reps | 30-sec |
| Cross-body mountain climber | 20 seconds | 30-sec |
| Dumbbell Russian Twist | 10 reps | 45-sec |
| Single-arm DB Toe Taps | 10 reps/side | 45-sec |
| Front Plank | 1-minute | 45-sec |
| Side Plank | 20-sec/side | – |
Wednesday – Lower Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Flutter Kicks | 10 reps | 15-sec |
| Crossbody Mountain Climbers | 10 reps | 15-sec |
| Hanging Side Leg Raises | 10 reps/side | 15-sec |
| Hollow hold flutter kicks | 20 seconds | 30-sec |
| Side plank with a reach-under | 20 seconds | 30-sec |
| Hanging Paddle Crunch | 20 seconds | 30-sec |
| Dumbbell Side Plank Hip Lift | 10 reps/side | 45-sec |
| Weighted Lying Leg Raises | 10 reps | 45-sec |
| Floor Windshield Wipers | 10 reps | – |
Friday – Upper and Lower Abs
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| High Knees | 15-sec x 2 | 15-sec |
| Pallof Press | 10 reps | 15-sec |
| Cocoons | 10 reps | 15-sec |
| Dead Bug Crunches | 10 reps | 30-sec |
| Ab Wheel Rollout | 10 reps | 30-sec |
| Butterfly Sit-Ups | 10 reps | 30-sec |
| Barbell Rollout | 10 reps | 45-sec |
| Pullup bar L hang | 10 reps | 45-sec |
| Hollow Body Crunch | 10 reps | – |
Week 7
Monday – Upper Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Inchworm | 20 seconds | 15-sec |
| V-Up Crunches | 10 reps | 15-sec |
| Medicine Ball Mountain Climber | 10 reps/side | 15-sec |
| Crunches | 15 reps | 30-sec |
| Horizontal Cable Woodchop | 10 reps | 30-sec |
| Seated Knee Tucks | 10 reps | 30-sec |
| Plank Knee-To-Elbow | 10 reps/side | 45-sec |
| Landmine Oblique Twist | 10 reps/side | – |
Wednesday – Lower Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Walking lunge with rotation | 10 reps/side | 15-sec |
| Swiss Ball Plate Crunch | 10 reps | 15-sec |
| Boat Pose | 15 seconds | 15-sec |
| Low-Pulley Cable Side Bend | 10 reps/side | 30-sec |
| Side plank with a reach-under | 10 reps/side | 30-sec |
| Ab Roller | 10 reps | 30-sec |
| Cross-body mountain climber | 30 seconds | 45-sec |
| Dumbbell Side Plank Rotation | 10 reps/side | – |
Friday – Upper and Lower Abs
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| Hanging Knee Raises | 10 reps | 15-sec |
| Air Plunge | 10 reps | 15-sec |
| Tabletop crunches | 10 reps | 15-sec |
| Reverse Crunches | 10 reps | 30-sec |
| Front Plank | 1- minute | 30-sec |
| Butterfly Sit-Ups | 10 reps | 30-sec |
| Single-Leg Tuck-up | 10 reps/side | 45-sec |
| Plank Jack | 10 reps | 45-sec |
| Hollow Body Crunch | 10 reps | – |
Week 8
Monday – Upper Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| High Knees | 15-sec x 2 | 15-sec |
| Toes To Bar | 10 reps | 15-sec |
| Dragon Flag | 6-8 reps | 15-sec |
| Bird Dog | 5 reps/side | 30-sec |
| Ab Wheel Rollout | 10 reps | 30-sec |
| Cable Tuck Crunch | 10 reps | 30-sec |
| Single-Leg Cable Crunch | 10 reps/side | 45-sec |
| Pullup bar L hang | 10 reps | 45-sec |
| Hollow Body Crunch | 10 reps | – |
Wednesday – Lower Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Flutter Kicks | 20 seconds | 15-sec |
| Crossbody Mountain Climbers | 20 seconds | 15-sec |
| Hanging Side Leg Raises | 10 reps/side | 15-sec |
| Hollow hold flutter kicks | 20 seconds | 30-sec |
| Side plank with a reach-under | 10 reps/side | 30-sec |
| High Pulley Cable Side Bend | 10 reps/side | 30-sec |
| Dumbbell Side Plank Hip Lift | 10 reps/side | 45-sec |
| Extended Plank | 1-minute | 45-sec |
| Floor Windshield Wipers | 10 reps | – |
Friday – Upper and Lower Abs
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| High Knees | 15-sec x 2 | 15-sec |
| Pallof Press | 10 reps | 15-sec |
| Cocoons | 10 reps | 15-sec |
| Dead Bug Crunches | 10 reps | 30-sec |
| Ab Wheel Rollout | 10 reps | 30-sec |
| Butterfly Sit-Ups | 10 reps | 30-sec |
| Barbell Rollout | 10 reps | 45-sec |
| DB Side Plank Rotation | 10 reps/side | 45-sec |
| Hollow Body Crunch | 10 reps | – |
Week 9
Monday – Upper Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| DB Forward Lunges with Rotation | 10 reps/side | 15-sec |
| Weighted Crunches | 10 reps | 15-sec |
| Decline Cable Crunches | 10 reps | 15-sec |
| Low to High Cable Woodchop | 10 reps/side | 30-sec |
| Dragon Flag | 6-8 reps | 30-sec |
| Cross-body mountain climber | 30 seconds | 30-sec |
| Low-Pulley Cable Side Bend | 10 reps/side | 45-sec |
| Single-arm DB Toe Taps | 10 reps/side | 45-sec |
| Weighted Hollow Hold | 15 seconds | 45-sec |
| Side Plank | 20-sec/side | – |
Wednesday – Lower Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Walking lunge with rotation | 10 reps/side | 15-sec |
| Swiss Ball Plate Crunch | 10 reps | 15-sec |
| Boat Pose | 15 seconds | 15-sec |
| Knee To Outside Elbow Plank | 10 reps/side | 30-sec |
| Side plank with a reach-under | 10 reps/side | 30-sec |
| Ab Roller | 10 reps | 30-sec |
| Cross-body mountain climber | 30 seconds | 45-sec |
| Leg Raise static Hold | 15 seconds | 45-sec |
| Windshield Wipers | 6 reps/side | – |
Friday – Upper and Lower Abs
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| Hanging Knee Raises | 10 reps | 15-sec |
| Air Plunge | 10 reps | 15-sec |
| Tabletop crunches | 10 reps | 15-sec |
| Reverse Crunches | 10 reps | 30-sec |
| Front Plank | 1-minute | 30-sec |
| Weighted Hollow Hold | 15 seconds | 45-sec |
| Plank Jack | 10 reps | 45-sec |
| Hollow Body Crunch | 10 reps | – |
Week 10
Monday – Upper Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| High Knees | 15-sec x 2 | 15-sec |
| Toes To Bar | 10 reps | 15-sec |
| Lying Cable Leg Raise | 10 reps | 15-sec |
| Bird Dog | 5 reps/side | 30-sec |
| Ab Wheel Rollout | 10 reps | 30-sec |
| Cable Tuck Crunch | 10 reps | 30-sec |
| Single-Leg Cable Crunch | 10 reps/side | 45-sec |
| Extended Plank | 1-min | – |
Wednesday – Lower Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Flutter Kicks | 15 seconds | 15-sec |
| Crossbody Mountain Climbers | 15 seconds | 15-sec |
| Hanging Side Leg Raises | 10 reps/side | 15-sec |
| Hollow hold flutter kicks | 15 seconds | 30-sec |
| Dumbbell Plank Rotation | 10 reps/side | 30-sec |
| Hanging Paddle Crunch | 15 seconds | 30-sec |
| Dumbbell Side Plank Hip Lift | 10 reps/side | 45-sec |
| High Pulley Cable Side Bend | 10 reps/side | 45-sec |
| Floor Windshield Wipers | 10 reps | – |
Friday – Upper and Lower Abs
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| High Knees | 15-sec x 2 | 15-sec |
| Dragon Flag | 10 reps | 15-sec |
| Cocoons | 10 reps | 15-sec |
| Dead Bug Crunches | 10 reps | 30-sec |
| Ab Wheel Rollout | 10 reps | 30-sec |
| Sliding Knee Tuck | 10 reps | 30-sec |
| Barbell Rollout | 10 reps | 45-sec |
| Weighted Hollow Hold | 10 reps | 45-sec |
| Hollow Body Crunch | 10 reps | – |
Week 11
Monday – Upper Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| DB Forward Lunges with Rotation | 10 reps/side | 15-sec |
| Weighted Crunches | 10 reps | 15-sec |
| Decline Cable Crunches | 10 reps | 30-sec |
| Low to High Cable Woodchop | 10 reps/side | 30-sec |
| Cross-body mountain climber | 30 seconds | 45-sec |
| Landmine Oblique Twist | 10 reps/side | 45-sec |
| Low-Pulley Cable Side Bend | 10 reps/side | 45-sec |
| Front Plank | 60 seconds | 15-sec |
| Side Plank | 30-sec/side | – |
Wednesday – Lower Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Walking lunge with rotation | 10 reps/side | 15-sec |
| Swiss Ball Plate Crunch | 10 reps | 15-sec |
| Boat Pose | 15 seconds | 30-sec |
| Knee To Outside Elbow Plank | 10 reps/side | 30-sec |
| Side plank with a reach-under | 10 reps/side | 30-sec |
| Ab Roller | 10 reps | 45-sec |
| Cross-body mountain climber | 30 seconds | 45-sec |
| Hanging Windshield Wipers | 6 reps/side | 45-sec |
| Low to High cable wood chop | 6 reps/side | – |
Friday – Upper and Lower Abs
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| Hanging Knee Raises | 10 reps | 15-sec |
| Dragon Flag | 6 reps | 15-sec |
| Tabletop crunches | 10 reps | 30-sec |
| Reverse Crunches | 10 reps | 30-sec |
| Front Plank | 60 seconds | 30-sec |
| Bird Dog | 10 reps/side | 45-sec |
| Sliding Knee Tuck | 10 reps | 45-sec |
| Extended Plank | 10 reps | 45-sec |
| Hollow Body Crunch | 10 reps | – |
Week 12
Monday – Upper Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| High Knees | 15-sec x 2 | 15-sec |
| Toes To Bar | 8-10 reps | 15-sec |
| Lying Cable Leg Raise | 10 reps | 30-sec |
| Bird Dog | 5 reps, 5 seconds /side | 30-sec |
| Ab Wheel Rollout | 10 reps | 30-sec |
| Cable Tuck Crunch | 10 reps | 45-sec |
| Single-Leg Cable Crunch | 10 reps/side | 45-sec |
| Weighted Hollow Hold | 10 reps | 45-sec |
| Hollow Body Crunch | 10 reps | – |
Wednesday – Lower Abs and Oblique
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climbers | 15-sec x 2 | 15-sec |
| Flutter Kicks | 15 seconds | 15-sec |
| Crossbody Mountain Climbers | 15 seconds | 15-sec |
| Hanging Side Leg Raises | 10 reps/side | 30-sec |
| Hollow hold flutter kicks | 10 reps | 30-sec |
| Side plank with a reach-under | 10 reps/side | 30-sec |
| Hanging Paddle Crunch | 10 reps | 45-sec |
| High Pulley Cable Side Bend | 10 reps | 45-sec |
| High to Low Cable wood Chop | 10 reps | 45-sec |
| Floor Windshield Wipers | 6 reps/side | No |
Friday – Upper and Lower Abs
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 2 | 15-sec |
| High Knees | 15-sec x 2 | 15-sec |
| Pallof Press | 10 reps | 15-sec |
| Dragon Flag | 5 reps | 30-sec |
| Dead Bug Crunches | 10 reps | 30-sec |
| Ab Wheel Rollout | 10 reps | 30-sec |
| Butterfly Sit-Ups | 10 reps | 45-sec |
| Barbell Rollout | 10 reps | 45-sec |
| Sliding Knee Tuck | 10 reps | 45-sec |
| Hollow Body Crunch | 10 reps | – |
Downoad The Six-Pack Abs Workout Routine PDF
Frequently Asked Questions (FAQs)
Can you build abs in 12 weeks?
This workout plan will surely help you build a powerful core but whether your abs will be visible or not depends on your fat percentage. The lower the body fat percentage the better visibility of your abs will be.
Should you train abs after or before weight training?
It’s best to train your abs after weight training or individually on separate days.
What’s the best time to do abs training?
You can train your abs whenever is suitable for you but make sure your stomach isn’t loaded with calories. You can also check out this detailed article about the best time to work out abs.
Will this ab workout program reduce fats?
This core workout program will not directly reduce your stomach fats, but if you combine this with a calorie-deficit diet and maintain your macros, then you may able to shed some excess fats.
