4-Week Ab Routine 🔥 · Fit & Healthy University

4-Week Ab Routine 🔥

Here’s a 4-Week Ab Development Program that can be added to any fitness routine! This plan focuses on building core strength and definition over four weeks.

Perform each workout 3 times per week, with at least 1 rest day between ab sessions. 💪🔥

Week 1: Foundation & Stability

• Plank – 3 sets of 30 seconds 🕒

• Russian Twists – 3 sets of 20 reps (10 each side) 🔄

• Bicycle Crunches – 3 sets of 20 reps 🚴‍♂️

• Leg Raises – 3 sets of 15 reps ⬆️

• Mountain Climbers – 3 sets of 30 seconds 🏃‍♀️

Week 2: Increase Volume

• Plank with Shoulder Taps – 3 sets of 30 seconds 🏋️

• Russian Twists – 3 sets of 30 reps (15 each side) 🔄

• Bicycle Crunches – 3 sets of 30 reps 🚴

• Leg Raises with Pulse Up – 3 sets of 15 reps ⬆️

• Mountain Climbers – 4 sets of 30 seconds 🏃‍♀️

Week 3: Add Intensity

• Side Plank (Each Side) – 3 sets of 30 seconds ➡️⬅️

• Russian Twists with Weight – 3 sets of 40 reps (20 each side) 💥

• Reverse Crunches – 3 sets of 20 reps 🔙

• Hanging Leg Raises – 3 sets of 12-15 reps ⬆️💪

• Mountain Climbers – 4 sets of 40 seconds 🏃‍♀️🔥

Week 4: Final Challenge

• Plank to Push-Up – 3 sets of 45 seconds ⏳

• Russian Twists with Weight – 3 sets of 50 reps (25 each side) 💥

• V-Ups – 3 sets of 20 reps 🆙

• Hanging Leg Raises – 4 sets of 15 reps ⬆️

• Mountain Climbers – 4 sets of 50 seconds 🏃‍♀️💨

🔥 Tips:

• Focus on form to engage the core correctly ✅

• Take 30-60 seconds of rest between sets ⏲️

• Increase the weight or reps as your core gets stronger! 📈

This plan will build a stronger, more defined core when combined with consistent training and proper nutrition. 💯 Let me know how it goes! 💥 #CoreChallenge #AbStrength #4WeekProgram #FitnessGoals

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