The Best Abs Workout: Supersets and Circuits for the Upper Abs, Lower Abs, Obliques and Core

Updated: 21 hours ago


The Best Abs Workout: Supersets and Circuits for the Upper Abs, Lower Abs, Obliques and Core

When it comes to getting great abs, there is no one-size-fits-all solution. That's why this article will describe the best abs workout, which includes supersets and circuits for the upper abs, lower abs, obliques, and core. This comprehensive workout will help you build muscle and get the six-pack you've always wanted!


Before we dive in: check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


Circuit Training vs Superset Training

Circuit training and superset training are two different types of weightlifting that can be used to improve overall fitness. Circuit training is a type of weightlifting where you move from one exercise to another without taking a break. Superset training, on the other hand, is a type of weightlifting where you do two exercises back-to-back with a short rest in between.


Both circuit training and superset training have their own advantages and disadvantages. Circuit training is great for improving cardiovascular fitness and burning fat, but it can be difficult to maintain proper form when you're fatigued. On the other hand, Superset training is great for building muscle mass, but it can be difficult to recover from if you're not used to it.


This article will include a mix of both circuit training and superset training. This way, you'll be able to build muscle while also burning fat and improving your cardiovascular fitness. Or if you want to mix and match the exercises to better fit your goals, feel free!


Warm-Up

Before you start your workout, it's important to warm up. This will help you avoid injury and get the most out of your workout.


To warm up, do light cardiovascular activity for five minutes. This could be jogging, cycling, rowing, or even walking. Then, do some dynamic stretching. Dynamic stretching is a type of stretching that involves moving your body through a range of motion. This could include leg swings, arm circles, or trunk rotations.


After your warm-up, you'll be ready to start your workout!


How To Perform Each Abs Workout

Each of the following workouts can be performed as a superset or circuit after your warm-up or main training session. If you're new to this type of training, start with one set of each exercise and gradually work your way up to three sets.


Rest for 30 seconds to one minute in between each set. And if you're performing the exercises as a circuit, move from one exercise to the next with minimal rest in between.

You are also able to take exercises from other sections and mix and match them to create your own circuit or superset. Just be sure to keep the intensity high and rest when needed.



The Best Abs Workout

Upper Abs

To target the upper abs, you'll need to do exercises that involve flexing the spine. This could include crunches, sit-ups, or hanging leg raises.


Seated cable crunch


Sets: 3-5 Reps: 8-15 Rest: 60s (superset)/0s (circuit)


To perform the seated cable crunch, start by sitting on a bench with your back against a cable pulley. Then, attach a rope handle to the pulley and hold it behind your head. Next, crunch forward and bring the handles down to your sides. Return to the starting position and repeat for the desired reps.


Standing cable crunch


Sets: 3-5 Reps: 8-15 Rest: 60s (superset)/0s (circuit)


To perform the standing cable crunch, start by standing with your back against a cable pulley. Then, attach a rope handle to the pulley and hold it behind your head. Next, crunch forward and bring the handles down to your sides. Return to the starting position and repeat for the desired reps.


Swiss ball crunch


Sets: 3-5 Reps: 8-15 Rest: 60s (superset)/0s (circuit)


To perform the Swiss ball crunch, start by lying on your back with your feet flat on the floor and a Swiss ball behind your head. Then, crunch up and bring the Swiss ball to your knees. Return to the starting position and repeat for the desired reps.


Hanging leg raise


Sets: 3-5 Reps: 8-15 Rest: 60s (superset)/0s (circuit)


To perform the hanging leg raise, start by hanging from a bar with your hands shoulder-width apart. Then, raise your legs until they're parallel to the floor. Return to the starting position and repeat for the desired reps.

Lower Abs

To target the lower abs, you'll need to do exercises that involve extending the spine. This could include leg raises, donkey kicks, or reverse crunches.


L-sit


Sets: 3-5 Time: Aim for 30s+ Rest: 60s (superset)/0s (circuit)


To perform the L-sit, start by sitting on the floor with your legs straight out in front of you. Then, place your hands on the floor beside you and raise your hips off the ground. Hold this position for as long as possible before returning to the starting position. Repeat for the desired reps.


Donkey kick


Sets: 3-5 Reps: 8-15 Rest: 60s (superset)/0s (circuit)


To perform the donkey kick, start by getting down on all fours with your hands and knees shoulder-width apart. Then, raise your right leg behind you and squeeze your glutes at the top of the movement. Return to the starting position and repeat for the desired reps before switching sides.


Reverse crunch


Sets: 3-5 Reps: 8-15 Rest: 60s (superset)/0s (circuit)


To perform the reverse crunch, start by lying on your back on the floor with your feet in the air and your knees bent. Then, use your abs to curl your hips off the ground and towards your chest. Return to the starting position and repeat for the desired reps.


V-ups


Sets: 3-5 Reps: 8-15 Rest: 60s (superset)/0s (circuit)


To perform the V-up, start by lying on your back on the floor with your legs straight and your arms at your sides. Then, use your abs to curl your torso off the ground and reach for your feet. Return to the starting position and repeat for the desired reps.

Obliques and Core


To target the obliques and core, you'll need to do exercises that involve twisting and turning or isometrically maintaining the torso. This could include Russian twists, side bends, or wood chops.


Weighted Side Bend


Sets: 3-5 Reps: 8-15 Rest: 60s (superset)/0s (circuit)


To perform the weighted side bend, start by standing with your feet shoulder-width apart and a dumbbell in your left hand. Then, bend to the left until you feel a stretch in your obliques. Return to the starting position and repeat for the desired reps before switching sides.


Plank


Sets: 3-5 Time: Aim for 30s+ Rest: 60s (superset)/0s (circuit)


To perform the plank, start by lying on your stomach on the ground. Then, raise yourself up onto your elbows and toes so that only your forearms and feet are touching the ground. Hold this position for as long as possible before returning to the starting position. Repeat for the desired reps.


Russian twist


Sets: 3-5 Reps: 8-15 Rest: 60s (superset)/0s (circuit)


To perform the Russian twist, start by sitting on the ground with your knees bent and your feet flat on the ground. Then, lean back so that your torso is at a 45-degree angle to the ground. Hold your hands together in front of you and twist side to side for the desired reps.


Wood Chop


Sets: 3-5 Reps: 8-15 Rest: 60s (superset)/0s (circuit)


To perform the wood chop, start by standing with your feet shoulder-width apart and a dumbbell in your left hand. Then, raise the dumbbell above your head and twist your torso to the right. Lower the dumbbell down to your right hip and repeat for the desired reps before switching sides.



Common Mistakes

When performing any type of abdominal exercise, it is important to maintain good form. This means keeping your back pressed firmly against the bench or floor, your core engaged, and your head and shoulders in line with your hips. Here are a few common mistakes that people make when doing abdominal exercises:

  • Not engaging the core: This is a common mistake that people make when doing any type of abdominal exercise. The core includes the muscles of the abdomen, lower back, and hips. These muscles need to be engaged in order to stabilize the spine and pelvis during movements of the arms and legs.

  • Arching the back: This is a common mistake that people make when doing sit-ups or crunches. Arching the back puts unnecessary stress on the spine and can lead to injuries.

  • Flaring the elbows: This is a common mistake that people make when doing sit-ups or crunches. Flaring the elbows puts unnecessary stress on the shoulders and can lead to injuries.

  • Jerking the head: This is a common mistake that people make when doing sit-ups or crunches. Jerking the head can lead to neck injuries.

To avoid these common mistakes, be sure to keep your back pressed firmly against the bench or floor, your core engaged, and your head and shoulders in line with your hips. If you feel your form starting to break, take a break and reset before continuing.


Summary

The best abs workout involves doing a combination of exercises that target the upper abs, lower abs, obliques, and core. This workout can be done as a circuit or superset. The exercises are all effective in building muscle and can improve lifestyle and performance. To get the most out of this workout, be sure to focus on form and use proper weight. This will help to prevent any injuries and maximize results.


For a complete routine, check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


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