how often should you workout abs?
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As for your abs: Manza recommended working your muscles three to four times a week. "It's important to give your muscles time to heal in between workouts," Cheah added.
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The American Council on Exercise says a 1 percent body fat loss per month is safe and achievable. Given that math, it could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six-pack abs. The average man would need about 15 to 21 months.
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Any activity is better than none, and more is better still. do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week. do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.
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Keep your movements measured and your abs tensed as you move. Aim for ten to 12 reps in three to five sets, three to five times a week. Either add goblet squats into your normal exercise routine, or work through your sets as a stand-alone workout.
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And don't forget that doing the same exercise over and over isn't always the best way to make progress. Your body gets used to exercises and, therefore, becomes more efficient at them. In fact, you don't have to do a single crunch to get a great ab workout.
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In Pilates, as with many other fitness systems, performing workouts a minimum of three times per week is a good rule of thumb. This is a schedule that will increase strength, flexibility, and endurance.
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Aim to do a core workout two to three times a week. Start with basic exercises. When you can do a full set of reps easily, move on to a slightly more advanced set of exercises.
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When we're talking specifically about strengthening and building your ab muscles — not necessarily seeing them – "it can take anywhere from four to eight weeks, depending on what exercises you're doing and your eating habits," said fitness coach Nick Leyden, MS, CSCS.
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Trainers Don't Recommend Daily Ab Workouts "You need to give the abdominal muscles time to recover, as you would other muscles of the body." Lee recommended doing ab-specific workouts just two to three times a week.
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If you want to do crunches as part of your workout routine, stick to a moderate number as you would with any other exercise — three sets of 10 to 12 reps is generally sufficient. Vary your crunches by doing bicycle crunches, reverse crunches and oblique crunches to hit multiple muscles.
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It's recommended that you do the exercises one to three times per week with at least one day between sessions. Start with light to moderate weights, and build up duration and intensity. This will help prevent injury.
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This bodyweight workout can be done 3-4 times per week, and is intended to help you burn fat and build strength. If any of the exercises feel too hard, make modifications and build up to them.
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Usually, however, I recommend at least two days of rest each week. It's up to you how you distribute those recovery days. The most common approach is to work your abs every other day during the week. And since most people should only be strength training three time each week, this fits perfectly.
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Twice per week, give your abs the same focus as other bodyparts. If you do cardio separately from your weight workouts, an excellent time to hit abs is before cardio, or you may want to ab up in a separate workout at home. Do eight to 12 sets for your rectus abdominis and three to five sets for your obliques.
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You don't have to stop working your abdominals; just replace your daily moderate workout with an intense one three times a week. Don't just do crunches; choose core exercises like planks and wood chops.
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Your timeline to a six-pack depends on the body fat percentage you're starting with. A good rule of thumb (and a safe one) is to aim to lose 1 to 2 percent of body fat per month. So, unveiling your abs can take anywhere from 3 months to 2 years.
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Since you are hitting all of your muscles in a single workout, you only need to do full body workouts 2–3x a week. Three times a week is certainly more than enough.