Intense Ab Workout Routine

Goal: Build core strength, sculpt abs, and enhance endurance.

Equipment Needed: Mat, dumbbells (optional), resistance bands (optional).

Day	Workout Focus	Exercises (Reps & Sets)	Notes
Monday	Upper & Lower Abs	- Hanging Leg Raises (3x12)  - Bicycle Crunches (3x20)  - Weighted Sit-ups (3x15)  - Decline Bench Leg Raises (3x12)  - Hollow Body Hold (3x30 sec)	Control the movement, avoid using momentum
Tuesday	Obliques & Core Stability	- Russian Twists (3x20)  - Side Plank Hip Lifts (3x12 per side)  - Cable Woodchoppers (3x12 per side)  - Hanging Oblique Knee Raises (3x10)  - Standing Oblique Crunches (3x15 per side)	Engage core, move slowly through each rep
Wednesday	Deep Core Activation & Endurance	- Dead Bug (3x15 per side)  - Ab Rollouts (3x10)  - Plank to Shoulder Taps (3x20)  - V-Ups (3x15)  - 1-Minute Forearm Plank (3x)	Focus on form and deep core activation
Thursday	Power & Strength	- Hanging Windshield Wipers (3x10)  - Dragon Flags (3x8)  - Weighted Cable Crunches (3x15)  - Medicine Ball Slams (3x15)  - Side V-Ups (3x12 per side)	Use controlled power, prioritize full range of motion
Friday	High-Intensity Core Burnout	- Mountain Climbers (3x45 sec)  - Hanging Knee Tucks (3x12)  - Reverse Crunches (3x15)  - Flutter Kicks (3x30 sec)  - Ab Wheel Rollouts (3x12)	Push through the burn, maintain good form

Additional Tips:

🔥 Rest 30-45 sec between sets for maximum burn.

🔥 Engage your core throughout every movement—don’t let your lower back arch.

🔥 Combine with cardio & a clean diet for optimal results.

🔥 Stay consistent – abs are built over time, not overnight!