Determine the Frequency of Your Ab Workout! Alternate Plank Test and Training Methods by Level

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Summary:

The appropriate frequency of abdominal training depends on your current abdominal strength level. First, test your basic abdominal strength with 20 alternate planks. If you can't do 20 reps while stabilizing your pelvis, you should work your abs daily. This is the basic strength building phase, where you perform 15 crunches for 3 sets every day, focusing on the full range of motion to strengthen your abs through "frequent use." If you can do 20 reps correctly, you don't need to work them every day. Perform high-intensity workouts (double hyper crunches, leg raises, dumbbell hyper crunches) about twice a week to aim for a six-pack. Choosing a workout that matches your fitness level is essential, and pushing yourself too hard can be counterproductive.

Test to Determine the Frequency of Ab Workouts [0:00:42]

• An alternate plank test will help determine the appropriate frequency of your abdominal training.
  • Test Method: Alternate Plank [0:00:46]
    • Start in a plank position, extend one arm forward, and return to the starting position in two counts. Repeat.

      

      

    • Make sure your hips don't rise, you don't round your back, and your pelvis remains as level as possible.

      

    • Check if you can perform this movement correctly 20 times with minimal pelvic movement.

Who Should Work Their Abs Daily: Basic Strength Building Phase [0:01:52]

• If you cannot perform 20 alternate planks correctly, you need to train your abs daily.
  • Reasons for Daily Training [0:02:01]
    • Doing 20 alternate planks is a relatively advanced exercise, and if you can't do it, you likely spend a lot of time sitting and don't use your abdominal muscles regularly.
    • Without basic abdominal strength, your posture may collapse during other strength training exercises (shoulder press, Bulgarian split squats, bent-over rows), reducing their effectiveness or causing lower back pain.
    • For example, during a shoulder press, if you can't keep your abs engaged, your body will arch backward. In a Bulgarian split squat, your core will be unstable and you'll round your back. And during a bent-over row, your core won't be stable and you'll overuse your back.

      

      

  • Recommended Exercise: Crunches [0:03:48]
    • Perform 15 crunches for 3 sets every day.
    • This is a basic strength building phase aimed at improving strength by "frequent use."

      

    • Before aiming for a six-pack, it's important to build basic abdominal strength first.
  • Cautions for Crunches [0:04:33]
    • Focus on contracting your abs by curling your hips and back, rather than just lifting your head.
    • When lowering, it's important to fully extend your upper body until it's level with the bench. This puts appropriate stress on the muscles.

      

    • Be careful not to lower your hips all the way down, keep them raised at all times.

      

Who Doesn't Need to Work Their Abs Daily: High-Intensity Training Phase [0:06:25]

• If you can correctly perform 20 alternate planks, your abs are strong enough and you don't need to work them daily.
  • Training Frequency [0:06:28]
    • High-intensity training about twice a week is sufficient.
    • If your abs are strong, you're already using them during other full-body exercises, so you're essentially using them every day.
  • Recommended Exercises (High-Intensity) [0:06:53]
    • Perform the following exercises for 3-4 sets of 15 reps to failure. Rest for about a minute between sets.
    • 1. Double Hyper Crunch [0:07:01]
      • Contract your core by curling it from both sides, lifting your back and hips.

        

      • When lowering, fully extend your body until it's level before contracting again.

        

    • 2. Leg Raise [0:07:34]
      • Round and stabilize your upper body, and raise and lower your legs while forcefully pushing your ribs in.
      • Focus on lifting your hips.
    • 3. Dumbbell Hyper Crunch [0:07:59]
      • Perform crunches with a 5kg dumbbell on your abs to increase the load.
    • Perform a total of 9-12 sets, with high intensity and a higher number of sets, to aim for a six-pack.
  • Rest [0:08:32]
    • After high-intensity training, it's appropriate to rest for about two days to allow the muscles to recover.

Importance of Training According to Your Level [0:08:46]

• The most important thing in abdominal training is to choose a method that suits your current strength level.
  • If you perform high-intensity training that exceeds your level, you may not be able to use your abs correctly and compensate with other muscles, which means your abs won't get stronger at all.
  • Start with the alternate plank 20-rep test to determine if you should work your abs daily or increase the intensity.
  • By continuing with daily crunches, you'll be able to do alternate planks in 2-3 months and advance to the high-intensity training phase.