This 3 week ab exercise program is intended to help you get started with your ab workout routine. However, it can and should be complimented with other forms of exercise.
This program is meant for your abdominals only and merely intends to help you get started by providing a simple an concise framework for your abdominal exercises. Keep in mind that if you're looking to achieve six pack abs you will probably need to reduce body fat as well. This is done most effectively through a combination of aerobic exercises, such as running or cycling, and a balanced diet. However, there are many other benefits of having strong abdominal muscles, specifically for your spine health, therefore your focus should not be exclusively on the esthetics.

Progression is an important aspect of any exercise routine. You need to increase the amount of stress put on your abdominals as they adapt to the new stimuli. In this case this is done most easily by increasing either the number of sets and reps or the direct load on your muscles. The latter can be done by using an incline ab bench or adding weights.

Ab Exercise Routine

Week 1
Day 1, sit-ups: 1 x 20-30 reps. Crunches: 1 x 20-30 Reps
Day 2, rest
Day 3, rest
Day 4, rest
Day 5, rest
Day 6, rest
Day 7, rest

Week 2
Day 1, sit-ups: 1 x 20-30 Reps Crunches: 1 x 20-30 Reps
Day 2, rest
Day 3, sit-ups: 1 x 20-30 reps Crunches: 1 x 20-30 reps
Day 4, rest
Day 5, rest
Day 6, rest
Day 7, rest

Week 3
Day 1, sit-ups: 1 x 20-30 reps Crunches: 1 x 20-30 reps
Day 2, rest
Day 3, sit-ups: 2 x 20-30 reps Crunches: 1 x 20-30 reps
Day 4, rest
Day 5, 2 x 20-30 reps Crunches: 2 x 20-30 reps
Day 6, rest
Day 7, rest

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