How Many Times a Week Should You Train Abs?

Mike and I released Crunchless Abs a few weeks ago and received some questions about it.

The most popular train ab exercise is the crunch for a reason. They are difficult, use every core muscle, and make you use your strength rather than your luck.

The only problem is that crunches alone won’t give you a six-pack. Crunching alone won’t give you the desired ripped appearance; on the contrary, it’ll probably make you despise your life.

When performed correctly, crunches work all abdominal muscles[²] practically, including the rectus abdominis (or “six-pack”). However, in addition to working your lower and upper abs, you should also build your obliques (the side of your stomach). And simply crunching won’t accomplish it.

We got a few client inquiries, and we believe the solutions might be helpful to you.

Critical Bench’s Coach Chris responded to the queries.

Rick Kaselj, MS

How many times a week should you train abs?

~ Jen T

Hi Jen,

In general, we suggest performing full-body lifts in addition to training them twice or three times each week to increase muscle mass, boost strength, and enhance balance. The 30-day routine includes a range of progressive and diverse alterations.

Here’s where you should begin with:

3x in the first ten days for phase 1
4x in the next ten days for phase 2
finish the final ten days going every other day for five days in phase 3

This program is fantastic due to its uniqueness and goal-oriented nature. You can resume your regular twice- or thrice-weekly training routine after the 30 days has elapsed. Of course, you can occasionally return to this approach if you want results more quickly.

Thanks for your time!

I’m interested in your Crunchless Abs workout but based on the pictures you feature it looks like it uses mostly gym machines.

I’m an independent trainer who only uses portable equipment that I can bring to clients’ homes- how useful would this guide be for me?

Thanks for your advice

~ Bill C

Hello Bill!

This program would still be quite beneficial for you!

You can see that it is just 8-10 exercises that need special equipment. The remaining bodyweight workouts and exercises may be done anywhere, even in someone else’s house, and require only a small amount of space.

Thank you so much!

In light of this information, I urge you to take this course and distribute it to others. These exercises are useful, effective, and challenging and can help strengthen and improve core muscles!

Although core exercises can be challenging, you can make them easier by gradually building up your endurance. And as you continue to practice these exercises, you will get stronger and more flexible. Working your core muscles will also engage other muscles, which can help you improve your balance, strength, and coordination.

How many times a week should you train your abs if strength is your goal?

If your goal is to build strength in your core[¹], then you’ll be training your abs with a higher number of sets, more reps, and heavier weights than if you were trying to build a six-pack. You can still do crunches and sit-ups for your core and build strength in your abs, but you should also incorporate exercises such as planks, side planks, and twists. You can train your core with abs exercises twice a week. But if you’re training with weights, you’ll need to give your core muscles at least 24 hours between workouts.

It is my pleasure to answer your questions, and if there is anything else I can do for you, just let me know :).

Stay Strong,

Chris Wilson
Head Strength Coach

Here’s where you should begin with:

How many times a week should you train your abs if strength is your goal?

Other articles that may be of interest to you: