STEPHANIE RAO

AB DEFINER

AB DEFINER WAS DESIGNED TO TARGET

YOUR VISIBLE ABS, AND ALSO WORK
YOUR CORE AT HOME!

6 WEEK PLAN
 AB DEFINER
Ab Definer was designed to not only target
your visible abs (External abdominal oblique
and Rectus abdominis) but as well to get to
the core of your body. What helps keep us
moving, which are (Transverse abdomens
and Internal abdominal oblique) .

Our transverse abdominis muscles are

located under the obliques, its is the deepest
of the abdominal muscles and wraps around
your spine for protection and stability. Our
internal abdominal oblique is located under
the external obliques,running in the opposite
direction. Its apparent the importance the
inner abdominal muscles carry.

Our External abdominal oblique is located

on the side and front of the abdomen, our
rectus abdominis is located along the front
of the abdomen, this is the most well-known
abdominal. Often referred to as the “six pack”.
PROGRAM BREAKDOWN
You’ll be having core, oblique, upper and
lower-ab exercises to attack your midsection
from every angle. I want you guys to superset
all the exercise, meaning you do one exercise
after the other without a break, then once
you complete one set of all of them is when
you rest for a minute and thirty seconds.

Each week you will complete those set of

workouts twice a week, with 2-3 rest days
in-between. The workouts will get harder
as the weeks go by but we are progressively
conditioning your abs so you can withstand
the last two weeks, and then you just have to
keep it up! For each exercise make sure your
form is correct and you go at a medium pace,
don’t rush through it! After completing my Ab
Definer you will notice not only are your abs
looking sharp but you’ll have better balance,
over all strength and better posture.
 QUICK TIP
If you have a track nearby get yourself some
track shoes or a good pair of sneakers and
sprint! Or if you don’t have a track at your
disposal, a treadmill can be a substitute. If
at the track, I highly recommend 8-10 100
meter sprints.

If using a treadmill this can very as I do not

know what your max pace is, so I would need
you to test that for yourself. The goal of a
sprint is to go the fastest you can with keeping
your posture up right. Body alignment is of
key importance in producing the optimal
amount of force. Ideally to perform a sprint
you should begin in a 4-point stance and
push off using both legs for maximum force
production, hence to have a track you can use
would be best. But we can make do with a
treadmill if you put the pace up to the highest
you see best fits for YOU, and have your legs
on the sides of the treadmill to give yourself
a chance to step on at the right moment.
Complete 8-10 sprints on treadmill, sprint
for 30 sec and take a minute and 30 second
break in between each sprint.
 REVERSE CRUNCHES
Lie flat on your back with your legs bent at 90 degrees
elevated. You may place your arms palm face down for more
support or behind your head for more intensity. Extend your
legs out and back in to the chest keeping your core engaged.
 CRUNCHES
Lie flat on your back with legs at bent at 90 degrees either
on the floor or elevated. Hands behind your head elbows
out, use your lower back to push down as you contract
your abdominals and exhale. Your shoulders should be
lifting from the ground about 4 inches and our lower back
on remaining on the floor.
 CROSS CRUNCHES
Lie flat on your back bend your knees at 60 degrees, then place
one leg across the supporting. Then curl up and bring your
elbow and shoulder across your body while trying to touch
you opposite knee. Then repeat with the opposite elbow and
knee. Remember the key into contact the abs as your perform
the movement, not to just move the elbow.
 MOUNTAIN CLIMBERS
Start in push up position, weight supported by your hands
and toes. Flexing the knee and hip bring one leg in driving
your knee into your core. Explosively alternate the positions
of your legs extending the bent leg until its straight and
supported by the toes, and bringing the other foot up with
the hip and knee flexed.
 TOE TOUCHES
Lie flat on your back with your legs extended straight
upward. Your legs closed together slightly bent knees,
feet parallel to the floor. You will be using your hands to
reach up touching your toes (you may use weight for more
intensity) while keeping your lower back planted on the
floor, yet engaging your abs.
 SCISSOR KICKS
Lie flat on your back with your arms by your side or behind
your head with elbow out. Engage your core while lifting both
legs about 6 inches off the ground, with a slight bent at the
knee. Then lift your left leg up to about 45 degree angle while
your right leg is lowered until the heel is about 3 inches from
the ground. Switch movements by raising your right leg up
and lowering your left leg.
 HUNDREDS
Lie on your back with your legs elevated to 90 degree
angle, arms are by your side, lift your head and roll up to
the pilates abdominal position with your shoulder blades
just off the ground. Then move your arms up and down at
a percussive rhythm with palms flat.
 BICYCLE CRUNCHES
Lie flat on your back with your hands behind your head, elbows
out. Lift your shoulders into a crunch position, bring your knees
up to where they are perpendicular to the floor, with your lower
legs parallel to the floor. Simultaneously slowly go through a cycle
pedal motion kicking forward with the right leg and bringing in
the knee of the left leg. Bring your right elbow close to your left
knee by crunching to the side. Continue alternating legs.
 RUSSIAN TWIST
Sit on the ground with your legs elevated slightly to create
a V-shape. Twist your torso to the right and left with arms
reaching to the side parallel. You may use a weight to add
intensity. Keep your core engaged.
 OBLIQUE CRUNCHES
Start off by lying your side, with your legs on top of each other
with knees slightly bent. Place your hands behind your head,
then been by moving your elbow up as you would perform a
normal crunch except this time the main emphasis is on your
obliques. Crunch as high as you can hold and concentrate for
a second and then slow back down to starting position.
 WEEK ONE

Reverse Crunches
10 reps

Crunches
10 reps

Cross Crunches
10 reps

Mountain Climbers
10 reps alternating

3 SUPERSETS
 WEEK TWO

Toe Touches
12 reps

Scissor Kicks
12 reps each leg

Crunches
12 reps

Oblique Crunches
12 reps

Reverse Crunches
12 reps

3 SUPERSETS
 WEEK THREE

Crunches
15 reps

Russian Twist
15 reps alternating sides

Reverse Crunches
15 reps

Hundreds
15 reps

Bicycle Crunches
15 reps

3 SUPERSETS
 WEEK FOUR

Crunches
20 reps

Scissor Kicks
20 reps each leg

Cross Crunches
20 reps

Toe Touches
20 reps

Russian Twist
20 reps alternating

3 SUPERSETS
 WEEK FIVE

Crunches
25 reps

Mountain Climbers
25 reps alternating

Scissor Kicks
25 reps

Cross Crunches
25 reps alternating

Toe Touches
25 reps alternating

3 SUPERSETS
 WEEK SIX
Crunches
30 reps

Russian Twist
30 reps alternating

Cross Crunches
30 reps

Scissor Kicks
30 reps alternating

Toe Touches
30 reps alternating

Reverse Crunches
30 reps alternating

3 SUPERSETS
 THANK YOU!

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