ABS workout

Home abs workouts with supersets

Do this six superset workout just once a week to get flat, firm and well-defined abdominal muscles.

Doing hundreds of sit-ups a day won’t help you build tight, contoured abdominal muscles and anyone who doesn’t know it is wasting their precious workout time. You will train phenomenally strong hip flexors, but not tight elastic abdominals.

Nonetheless, repetitive workouts in your torso (core) is a fantastic way to shock stubborn abdominal muscles and that’s exactly what our six-exercise home abs workout is all about.

The first superset works on the upper abdomen and then the lateral muscles. The second superset works on the lower abdomen and then the lateral ones again, but the last one primarily targets the lateral abdominal muscles. Do this work out once a week for a month and you will see your abdominals become firm and contoured.

Tip: For better progression and to promote tighter abs, many athletes use Clenbuterol within their workouts to ensure better progression and the more effective use of their diet consumptions and sleeping times. This non-steroidal substance works wonders for promoting a well-defined and strong abdomen!


How is the workout at home structured?

The entire training consists of six exercises, divided into three supersets. This means that you are doing two exercises, one after the other, with little or no rest in between. That is, you complete all repetitions of movement 1-A, then do exercise 1-B without stopping, resting only after all repetitions of 1-B. First, superset 1-A and 1-B is done 3 times, then 3 times 2-A and 2-B and the same with 3-A and 3-B.

For faster results, tense all the muscles in your torso (core) before starting each set. Activating these targeted muscle groups will result in better exercise technique and more abdominal muscles.

Tip: Supersets can be very effective but also very hard for most users! This is due to the strength and stamina that is needed within these workouts. Many athletes fail at these, not due to the fact they cannot finish, but more due to them being over trained and end up performing the exercises incorrectly. This negatively impact the training and results achieved. This is why many athletes use Anavar or Dianabol within their workouts, as with the use of these, they allow for the muscle’s stamina and endurance to be increased while promoting extra strength and power that is needed to complete these workouts effectively and with the correct technique!


1-A Sit-ups with dumbbells using both arms

3 sets of 15 reps. Rest – 0 seconds.

Aimed at the muscles of the upper abdomen.

Lie flat on your back, bend your knees and hold the dumbbell over your chest with outstretched arms. Raise your upper body as high as you can. Pause at the top of the movement, tighten your abdominal muscles further, and then return to the starting position.

1-B Russian twist (sit-ups) with dumbbell

3 sets of 15 reps. Rest – 2 minutes.

Targets the lateral abdominal muscles

Sitting on the floor, bend your knees and slightly raise both feet, hold the dumbbell in front of you with both hands. Keep your feet hanging (don’t touch the floor). Turn to one side. After a short stop, do the same on the other side. This counts as one repetition.

2-A Raises if straight legs from a prone lying position

3 times 15 repetitions. Rest – 0 seconds.

Aimed at the bottom of the abdomen.

Lie flat on your back with your legs straight. Tighten the abdominal muscles and keeping your legs straight, lift them as high as you can, and then slowly lower them to their original position. To make the exercise harder, don’t let your feet touch the floor between reps.

2-B Turns of straight legs to the sides

3 sets of 15 reps. Rest – 2 minutes.

Training the lateral abdominal muscles.

From the position of the legs up, slowly lower them to one side (keep the legs together and straight), then return to the starting position and repeat the same thing on the other side. This counts as 1 repetition. Try to do the exercise slowly, without jerking. Do not bend your legs.

3-A Russian twist (sit-ups) standing up

3 sets of 15 reps. Rest – 0 seconds.

Here, the lateral abdominal muscles are being worked out.

Stand straight with feet shoulder-width apart. Hold the dumbbell with two straight arms in front of you. Perform body turns left and right (alternately). Keep your hands parallel to the floor.

3-BSide bends with dumbbell

3 sets of 15 reps in each direction. Rest 2 minutes.

The goal is the same as in the previous exercise.

Take a standing position with feet shoulder-width apart. Take a dumbbell in one hand. Bend to the side with a dumbbell and then to the opposite. Try to move only sideways, not back and forth. After 15 bends – change hands, without a pause for rest.

A very hard workout that is effective for home use.


A few words about the diet

To build chiseled abs, most of us will need to cut calories. However, in order to do this, you need to start tracking both the total calorific value of the food and the essential nutrients (carbohydrates, fats and proteins). It is important to make sure that you are consuming enough protein to stimulate a post-workout recovery, but at the same time, do not eat too much or you will accumulate body fat.

Generally, you should start by cutting back on sugar, simple carbohydrates (such as bread and pasta), fried foods and alcohol, and replace them with more vegetables, low-fat, high-protein foods, foods rich in polyunsaturated fats (such as fish, avocados, and nuts ), as well as whole grains and beans.

Plan your diet based on you consumption of protein. Not just chicken breasts, low-fat milk, but also protein shakes to fill gaps in the diet. Our body burns more calories when digesting protein than when digesting other nutriments. And, naturally, protein energizes muscles, speeds up metabolism and promotes more efficient fat burning.

You can find all of the substances mentioned and also many more which can benefit the user while doing ab workouts at home within our online catalog. Read more regarding the many great benefits of each substance and select the correct one for you and your workouts!

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