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Perform three days a week with one day of rest between workouts (i.e., Monday, Wednesday, Friday).
For optimal results, each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps, your goal is to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.
You're on the wrong track if you're doing hundreds of crunch variations on the floor after your workout. Working your abdominals in high-rep isolation movements will improve your core strength, just as doing light cable chest flys will improve your bench press.
The most important role of the core for a weightlifter is to provide stability between the upper and lower body during heavy lifting. No matter how strong your hamstrings are, a weak lower back will limit your deadlift. If your abdominals are unable to create stability in a stretched position during a squat, your lower back and hips will be subjected to undue strain while attempting to stabilize your pelvis during the movement.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.