Ab Workouts

Table of Contents:

1. Introduction – The truth about achieving great abs!
2. Abs for beginners – Keep it simple
3. Abs over easy – Not too little and not too much
4. Shaping your abs – Now we are taking shape
5. Hardcore abs – It is time to get extreme!

Introduction – The truth about achieving great abs!

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In the process of searching online fitness options you will find MANY “solutions” to better abs. 99% of these solutions have one thing in common, they will never work (not alone anyway). Get ready I am about to take all of the lies out of “how to get flat abs”.

When it comes to “flat abs”, “great abs”, “perfect abs” and so on people are being promised a specific result. This result depends on 2 factors. The first factor is building and sculpting your abdomen muscles. The second factor is loosing any belly fat that would otherwise hide your new abs. Without the second factor the first will seem like it is not happening. NO ab workout will result in the second factor. Yes I said NO and this means NEVER. Area specific exercises build and shape muscles of that area. These exercises do not burn fat. In addition there is no real way to burn fat in one specific area. Weight loss is a whole body goal.

The ab exercises that you will find below are GREAT tools for shaping your midsections muscles. If you want to be able to see these results then you want to make sure to be burning fat at the same time. This can only be achieved with proper diet (when I say diet i don’t mean boring) and a cardio workout regimen. You can find more information on this under “Weight Loss” and “Healthy Recipes”.

Abs for beginners – Keep it simple

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equipment: none (maybe a regular chair)

time duration: 4 minutes

frequency: daily

This exercise will be comprised of cruches and knee raises:

A crunch is done by first laying on your back. Next you make sure that your knees are pointed towards the ceiling with your feet flat on the ground. Then put both hands on the back of your head. Place one palm of your hand flat against the back of your head and the second palm of your hand flat against the first back of the hand. From this position push your head towards your knee while keeping your lower back flat against the ground. When your head reaches half way to your knees you can return to the laying down position. This is 1 crunch.

A knee raise is done from the standing position. You can do this alone but many people need something to hold onto. If you question your balance a regular chair will do. Start by standing with your feet a shoulder width apart. Then place your hands outward to establish balance. If you are using a chair place it on one side of you with back facing your side close enough you can hold it with one hand. With one leg firm on the ground lift the opposite knee to your chest. This is a knee raise on one side.

Workout:

1. Do 12 – 15 crunches
2. Rest for 30 seconds
3. Do another 12 – 15 crunches
4. Rest for 60 seconds (and position your chair if you are using one)
5. Do 12 – 15 leg raises on one side
6. rest for 30 seconds
7. Do 12 -15 leg raises on the opposite side.

This work out can be done everyday for one week. On the second week this work out should be repeated 2 times. Again on the 3rd week increase it to 3 times in a row. At this point you will be in the habit of spending 12 minutes a day on your ab work out. You will then be ready to step it up to the next workout.

Abs over easy – Not too little and not too much

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equipment: exercise ball

time duration: 8 minutes

frequency: daily

This exercise will be comprised of long-arm crunch, reverse crunches and ball crunches:

A long-arm crunch is done by first lying flat on the floor with your knees elevated towards the ceiling. Then extend the arms straight out behind the head.  Contract the abs and lift the shoulder blades slightly off of the floor.  If you need more neck support, simply place one hand behind the head while keeping the other arm extended.

To do a reverse crunch lie on your back with knees bent in to the chest and your ankles crossed. Make sure your arms are extended by your side with your palms flat on the floor for stability. Contract the abs to lift the hips a few inches off of the floor.

Finally a ball crunch is done by lying with small of your back on the ball with hands behind the head. You also want to make sure your feet are planted flat on the ground. Contract the abs and lift the shoulders off the ball, crunching them toward the hips without rolling on the ball.  Lower and repeat for 2 sets of 16 reps.

Workout:

1. Do 12 – 15 long arm crunches
2. Rest for 30 seconds
3. Do 12 – 15 reverse crunches
4. Rest for 60 seconds
5. Do 12 – 15 ball crunches
6. Rest for 30 seconds
7. Do another 12 – 15 long arm crunches
8. Rest for 60 seconds
9. Do another 12 – 15 reverse crunches
10. Rest for 30 seconds
11. Do another 12 – 15 ball crunches

This work out can be done everyday for one week. On the second week this work out should be repeated 2 times. Again on the 3rd week increase it to 3 times in a row. At this point you will be in the habit of spending 24 minutes a day on your ab work out. You will then be ready to step it up to the next workout.

Shaping your abs – Now we are taking shape

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equipment: 4 – 5 lbs medicine ball, weight machine with pull down rope

time duration: 15 minutes

frequency: every other day

This exercise will be comprised of push ups, medicine ball lift, praying abs and toe touchers:

This may surprise some of you but push ups help tighten the entire core. When doing push ups as an ab workout be sure to clench your ab muscles while doing the exercise.

To do a medicine ball lift place the ball between your ankles, make sure you are using a 4-5 lb. ball to avoid injury. Now, laying flat on your back lift your legs 10 inches off the ground and squeeze your abs.

For the praying abs you will need a weight machine with a pull down rope. Get on your knees and grab the rope cable and pull down till you put your head in your crotch.

Last for the toe touchers you will lay flat on your back and lift your left leg upward toward the ceiling, then try to touch your right hand to your toes on the left foot.. Make sure to work slowly on this one.

Workout:

1. Do 12 – 15 push ups
2. Rest for 30 seconds
3. Do 12 – 15 more pushups
4. Rest for 60 seconds
5. Do 12 – 15 medicine ball lifts
6. Rest for 30 seconds
7. Do another 12 – 15 medicine ball lifts
8. Rest for 60 seconds
9. Do 12 – 15 toe touchers
10. Rest for 30 seconds
11. Do another 12 – 15 toe touchers
12. rest for 2 minutes
13. Do 12 – 15 praying abs
14. Rest for 60 seconds
15. Do a second set of 12 – 15 praying abs
16. Rest for 60 seconds
17. Do a third set of praying abs
18. Rest for 5 minutes
19. Repeat the work out

Do this work out every other day for 3 weeks. After the 3 weeks you can either add one of the other daily ab work outs or make this work out a daily routine. All work outs give better results if they are not exactly the same every day. This one is easy to switch the order around each time because of the 4 different movements.

Hardcore abs – It is time to get extreme!

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equipment: 5 – 20 lbs medicine ball (around 10% of your body weight, chin up bar, decline sit up bench

time duration: 30 minutes

frequency: every other day

This exercise will be comprised of hanging leg raises, decline sit ups, bicycle crunches and sit up/medicine ball throws:

For the hanging leg raises you will need a chin up bar set high enough that you can hang with out your feet touching the ground. Hold the chin up bar with your hands above your head and your feet below you. Pull your knees up to your chest. Then lower them, this is one hanging leg raise. As you advance you can start adding a 5 lbs dumb bell held between your feet. Then 10 lbs ect…A decline sit up is a sit up while laying on a bench that allows your head to be lower than your legs. These benches must have supports for your feet to hold onto so that you do not slide off. When doing the sit up put your fists into your chin with elbows pointing out. Pull your face all the way to your knees. When you go back go most of the way to the bench but to not allow your back to rest on the bench. Leave an inch or two between the bench and your back. As you advance you can add a 5 lbs weight held between your fists then a 10 lbs ect…

To do a bicycle crunch, lie on your back, extending one leg, while bringing the opposite knee  toward your chest. With your hands behind your head, touch your opposite elbow to the close knee. Twist your body and touch the other elbow to your other knee.

For the sit up/medicine ball throw you’ll need a partner. You will also need a medicine ball about 10% of your body weight. This can be adjusted. Remember it should not be easy but you should be able to complete the work out.Hold on to a medicine ball and when you do your sit up throw the medicine ball to your partner. Wait for them to throw it back and then go down after you catch the ball.

Workout:

1. Do 6 – 8 hanging leg raises
2. Rest for 30 seconds
3. Do 6 – 8 more hanging leg raises
4. Rest for 30 seconds
5. Do a third 6 – 8 hanging leg raises
6. Rest for 2 minutes
7. Do 12 – 15 decline sit ups
8. Rest for 60 seconds
9. Do another 12 – 15 decline sit ups
10. Rest for 60 seconds
11. Do a third set of 12 – 15 decline sit ups
12. Rest for 2 minutes
13. Do 12 – 15 bicycle crunches
14. Rest for 30 seconds
15. Do a second set of 12- 15 bicycle crunches
16. Rest for 30 seconds
17. Do a final set of 12 – 15 bicycle crunches
18. Rest for 2 minutes
19. Do 12 – 15 sit up/medicine ball throws
20. Rest for 60 seconds
21. Do another 12 – 15 sit up/medicine ball throws
22. Rest for 60 seconds
23. Do a third 12 – 15 sit up/medicine ball throws
24. Do 4 – 6 hanging leg raises
25. Rest for 30 seconds
26. Do 4 – 6 more hanging leg raises
27. Rest for 30 seconds
28. Do a third 4 – 6 hanging leg raises

Do this work out every other day for 3 weeks. After the 3 weeks you can either add “shaping your abs” to the off day making a daily regimen or you can increase reps and add weights. All work outs give better results if they are not exactly the same every day. I strongly recommend mixing all of the work outs from week to week.

 

If you have read this far then one of two things has happened. Either you have developed some really sick abs! Or you kept reading beacuse you are totally ready to start working towards those sick abs today! Either way you are on the right path. With your knew fit, trim and sculpted mid section you will be the center of attention on the dance floor.