Click Here For Better Abdominals
The following is a balanced, highly effective workout that will have you on the road to better abdominals. This routine will build your #1 vanity muscle and - combined with proper nutrition - have you looking good naked in no time!
** Perform the following moves in order, stick to the reps and rest periods. After you complete all the exercises, rest 2 - minutes and repeat for 2 to 4 sets.
A1. Reverse Crunch -- 15 to 20 reps | 15s rest
Lie on your back and extend your arms out to the sides for balance. With your feet flat on the floor and knees bent at 90˚, raise your knees to your chest until your tailbone is off the floor. Lower the feet and knees back down in a controlled manner.
A2. Russian Twists -- 30 to 40 total reps | 15s rest
Grab a medicine ball, weight or just have your arms outstretched in front of your chest. Sit on the floor with hips and knees bent at 90˚. While keeping your chest up and back flat twist your torso from the right then to the left, repeat for prescribed number of repetitions!
A3. Toe - Touch Crunches -- 15 reps | 15s rest
Lie on your back with your legs straight towards the ceiling. Suck in your bellybutton towards your spine to keep your lower back flat. Crunch your head and shoulders off the floor, extend your arms straight and reach towards your toes.
A4. In & Outs -- 12 to 15 reps | 15s rest
Start out by lying flat on the floor, arms flat at your sides and feet 6-inches off the floor. As you sit up, bring your low back off the floor and draw your knees in towards your chest. Balance on your butt at the top of the movement and repeat for reps.
A5. Side Plank Hip Raise -- 12 reps ea. side | 15s rest
Start in a side plank position, lower your hip until it reaches the floor and simply raise your hip back up to the starting position. Repeat for reps.
A6. McGill Sit Ups -- 12 to 15 reps ea. side | 15s rest
Lie on your back on the floor. Bend one leg and leave the other one to stay straight and flat. Reach your arms out straight to the ceiling, while slowly raising your chest, shoulders and head as one unit off the floor. The range of motion is short, you don't have to come too far off the floor. Complete reps then switch legs.