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ABDOMINALS |
7
SPECIALISED ROUTINES
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MORE WORKOUTS TO TRY:
#7) This
workout is built to be paired with #8 and #9 for a
three-times per week ab thrash. Each is quick and can be
tacked onto the beginning or end of another body part
routine.
#8) This
routine can also be used in conjunction with a full ab
routine, if your lower abs are weak or lagging. For
instance, do your regular ab workout on Monday, then come
back later in the week with this.
#9) These
moves, or any ab exercise that involves a twisting motion,
will work your obliques, which are along each side of your
“six-pack” muscles.
#10) If you
want a flat midsection, stick to body weight exercises. If
you want a contoured middle, complete with plateaus and deep
ridges like you see on bodybuilders, try this
resistance-based routine that kicks up your strength levels
in the process.
#11) Bored
with your routine? A circuit can be a great way to break out
of a training rut.
#12) If
you’re in fat-burning mode, try this high-rep workout.
#13) If the
gym’s closing in five minutes, here’s your chance to fit abs
in before the doors are locked.
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#7
UPPER AB
EMPHASIS |
|
EXERCISE |
SETS
|
REPS
|
|
V-Up
|
3
|
12-15 |
|
Decline Crunch |
3 |
12-15 |
|
Swiss-Ball
Crunch |
3 |
12-15 |
|
#8
LOWER AB
EMPHASIS |
|
EXERCISE |
SETS
|
REPS
|
|
Reverse Crunch on
Incline Board*
|
3
|
12-15 |
|
Hanging Leg Raise** |
3 |
12-15 |
|
Hip
Thrust |
3 |
12-15 |
|
* Lie on an incline board so your
head is above your feet, hold on to
the bench with both hands and
perform reverse crunches.
** You can also use a vertical
bench.
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#9
OBLIQUE
EMPHASIS |
|
EXERCISE |
SETS
|
REPS
|
|
Hanging Knee Raise
To Side
|
3 |
12-15 |
|
Crossover Crunch |
3 |
12-15 |
|
Side
Jackknife |
3 |
12* |
|
* Per side.
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#10
POWER & STRENGTH |
|
EXERCISE |
SETS
|
REPS
|
|
Rope Cable Crunch
|
3 |
12-15 |
Weighted Decline
Crunch* |
3 |
10-12 |
|
Swiss-Ball Roll Out |
3 |
15-20 |
Standing Oblique
Cable Crunch |
2 |
12-15 |
|
* Hold a weight plate to your
chest while repping.
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#11
4-MOVE CIRCUIT |
|
EXERCISE |
SETS
|
REPS
|
|
Incline-Bench Leg Raise*
|
4 |
15 |
|
Crunch |
4 |
15 |
|
Decline
Twisting Crunch** |
4 |
15 |
|
Reverse Crunch |
4 |
15 |
|
|
|
#12
HIGH DEFINITION |
|
EXERCISE |
SETS
|
REPS
|
|
Hanging Leg Raise
(compound set with)
Hanging Knee Raise
|
3
3 |
12-15
12-15 |
Twisting
Straight-Leg Crunch
(compound set with)
Hip Thrust |
3
3 |
20-30
20-30 |
|
#13
5-MINUTE |
|
EXERCISE |
SETS
|
REPS
|
|
Tri-Set: |
|
|
|
Seated Knee-Up |
3 |
20 |
|
Arms-Overhead Crunch* |
3 |
20 |
|
Cycling with Ball |
3 |
15** |
|
Move from exercise to exercise
with no rest in between; rest 30
seconds between tri-sets. * This is
a crunch with your arms straight up
(upper arms alongside your head). **
Per side.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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