Killer Abs Workout
By Erick Alvarez for Rocket Magazine

If you've been doing your crunches and not seeing the results you want, its probably time that you add exercises that are not just going to flatten your abs but also build them: weight bearing exercises. The best way to develop your abdominals is a combination of both weight bearing and non-weight bearing exercises. This is because the weight bearing exercises will build the muscles as well as sculpt them into the "ridges" that form a six-pack. The non-weight bearing will sculpt and tighten your abs.

Technically you can exercise your abdominals every day, this however is not necessary. The same goes for quantity, I've read of people who will do 1000 crunches a day; again something totally unnecessary if you put some thought and strategy into your ab workouts.

By thought, I mean mostly isolation: focus on using mostly your abdominals without letting the rest of your torso compensate to perform ab exercises. You also want to include a variety of exercises that will work the entire abdominal wall from the lower chest to the pubic area.

As far as strategy, alternate between weight and non-weight bearing routines, with a total of three ab workouts per week. Weight bearing exercises are a lot tougher than regular crunches, so start with as many as you can and work your way up to three sets of 20 repetitions for each exercise. In addition, move your ab exercises to the beginning of your workouts as this will guarantee you'll get the workout in as opposed to skipping the ab workout because you're tired and hungry at the end of your workout.

Weight bearing exercises

Incline Board Knee Raises

Starting Position - Lie on an incline board with your head on the raised end. Grasp the top of the board (or handles) and extend your legs forward. Press your lower back against the board and pull your abs tightly inward.

Movement - Pulling with your lower abs raise your knees towards your chest, slightly rolling your hips up as your knees get closer to your chest. Pause and slowly extend the legs back to the starting position.

Tips

• During the lowering phase of the exercise don't just drop your legs, apply resistance with your abs so that you lower them in a smooth and controlled manner.
• Don't swing the legs up and down.

Bench Hip Raises

Starting Position - Lie on a flat bench with your legs extended straight up so that they are perpendicular to the floor. Position your arms on the sides of your head and grasp the edge of the bench. Keep your head and shoulders relaxed and pull your abs tightly inward.

Movement - Using the lower abs raise your hips off the bench (think of pushing your feet towards the ceiling). Pause at the top and slowly lower to the starting position.

Tips

• Keep the legs perpendicular to the floor throughout the entire set and avoid rocking them back and forth.

Cable Crunches

Starting Position - Attach a set of ropes to an overhead pulley. With the arms bent, hold the ropes to the sides of your head and kneel on the floor in front of the pulley.

Movement - Pulling with the upper Abs, bend forward so that your elbows move in the direction of your knees. Pause at the bottom, squeeze your Abs and slowly raise your torso to the starting position.

Tips

• During the return phase of the exercise apply resistance with your AB's so that you raise it in a smooth and controlled movement.

Standing Side Bends

Starting Position - Hold a dumbbell in each hand and stand upright with your feet shoulder-width apart and the knees relaxed. Let your arms hang to the sides of your body with your palms facing in.

Movement - Bend at your waist and lean your torso to the side stretching your obliges. Allow the weight to hang straight down so that your arm is perpendicular to the floor. Pause and pull with your obliges to slowly straighten your body into an upright position. Complete your set and repeat with the other side.

Tips

• Focus on feeling your obliges raise and lower the weights.
• You can do this exercise with or without weights. Using heavy weights has the potential to increase muscle mass around your waist which in turn will increase waist size, so unless this is desired effect use light or no weights at all for more of a toning effect.

Think Strong.

Note: If you have an injury or any health problems, consult with your physician before starting an exercise program or performing any of the exercises in this article.

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