ABS WORKOUTS

It is absolutely true that Abs are earned in the kitchen, but if you want to build good six pack abs with size then you need to do some abs workouts,

In my opinion you should stick to a healthy diet, counting your calories, resistance abs workouts with combined trainings, and right amount of cardio, and offcourse you should choose the right abs workouts.

For best and faster abs results and if you have a flexible time, it is better to do cardio first thing in the morning with empty stomach and then abs workouts in the afternoon, but you can have results also if you are doing the beginning or at the end of your exercises, morning or evening, as long as your diet and cardio is ok, and you are working out your abs atleast three times a week, or everyday for advanced athletes.

Abdominal muscles has three main visible muscles group you should have some idea to know where it is located.

A- The rectus abdominis

Long flat muscle extends vertically from pubis to sixth and seventh ribs, it is divided to upper rectus abdominal and lower rectus abdominal, it helps to felex the spinal column, and moves during side bends.

B- The external obliques

This muscles located on each side of rectus abdominis, it runs downward and inward from the lower ribs to the pelvis forming V shape, allow to flexion of the spine, torso rotation, and sideways bending.

C- Serratus anterior

It is located on the surface of the first to eight ribs at the side of the chest.

Everybody wants to have a great developed, flat, tight ab muscles, and they are looking for the best secret exercise that will give them the best abs, actually there are several abs workouts that you should do to have the great look of middle body.

I will explain you these workouts that includes with back bending, and some of them without back bending for those who have sensitive back, but offcourse if you want to have the best, you have to include everything in your workouts with no execuses.

1- Plank

Get into the push position on the floor, your feet hips width apart and supported on your toes, and your arms supported on the floor on your forearms, it is bent directly on your shoulder, and your face looking forward.

You should keep all your body straight as long as possible and feel the stretch on your abs, at least 60 second and up.

Another variation: You can raise and arm or leg to increase difficulty.

2- Landmine 180’s

Secure the barbell in a corner of a wall and load with a weight, then grap with your both hands from the top of the barbell, palms face each other and raise the barbell up at your shoulder level arms extended in front of you, legs wide stance, this will be your starting position.

Swing the barbell all the way down to one of your sides by rotating your trunk and hips, and your arms extended throughout the movement, then perform the same movement to the other side, and continue alternating the recommended reps.

3- Russian twist

Lie down on an exercise mat on your back with a bent on your knees, and have a partner to hold your feet or place under something so it will not move, raise your upper body up to create V shape your upper legs, and hold a small plate with both hands and arms extended in front of you parallel with your upper legs, this is your starting position.

As your breath out twist your upper body from your torso to one side until your arms parallel to the floor, hold a second and feel the contraction, then go back to starting position, then perform the same movement to the other side.

4- Plate twist

Lie down on an exercise mat on your back with your legs extended, and hold a plate with both hands and bring in front of you close to your abs, then bring your both ankles close to each other and raise up with a slight bend on your knees, and raise your upper body up on your knee level so you can balance with your lower body, support will be your butt, this is your starting position.

Now as you breath out move slowly the plate to the right side until you touch the floor, then go back to starting position and move to the other side and repeat.

5- Cross body crunch

Lie down on an exercise mat on your back with your hands loose behind your head, and your legs bent on your knees about 60 degree, feet flat on the floor, this is your starting position.

Curl your body up to the side and bring your right elbow and shoulder towards to your left knee across your body (Note: don’t push your head with your hands, your will hurt your neck) , and bring your left knee inward at the same time and touch your elbow and knee together with feeling the contraction in your ab muscles and exhale, then go back to starting position inhale and start with left elbow and right knee and repeat.

6- Air bike

Lie down on an exercise mat on flat on your back and bring your hand beside your head loose, bring your upper legs up perpendicular to the floor and your lower legs parallel to the floor, this is your starting position.

As a cycling motion push your left leg forward and bring your right leg inward touching your left elbow by curling your body up to the side at the same time as you exhale, then go back to starting position and breath in, then perform the same movement with your left leg touching your right elbow and repeat.

7- Alternate heel touchers

Lie on your back on an exercise mat with a bent on your knees, and legs shoulder width apart, feet flat on the floor, and arms extended on your sides, this is your starting position.

Crunch as you exhale one of your sides on your torso forward and touch your heel, and feel the contraction on your external obliques and hold a second, then go back to starting position, now perform the same movement to the other side and touch your other heel, in this way you will complete one rep, then repeat the recommended reps.

8- Tuck crunch

Lie down on your back on the exercise mat, your arms crossed over your chest, bring your legs close to each other and raise up until your thighs perpendicular to the floor with a slight bent on your knees, this is your starting position.

Keep your lower body pressed on the floor, as you exhale lift your torso up ans slowly lower down and go back to starting position.

Note: You can perform this exercise with holding weight or plate on your chest with your hands.

9- Toe touchers

Lie Down on your back on an exercise mat, and your hand on your side palms down, bring your legs close to each other and touch them, then raise your legs up until they are almost perpendicular to the floor with a slight bent on your knees, and your feet parallel to the floor, fully extend your arms up, your fingers pointing to your toes, this is your starting position.

Lift your torso up as you exhale and touch your toes with your hands without moving your lower back, then as you inhale slowly lower your torso ad go back to starting position.

10- Oblique crunches

Lie down on your back on an exercise mat in front of a flat bench, and rest your lower legs on the bench so your thighs will be perpendicular to the floor, and put one hand beside your head and the other on the floor palm facing down, this is your starting position.

If you are putting your right hand beside your head, you should start raise your body and your right shoulder upwards towards your left knees until you touch your right elbow to your left knee as you exhale.

After you touch, you go back to starting position and put your right hand on the floor to your side if you started with your right hand, then put your left hand beside your head and perform the same movement, and you will complete one rep, then repeat the recommended repetitions.

11- Decline oblique crunch

Lay down on a decline bench and secure your legs at the end, then raise your body up around 35 degree, and put your right hand beside your head and your left hand on your thigh, this is your starting position.

Start the movement with raising your body up and turning your torso to the left and continue crunching untl you touch your right elbow to your left knee and you exhale, after you feel the contraction, keep your abs tight then return your body back to starting position and inhale, repeat one side the recommended repetition and then start with the other side.

Another variation: You can perform this exercise by alternating side to side on each repetition.

12- Oblique crunches on the floor

Lie down on an exercise mat on your left side, and your legs on top of each other, and a slight bent in on your knees, and put your righ hand beside your head, this is your starting position.

Start the movement as you exhale by crunching your right hand up as high as possible and emphasis the contraction on your obliques and hold a second, the slowly go back to starting position as you inhale.

Complete the recommended repetition on your left side, then start crunching on your right side.

Note: On slow speed you put more resistance on your obliques, because you can not use weights.

13- Cable seated crunch

Seat on a flat bench your back facing a high pulley cable, attach a cable rope to high pulley and grasp with both hand palms facing each other and place your both hands over your shoulders from behind, this is your starting position.

As you breathe out crunch down by flexing your waist so your elbows travel towards your hips, without moving your hips, then go back to starting position as you inhale and repeat.

14- Ab crunch machine

Select the weight and seat on the machine, place your feet under the pad, then hold the handles with your hand and place your triceps on the pad (Note: some machines will not provide triceps pad), so your arms will form 90 degree, this is your starting position.

Using your abs muscles start crunching by moving your upper torso as you breath out, and keep your legs and feet relaxed, then go back to starting position and repeat.

15- Cable crunch

Kneel in front of a high pulley cable, attach a cable rope, lean your upper body forward from the waist and hold the cable rope with both hands palms facing each other, and bring the rope down until you hands close to your face, then flex your hips and allow the weight hyperextend the lower back, this is your starting position.

Keep your hips stationary, and flex your waist and crunch using your abs muscles until your elbows travel towards your thighs as you exhale, then keeping the tension on your abs slowly go back to starting position as you inhale.

Another variation: You can perform this exercise with one handle only concentrating on the sides.

16- Ab roller

Kneel on the floor on an exercise mat, and hold an ab roller with both hands front the handles and place it arms extended in front of you on the floor (knee push up position).

Now roll the ab roller by stretching your body to straight position, and go down as far as you can without touching the floor as you breath in, take a second pause, keep your abs tight and go back to starting position.

Caution: This exercise is not recommended if you have lower back problems

17- Barbell ab rollout on knees

Kneel on the floor on an exercise mat, and hold a barbell shoulder width with 5 to 10 pounds on each side, place the barbell amrs extended in front of you on the floor (knee push up position), this is your starting position.

Now roll the barbell by stretching your body to straight position, and go down as far as you can without touching the floor as you breath in, take a second pause, keep your abs tight and go back to starting position.

Caution: This exercise is not recommended if you have lower back problems.

18- Barbell ab rollout

Get into a push up position, but instead of putting your hands on the floor, Grap a barbell loaded 5 to 10 pounds on the sides shoulder width, this is your starting position.

As you exhale and With a slight arch on your back, lift your hips and roll the barbell towards your feet, while performing this exercise, your glutes will come up, and your arms should stay perpendicular throughout the movement with your abs tight. Note: If your arms bend, you will workout your shoulder and back.

After you feel the contraction on your abs, pause a second, then go back to starting position.

Caution: This exercise is not recommended if you have lower back problems.

19- Ball pull in

You need to use exercise ball on the floor for this abs workout, get into a pushup position with your arms extended on the floor shoulder width, and place your lower legs on the ball, your full body and legs should be straight, this is your starting position.

As you exhale and keeping your back and upper body stationary, bring your knees towards your chest by rolling the ball with your ankles, and squeeze your abs, and hold the contraction for a second, the go back to starting position as you inhale.

20- Decline reverse crunch

Lie down on a decline bench on your back and hold the top of the bench with both hands not to let your body slip, briing your legs close to each other and extend parallel to the floor and hold them using your abs with a slight bend on your knees, this is your starting position.

As your exhale raise your legs towards your torso, and rasie your hips and pelvis off the bench, until you reach your knees close to your chest, and you feel the contraction in your abs, then go back to starting position.

21- Flat bench leg pull in

Lie down on a straight bench on your back with your legs off the bench, hold the sides of the bench with your hands for support, and extend your legs close to each other parallel to floor holding with your abs, this is your starting position.

As your exhale bend your knees and raise your legs towards your torso, and raise your hips and pelvis off the bench, until you reach your knees close to your chest, and you feel the contraction in your abs, then go back to starting position.

22- Bent knee hip raise

Lie down on an exercise mat on your back, your hands extended on your sides palms facing down, ankles close to each other and a bent in your knees around 75 degree, and lift your feet a little of the ground, this is your starting position.

Keeping the same angle in your knees, as you exhale bring your legs towards you using your lower abs, by raising your hips and pelvis off the ground, until your reach your legs over your chest, and feel the contraction in your abs and squeeze then go back to starting position.

23- Reverse crunch

Lie down on an exercise mat on your back, your hands on your extended on your sides palms facing down, bring your legs together and raise your legs up so your thighs will be perpendicular to the floor and your lower legs parallel to the floor, this is your starting position.

As your inhale move your legs towards your torso, raise your hips and pelvis off the ground, until your knees touch your chest, hold the contraction for a second and squeeze your abs then go back to starting position.

24- Jacknife sit-up

Lie down on an exercise mat on your back wih your hands extended behind your head and your legs extended in front, this is your starting position.

Raise your legs and upper body up at the same time with a bend at the waist and arms extended in front of you parallel to your legs, and the upper torso should be of the ground, you should exhale while performing this movement, then as you inhale go back to starting position.

25- Butt-ups

Get into a pushup position with your elbows on the ground resting on your forearms, your upper arm should form 90 degree with your forearms, a slight arch on your back, this is your starting position.

As you exhale raise your glute up towards the ceiling with squeezing in your abs, Your body will look like an open high bridge, then as you breath in go back to starting position slowly.

26- Flat bench lying leg raise

Lie down on a straight bench on your back with your legs off the bench, hold the sides of the bench with your hands for support, and extend your legs close to each other parallel to floor holding with your abs, this is your starting position.

As you exhale and keeping your legs straight and knees locked, start raising your legs up until you make 90 degree with your upper body and hold the contraction a second, then go back to starting position as you inhale.

27- Hanging leg raise

Hang with both hand from a chin up bar with wide or medium grip, arms extended at arms length and legs straight down with the pelvis little backwards, this is your starting position.

Cross your feet on each other and as you exhale raise your legs bended on knees until you upper leg makes 90 degree with your torso, hols the contraction a second then go back to starting position as you inhale.

28- Knee raise on parallel bars

Go to vertical leg raise bench and position your forearms on the pads and hold the handles, your upper should make 90 degree with your forearms, press your lower back against the back pad with your torso straight, and your legs straight down close to each other, this si your starting position.

As you exhale and keeping your legs straight with slight bend on knees raise them up with bending from the waist until you make with your upper body 90 degree, hold the contraction a second then go back to starting position as you inhale.

Note: do not swing your legs as you go up and down.

29- Hanging pike

Hang with both hand from a chin up bar with wide or medium grip, arms extended at arms length and legs straight down with a slight bent on the knees, this is your starting position.

Raise your legs up by flexing your hips as high as possible until you touch the bar above you then go back to starting position, Note: keep your knees slightly bent during the movement, and don’y swing, go up and down under control.

30- Seated barbell twist

Seat on the end of the bench, legs shoulder width apart, and place a barbell on top of your thighs, then grap the barbell wider than shoulder and raise it above your head then lower it down behind your head just below your neck, and keep your beck straight, this is your starting position.

Start to twist your upper body from the waist slowly and controlled motion left and right as much as possible and feel your oblique muscles contraction, Note: do not move too far, it will cause injury.

Another variation: You can perform this exercise standing up.

31- Sit ups

Lie down on your back on an exercise mat and secure your feet, with a bent at the knees, then place your hands behind your head or on the side loose, and your back on the floor, this is your starting position.

Raise your upper body up by flexing your spine and hips towards your knees until your torso is perpendicular to the floor, and feel the contraction in your abs, then go back to starting position and repeat.

32- Decine crunch

Lie all the way back on a decline bench and secure your legs, and put your hands on the side of your head, this is your starting position.

Raise your shoulders and upper back about 4 inches, and lower back should remain on the bench, feel the contraction on your abdominals and hold a second, then go back to starting position slowly,

Focus on the movement slowly and with control, don’t do fast movement and use momentum to cheat.

33- Seated leg tucks

Seat across a flat bench, your legs extended in fornt slightly lower than parallel to floor, and your upper body leaning backwards around 45 degree angle, and hold the side of the bench with your both hands, this is your starting position.

As you exhale start moving your knees and your upper body toward to each other, until your knees is close to your chest, then go back to starting position as you inhale.

Another variation: You can perform this exercise on the floor on na exercise mat.

34- Hanging oblique knee raise

Hang with both hands on a chin up bar, legs both close to each other and body straight, this is your starting position.

Start the movement with bending the hips and the knees and raising up to one side to make the contraction on the oblique muscles without swinging, the go back to starting position, and start to other side.

35- Dumbbell side bend

Stand straight with legs shoulder width apart, hold a dumbbell in left had palm facing you, and the other hand hold your waist, and head up looking forward, this is your starting position.

Keeping your body straight start moving by bending to left side from the waist as far as possible as you breath in, then hold a second and go back to starting position, after you finish your repetition one side then hold the dumbbell with your right hand and perform the same movement.

36- Standing cable lift

Attach a standard handle to low pulley cable, and stand straight legs shoulder width apart with facing your left side to the pulley, hold the handle with both hands with a slight twist to upper body and keeping your lower body stationary with arms extended, and step away from the pulley arm length away so there is a tension on the cable, this is your starting position.

Start the movement by twisting your body and moving the cable semi circular motion from lower left to upper right side, until your arms extended over your head with keeping your arms extended during the movement, and your back straight and arm close to the body, then retract your arm then your body to starting position with control manner, and repeat until failure.

After you finish one side, turn your right side to the pulley cable and perform the same repetition again.

37- One arm high pulley cable side bends

Attach a standard handle to high pulley cable, and stand straight legs hips apart with facing your left side to the pulley, hold the handle with underhand grip palm facing to you, and pu your other hand on your waist, this is your starting position.

Using your oblique muscles pull the cable down doing side crunch, once you reach your maximum contraction, slowly go back to starting position without going completely to resting position, you should keep the muscle in a constant tension until -you finish your repetition to one side, then turn to your other side and perform the same movement again.

38- Standing rope crunch

Set the appropriate weight and Attach a rope to a high pulley cable, and face your back to the pulley, hold the rope with both hands on your shoulder, and your hands resting on your upper chest, this is your starting position.

Crunch the weight down as far as you can by flexing your spine and squeeze your abs, hold the contraction for a second then go back to starting position.

39- Stomach vacuum

Stand Straight at shoulder width and on your side relaxed, this is your starting position.

Breathe in as much as possible and breath out as much as possible, and during breathing precess pull your stomach in as much as possible and imagine that you touch your back bone and hold it.

Hold the contraction from 20 to 30 second and breath normally, then inhale and bring your stomack back out, and the longer you can hold the better.

40- Side bridge

Lie down on your side on a floor mat by resting your forearms on the floor perpendicular to your body and legs extended and resting on the floor from the feet to your hips, this is your starting position.

Raise your hips and thighs off the ground until your body is aligned, and hold the position atleast 4 to 6 second, then go back to starting position and repeat.

41- Scissor kick

Lie down on your back on an exercise mat with your back pressed on the ground and arms extended on your sides palms facing down, with a slight bent on the knees, lift your legs off the ground about 7 inhches, this is your starting position.

Start the movement by raising one of your legs up and the other down with a distance of 3 to 4 inches, and alternate the movement continuesly by keeping your abs tight, until you finish the desired repetition.

You can perform this exercise with weight on your ankles for advanced training.

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