| Crazy, ripped, hard abs. That's the key to showing an | | | | straight and then back to the left at 90 degrees. That's |
| awesome body. If you think that all training is about is | | | | one rep. You don't come out of the bottom at all! Fun |
| making sure your chest is big enough to make your | | | | huh? |
| shirt hang out past your stomach then you're missing | | | | Here it is ab routine layout: |
| the boat. Chiseled abs is awesome abs. | | | | Leg raise/hip roll x20 |
| How do you get ripped abs? | | | | Incline sit-ups x20 |
| It's about diet, cardio and hard ab routines. I'll give you | | | | Russian twists x20 or 40 if you count both sides! |
| the low down on how to burn in some washboard abs | | | | No rest between ab exercises, and only 30-60 |
| with this killer ab routine and save the diet ramble for | | | | seconds rest after completing the tri-set. |
| another time. | | | | Third Ab Routine: |
| First of all if your not training abs, start. That would be | | | | And the grand daddy hardest ab routine ever? For |
| beginner ab routine phase one! Three sets of crunches | | | | mortals anyway? Because I remember something |
| for 20 reps a set. If that's not a problem then superset | | | | about homer Simpson and a cannon ball, but I think you |
| each set of crunches with a set of hip roles, followed | | | | need to have access to the applesauce bar for that |
| by a brief 30 second rest to let the burn fizzle a bit. | | | | ab routine to work! |
| For hip roles you lie on the ground pushing down with | | | | Well let's call it the "commando cardio ab annihilation" |
| your hands and raise your pelvis off the floor so the | | | | workout. I have to have a fancy name on it or you |
| tail bone comes right up and squeeze the abs! | | | | wouldn't be interested! It involves a pre-stretch, a |
| Last step in the beginner ab routine is to add in some | | | | contraction and a dynamic stabilization (I just made that |
| bridges or "planks" as some "guru's" of fitness have | | | | up, but you get the idea) exercise. Here are the ab |
| coined them. This is basically a pushup position but you | | | | routine exercises. |
| don't rest on your hands, you rest on your forearms | | | | 1. Smith machine, Swiss ball hip rolls |
| and just hold it for 30-60 seconds. Don't let your lower | | | | 2. Partner resisted Swiss ball crunches |
| back sag! Keep a slightly inverted c posture like your | | | | 3. Swiss ball rollouts |
| trying to pull your hips toward your chin. | | | | 4. Profuse sweating and clutching of the stomach. |
| So here is the ab routine once you are working all | | | | Ab routine exercise 1: Smith machine, Swiss ball hip |
| exercises together. | | | | rolls: |
| Beginner ab routine phase 1: | | | | 1.Set the bar low in the smith machine, just below the |
| Crunch x20 | | | | top of the Swiss ball. |
| Hip roll x20 | | | | 2. Sit on the ball and roll out so that you have to reach |
| Bridge for 30-60 seconds | | | | back and grab the bar as you lie on the ball. You |
| Rest and repeat for 3 circuits or just keep rotating | | | | should be about 2-3 feet away, stabilizing your self by |
| through! | | | | holding the bar and flexing everything! |
| Alright enough of the easy stuff, we're here for some | | | | 3. Using only your abs, stretch your pelvis down as low |
| serious abs, killer abs. | | | | as it will go and then do a hip roll. Legs straight is the |
| Onto Ab Routine 2: The ab killer! I love pet names. | | | | hardest. |
| This ab routine will all be done on the decline bench. | | | | Ab routine exercise 2: Partner resisted Swiss ball |
| The first ab exercise? Decline hip roll/leg raise. Beauty! | | | | crunches. |
| Step 1: Put your head where your feet should be | | | | 1. It's a normal Swiss ball ab crunch but your arms are |
| Step 2: grab the bench or the footholds; whichever is | | | | crossed across your chest and your "friend" pushes |
| more comfortable (not that it will matter in a few | | | | down on your shoulders to apply resistance. That's |
| minutes)! | | | | it,..ahem. |
| Step 3: Stretch out and do a straight-legged leg raises. | | | | Ab routine exercise 3: Swiss ball rollouts. |
| Step 4: once at the top of the leg raise turn it into a hip | | | | 1. Kneel on a pad with legs crossed ball in front of you |
| roll so that you point your feet at the ceiling. Hold for a | | | | not on the pad. |
| three count and go back down! | | | | 2. Your hands are on the ball so it now looks like your |
| Second ab routine exercise: | | | | praying? |
| Incline sit-ups: | | | | 3. Roll the ball out until your straight as a board with |
| Step 1: put your feet in the foot holds (you've turned | | | | your head between your arms and pull it back in. |
| around!) | | | | 4. Profuse sweating and clutching of the stomach. |
| Step 2: Lower yourself until you're about a foot short | | | | This should come naturally. |
| of lying fully back | | | | In an ab routine all together? |
| Step 3: Come back up if you're still with me! | | | | Smith machine/Swiss ball hip rolls x20 |
| Third ab routine exercise: | | | | Partner resisted Swiss ball crunches x20 |
| Incline Russian twists (even sounds evil doesn't it?) | | | | Swiss ball rolloutsx20 |
| Step 1: don't move out of the sit up position. Just grab | | | | Rest 30-60 seconds after each tri-set circuit or |
| a medicine ball or a 10- pound weight. | | | | continue right through if you're a freak of nature or |
| Step 2: straighten fully your arms right to your front | | | | slightly "touched". I've never gotten 20 on all ab |
| and lower yourself to the bottom position of the incline | | | | exercises on all three sets in a continuous circuit, let |
| sit up and hold it. | | | | me know if you do! |
| Step 3: Rotate to the right 90 degrees with your arms | | | | I'll have to buckle down! |