The following abdominals routine is a simple workout designed to help sear your abs like a nice piece of ahi tuna over a blazing hot grill. Complete three rounds back-to-back, three times a week consistently and you’ll be well on your way to amazing abs. But (and yes there is a ‘but’), I cannot stress enough about the importance of a clean balanced diet for chiseled results. Everybody has abs, it's just a question of whether or not your body fat will allow them to show. So eating clean is as important as having a solid abdominal routine.
We will concentrate on the main areas of your abs that pay dividends as you get your body fat down into single digits. It's imperative to work your abs if you want the ultimate 6-pack because we’re looking for abs with depth, development of the intercostals, obliques, lower abs, portions of the serratus and overall muscle density. Working your abs will also strengthen your core and back, an extremely important factor to keep you injury free when hoisting weight in the gym or in daily life.
There are tons more abdominal exercises out there that you can do to change things up, so keep checking back because there’s a lot more to come at GreggAvedon.com. For now give this a routine try. If a movement bothers your back or doesn’t feel right, make an adjustment, make it your own, and shape it to fit your needs. Ultimately that is what will give you the best results.
Each abdominals exercise should take an average of 60 seconds to complete. You should take no longer than 20 seconds to move between each exercise and rest only 60 seconds or less between each (3 exercise) round before starting again. Perform 3 rounds (9 total sets).
Med Ball Floor Leg Raises
These are great for working the entire rectus abdominis (the elusive 6-pack) from your lower abs to the upper abs. They also work the oblique muscles.
Lie supine (face up) on the floor on a mat. Holding a 5-pound medicine ball between both hands, extend your arms overhead so that the ball is barely touching the floor above your head.
Raise both legs and arms at the same time until the medicine ball touches your left shin. Exhale and squeeze your obliques at the top of the motion for 1 second before extending back to the beginning position. Extend your body as you barely touch the medicine ball and your heels to the floor before returning back up into contraction. Alternate by touching the ball to your right shin. Repeat this alternating motion until you reach the desired reps.
30% Side Oblique Crunch
This is an excellent exercise to target both the external and internal obliques as well as the transverse abdominis (TVA).
Lie on your side on a mat with legs straight and stacked on top of one another. Your bottom arm is flat on the floor with palm facing down. The top arm is bent and your hand by your ear.
Begin by raising both legs as you come up onto your elbow. Keep your palm flat on the floor and squeeze your obliques at the top of the movement for 1 second as you exhale. Return slowly to the mat and repeat until you reach the desired reps.
12 reps on each side
If done correctly this exercise is tough. Toe raises are great at targeting the upper abs. If you incorporate an alternating twisting motion progression at the top of the movement, they will also target the oblique muscles.
Lie supine (face up) on the floor on a mat. Extend your arms on the floor by your sides with both palms facing down to brace yourself throughout the movement.
Raise both legs elevating your butt and hips off the mat. Do not allow your toes to come forward past your nose. Lower back down to complete each rep.
*Rest no more than 60 seconds before beginning the next round (starting with Med Ball Floor Leg Raises again). Perform a total of 3 rounds.