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