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ABDOMINAL TRAINING

Exercise Descriptions

Perform this workout twice a week. Do two sets of
each exercise, 20 reps each set. Rest 60 seconds
between sets.

TRAINING NOTES

Perform the advanced workout three times per week. Rest 45 seconds between sets.

Alternate between workout A and B from one workout to the next. Train to failure.

ADVANCED EXERCISE CHOISES:

Upper-Ab Region

Straight-leg crunch

Crunch ( hands overhead )

Lower-Ab Region

Hanging leg raise

Reverse crunch

Obliques

Side bend

Oblique crunch

Training Tips
Use strict form and a smooth motion both up and down, learn how to do each exercise properly.
Don't go fast, you'll get better results with a deliberate speed.
Hold the contraction for a moment before releasing slowly.
Don't forget to stretch your abs and low back before and after your ab workout.
To build thicker, stronger abs, add resistance and work in the 10-15 rep range ( for example, hold a weight plate across your chest on crunch exercises ). Very high reps won't build maximal size or strength, but will build muscular endurance and help build definition as well.
You can build muscle with resistance training, but to achieve abdominal definition, don't forget the roles of proper diet and fat-burning cardio activity.