Ab work out

So lets talk abs for a minute...everyone wants them, and we all know how hard they are to get. I have been looking for great ab exercises and have found 10 that if done 3-4 times a week a know you will get the results you are looking for. The link is at the bottom of the page, so for now, I will just list the ab exercises you should do. Many of you have already done these, but it is always good to have them listed again so you can get crunching!

***For best results combine with cardio and strength training.

1. Bicycle Exercise
2. Captain's Chair Leg Raise

3. Exercise Ball Crunch


4. Vertical Leg Crunch

5. Torso Track
(sorry...no pic.)

The Torso Track is a tough exercise because it can hurt your back if you're not careful.

1. Grip the handles of the Torso Track and pull the abs in without holding your breath (as though bracing them).
2. Exhale and glide forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far.
3. Contract the abs to pull your body back.
4. Add tension by using more tension chords.

6. Long Arm Crunch

7. Reverse Crunch

8. Full Vertical Crunch

9. Ab Rocker
(sorry, no pic.)

The Ab Rocker (or roller) is number 9 for targeting the rectus abdominis. To do it right:

1. Sit on the Ab Rocker and grab the bars in each hand.
2. Contract the abs and rock forward, originating the movement from the abs rather than using momentum.
3. Release and repeat for 1-3 sets of 12-16 reps.
4. Go slowly to reduce momentum. Try to focus on the abs rather than pushing with the arms.

10. Plank (on elbows and toes)



Top 10 most effective ab exercises