Choose your own
AB WORKOUT ROUTINE

Choose the ab workout routine from this page that is appropriate for your fitness level, or create your own abs fitness workout plans using your own preferred mix. I have categorized in to 3 workouts:

Beginner
Intermediate
Advanced

Under each category there are 4 exercises which make up each routine. Alternatively, instead of doing one of the routines provided below, you can pick and choose different ab exercises from the 3 different routines. Just because you are ‘advanced’ doesn’t mean you can get great use out of the exercises in the ‘beginner’ routine.

Sets: Perform each exercise 2 – 3 times, with reps ranging from 8-15 unless otherwise stated

Rest Periods: Take 30 seconds rest in between each set

BEGINNER AB WORKOUT ROUTINE

PRONE HOLD

This is an abdominal stabilization exercise. Basically make yourself in to a plank and hold for the desired time e.g. 10 seconds. Obviously the longer you hold it, the harder it is! Hold for anywhere between 5 seconds and 1 min.

Points to consider:

If you feel it in the lower back squeeze your butt, and if you still feel it in your lower back, slightly lift your but towards the sky (whilst still squeezing at the same time), until tension is felt more in the abs rather than your lower back.
The further forward your elbows are, the harder it is.

Variations:

You can start on your knees (rather than your toes) to make it easier
You can use a fit ball under your elbows to increase the intensity

FLOOR CRUNCH

Classic exercise for your ab workout routine! Push your lower back toward the ground as you try to touch the palm of your hands on the tops of your knees. It is very important to keep your arms still during this movement, rather than forcefully whipping you arms forward to use momentum to do the crunch. You want your abs to be working here!

Return to the start position slow and in control

Perform 10 to 20 strict and controlled repititions for each set.

ALTERNATING HEEL TAP

Hold yourself in the initial position so that you can feel tension in your abdominal muscles. Keep that position as you alternate touching each heel. Perform 10-20 repetitions (each side).

SIDE PRONE HOLD

This is a variation on the prone hold. Your body should be nice and straight from feet to head. As with the prone holds, hold for anywhere between 5 seconds and 1 min.

Variations:

You can start on your knees (rather than your feet) to make it easier. But try to progress to you feet!

INTERMEDIATE AB WORKOUT ROUTINE

ROMAN CHAIR

Generally regarded as a good lower ab exercise, the key with this one is slow and controlled movements, especially on the way down. Too many people swing and use momentum with this one, so slow it down.

To begin with you can raise you legs so that your hips finish at 90 degrees. Slowly lower your legs in a controlled manner so that you can still see your feet at the bottom. In other words lower your feet so that they are slightly in front of you.

Variations:

To increase intensity of your ab workout routine you can lift the knees up higher, and/or hold your knees for a few counts at the top of the movement.
For the more advanced you can use straight legs, but you should not feel it in your lower back.

FITBALL JACKNIVES

Start in push up as illustrated in position 1. Bring your knees to your chest and slowly return to the starting position.

FITBALL CRUNCHES

This exercise is like a floor crunch, or sit up. The idea here though, is to flex at the spine rather than the hips, as you will see most commonly in the traditional sit up method.

Us you sit up, focus on pushing your hips up toward the sky, and your lower back in to the ball. This will help eliminate hip flexion, and enhance spinal flexion.

Points to consider:

There is no need to sit all the way up, unless you need a rest at the top!

WEIGHTED TWIST

This is a good exercise for the 6 pack muscles as well as the side muscles (obliques).

Sit on your butt, knees bent, leaning back at approximately a 45 degree angle to the floor. Twist to each side touching the floor just beside you hips making sure you look to each side of the room so you can get a good ‘twisting’ action.

Shoot for 10-15 reps each side.

Variations:

You can start with using no weight then advance to using medicine balls and/or weight plates or dumbbells to intensify your ab workout routine!
Holding the weight out further out (straighter arms) makes the exercise harder

ADVANCED AB WORKOUT ROUTINE

FITBALL SIDE CRUNCH

This exercise is best done with your feet against the wall to keep you from falling over!

Place the top leg in front with your hands across your chest. As you lift your upper body to position 2, try to visualize pushing your hips up in the same direction. This will help get more ‘squeeze’ out of your side muscles.

FITBALL REVERSE CRUNCH

This exercise is considered great for both upper and lower abs, with probably a little more emphasis on the lower. You need a railing to hold on to for this exercise.

Lie with your back on the ball, hands holding the rail, and legs free. Raise your legs up in the air, and slowly return to starting position

Variations:

The straighter you legs the harder this exercise is

WEIGHTED CRUNCH

This is simply a harder version of the crunch. With this exercise you hold a weight directly above your head (don’t drop it!) for the whole crunch movement.

Push your lower back toward the ground as push the weight toward the roof. It is very important to keep your arms still during this movement, rather than forcefully whipping you arms upward to use momentum to do the crunch. You want your abs to be working here! Keep the weight above your head at all times.

V - UP

Great exercise to add to your ab workout routine for upper and lower abs.

Start by lying flat on the ground, with feet slightly raised off the floor. Simultaneously lift your upper and lower body so that your knees almost touch your chest. Control the movement back to starting position.

You may find that you may need to practice the coordination of this exercise so you don’t go off balance!

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