Fantastic 4 Ab Routine

Following on from Ab Article we are providing you with a Ab workout that you can incorporate at the end of your weights session.

The workout comprises of 4 carefully chosen to hit both the upper and lower abs. Use them to build up and strengthen your core. Nothing looks more impressive than a well-built physique with a six pack of well-defined abs making it stand out even more. We must however remember that 50% of good results for abs happens in the kitchen (Your diet).

1) Cable Crunches

PRIMARY TARGET: Upper Abs

SECONDARY TARGET:  Lower Abs and Obliques

  • Kneel below a high pulley that contains a rope attachment.
  • Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
  • Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
  • With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
  • Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the a lot of the work.

2) Leg Raises

PRIMARY TARGET: Lower Abs

SECONDARY TARGET: Upper Abs and Obliques

  • Lie flat on your back on the floor with your legs straight in front of you.
  • Place your hands at your sides by the floor for support.
  • Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.
  • At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
  • Retaining tension on the abs, lower your legs to the beginning position and then bring your torso to the starting position as well.

3) Weighted Aleknas

PRIMART TARGET – LOWER AB

SECONDARY TARGET- UPPER AB AND OBLIQUES

  • Lie on your back with your arms straight behind your head holding a weight of your choice.
  • Then extend legs so that you are in a straight line, but don’t allow your arms or legs to touch the floor.
  • Tuck in making sure you squeeze your abs and bringing the weights over your legs.
  • Then extend again and repeat.

4) Reverse Crunch

PRIMARY TARGET –  Upper and Lower Abs

SECONDARY TARGET – Obliques

  • Lie flat on your back on the floor with your legs straight in front of you.
  • Place your hands at your sides by the floor for support.
  • Slowly bend your legs at the knees bringing them towards your chest.
  • Once the knees are by your chest, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
  • Return your legs to the starting position and bring your torso back to the floor.

Sets and Rep Ranges

This workout routine is a huge superset. You will doing each exercise immediately after another and once you have completed the reverse crunch that is 1 set done.

Rest for 90 seconds after each set.

You will be aiming for 15 reps of each exercise.

Good luck!!