Summer is coming and I know everyone will be in their little bikinis & board shorts with no shirt on. I’ve been fortunate to learn how to get the stomach that turn heads. I work my abs as if it’s like my bi’s, tri’s, or chest muscles hard and with weights. Doing 100 crunches can be boring, and not affective. I tend to do some crazy thing in the gym for abdominals, but I want show you those. I will show you some effective an affective abs workout that will work. When you do this workout I want you to think “What would Ryan Reynolds do”? Yes, we all dropped our jaw when we say Ryan’s stomach on Blade Trinity. Ryan had a personal trainer to assist him at getting his abs in tip top shape. I can’t guarantee your going to get abs like Ryan or myself, but I will show you some of my favorite abdominal boosting sets & some from Mr. Abenomenal Reynolds workout.
Like Ryan I do my abs “FIRST” why you ask because it gives me energy & motivation for my workout. Plus my workout partner get in late sometime….GIT it GIT it!!!
First thing I do to warm up my abs is to do some type of cardio for 5-10 minutes. Always warm-up cold muscles, because if you don’t you can hurt something.
Decline Crunch: Targets Upper Abs- 3 sets to failure Rest 30 seconds
Set-Up- Set up a adjustable decline bench. Sit with you feet secure under the ankle pad.
Lie back on the bench and place your hands across your chest & Keep chin bent toward
your chest.
Action- Contract your abs to curl your body up to a point just short of
perpendicular to the floor (do not go all the way up). Round your back as you rise to
increase the abdominal contraction, then lower yourself slowly & with control back to thefirst position.
*To make a little harder place a 5lbs wait for women & 10-15lbs for man I your hand
across your chest*
Kneeling Cable Crunches: Targets Upper Abs- 3 sets of 8-12 Rest 30 seconds
Set-Up- Attach a rope handle to the high pulley of the cable station, and kneel with your back
toward the weight stack. Drape the rope around your neck & hold an end against your chest
with each hand. Crunch your rib cage toward your pelvic. Pause and slow return to your
Action- Contract your abs and upper body, and curl toward your pelvis. Round your back as you go down to
increase the abdominal contraction and pause. Return back to the starting position slowly the eccentric pull
of the weight is what really work your abs.
*To make a little harder add 5lbs to each set. Remember as you add good to decrease reps.*
Abdominal Reverse Curl: Targets Lower Abs- 3 sets to failure Rest 30 seconds
Set-Up- Lay on a flat bench and reach back to hold on to the underside of the bench behind your head.
Bend your legs at the knee, raising your feet off the bench so that your knees are over your hip.
Action- Push spine into bench & contract your abs and bring your lower back toward your elbows. Your hips should come off the bench. Round your back on the up motion to increase the abdominal contraction and pause. Return back to the starting position slowly the return (eccentric) is the part that really work your abs.
*To make a little harder add 5lbs to each set. Remember as you add good to decrease reps.*
Hanging Knee Raise: Targets Lower Abs/ Oblique- 3 sets to failure Rest 30 seconds
Set-Up- Grasp an over head bar with an overhand grip(some machines allow for a variety of grips. Just be careful not to put any undue stress or strain on your wrist or shoulder.) Allow your legs to hang directly beneath you , with your knees bent and feet together
Action- Contract your abs and pull your legs directly toward your chest. Return to the starting position slowly and in control. Do the same thing with your legs turning to the left and to the right. That's one set....go till you can't GIRGIT.
*To make a little harder add 5-10lbs weight between your feet once you have a control movement*
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