Abs in the Kitchen - Part 2 of 3
16th August 2010 - Exercises
My Winning Ab Routine
Personally, I only do about 15 minutes of ab work two times per week if that, with anywhere from two to four exercises for about 10-25 reps per exercise. Forget about thousands of reps of sit ups – it's a waste of time. The reason my abs look the way they do is not from endless repetitions, but because I get my body fat down into the single digits with a highly specialized fat-burning diet program especially leading up to competition time.
Here's a recent ab routine that I've used (for bodybuilding/ ab-development purposes). I do this routine only twice a week and I change the exercises approximately every month so my body doesn't adapt. I prefer slightly higher rep range than other muscle groups, but as you can see, it is far from doing a thousand reps a day.
1 Hanging leg raises
3 sets, 15-20 reps
Superset to:
2 Hanging knee ups (bent-knee leg raises)
3 sets, 15-20 reps
(no rest between supersetted exercises 1 & 2, 60 sec between supersets)
3 Weighted swiss ball crunches (or weighted cable crunches)
3 sets, 15-20 reps
Superset to:
4 Incline Bench Reverse crunches
3 sets, 15-20 reps
(no rest between supersetted exercises B1 & B2, 60 sec between supersets)
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16th August 2010 - Exercises
My Winning Ab Routine
Personally, I only do about 15 minutes of ab work two times per week if that, with anywhere from two to four exercises for about 10-25 reps per exercise. Forget about thousands of reps of sit ups – it's a waste of time. The reason my abs look the way they do is not from endless repetitions, but because I get my body fat down into the single digits with a highly specialized fat-burning diet program especially leading up to competition time.
Here's a recent ab routine that I've used (for bodybuilding/ ab-development purposes). I do this routine only twice a week and I change the exercises approximately every month so my body doesn't adapt. I prefer slightly higher rep range than other muscle groups, but as you can see, it is far from doing a thousand reps a day.
1 Hanging leg raises
3 sets, 15-20 reps
Superset to:
2 Hanging knee ups (bent-knee leg raises)
3 sets, 15-20 reps
(no rest between supersetted exercises 1 & 2, 60 sec between supersets)
3 Weighted swiss ball crunches (or weighted cable crunches)
3 sets, 15-20 reps
Superset to:
4 Incline Bench Reverse crunches
3 sets, 15-20 reps
(no rest between supersetted exercises B1 & B2, 60 sec between supersets)
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