Abdominal Workout
Looking for an abdominal
workout that actually works and can be done in 15-20 minutes, 3 times per
day? Whether it's to tone your abs or get a six-pack, the effectiveness
of this workout depends on your nutrition and how slowly you perform these
exercises with attention to your form.
Here's the workout:
Day 1
16 to 24 repetitions ab crunches
- front
16 repetitions ab crunches
- right side
16-24 reps crunches - front
16 reps crunches left side
16-24 reps crunches front
16-21 reps back extensions
16 reps ab crunches with
legs crossed and legs being lifted (from left side)
16 ab crunches with legs
crossed and legs being lifted (from right side)
16 ab crunches with legs
crossed over to side on floor (from left side)
16 ab crunches with legs
crossed over to side on floor (from right side)
30-40 reps of bicycle crunches
(20 to each side)
16-24 reps of legs straight
out and back to your chest
Day 2
16 to 24 ab crunches - front
16 ab crunches - right side
16-24 crunches - front
16 crunches left
16-21 back extensions
16 reps ab crunches with
legs crossed and legs being lifted (from left side)
16 ab crunches with legs
crossed and legs being lifted (from right side)
16 ab crunches with legs
crossed over to side on floor (from left side)
16 ab crunches with legs
crossed over to side on floor (from right side)
12 to each side- left, right
and middle. Almost like bicycle crunches but hold each time for a few seconds
on your left, middle and right. These are the toughest to do and very effective.
Day 3
16 to 24 ab crunches - front
16 ab crunches - right side
16-24 crunches - front
16 crunches left
16-24 crunches front
16-21 back extensions
12-16 to each side of side
bends (3-4 sets)
Not sure how to perform these
exercises, you will find some here
and or in this excellent book called: The
Complete Book of Abs.
Posted on: Monday October
1, 2006