Amazing Abs Exercises
Mix up your core routine with the moves that will get you a six-pack
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Abdominal exercises themselves will not burn fat, but you want to strengthen your abs so they're there to show off when the fat does vanish. Build a strong core and your abdominals will pop out of your midsection the way Tara Reid pops out of a dress.
These abdominal exercises can serve as the ultimate abdominal reference manual, and we've also included new exercises. The best part about these exercises is that you can treat them like a good wardrobe—mix and match them, change them from workout to workout, try ones you've never tried before, and construct your own circuit from any of the exercises. All you have to do is follow these guidelines:
Work out your abs 2 or 3 days a week
Abs develop when they're at rest, not when you're working them. So working them every day doesn't give them a chance to grow and get strong. You will develop abs by working them two or three times a week. I'd recommend adding the ab circuit to the beginning of your strength-training workout. Saving them until the end of the workout means there's more possibility that you'll skimp and take shortcuts.
Pick different exercises every workout
There are hundreds of ways to work your abs, but you need to pick only five exercises each workout. The key is variety: Changing your routine doesn't allow your abs to get comfortable, so they'll continue to grow after each workout.
Do a circuit
In the first week of workouts, do just one set of each of your five exercises. (A set is 10 to 15 repetitions, depending on the exercise.) In the second and third weeks, do two sets if you'd like, but perform them in circuits—that is, do all of the exercises once before repeating any of them. After that, you can increase to three circuits.
Go slow
Each rep of an ab exercise should last slightly longer than Richard Hatch's fame—4 to 6 seconds. Any faster, and you run the risk of letting momentum do the work. The slower you go, the higher the intensity. The higher the intensity, the stronger the stomach.
Pick any five exercises from the following sections. Perform in a circuit with no more than 30 seconds of rest (1 minute in some cases)—one exercise followed by the next. Rest. After Week 1, repeat the circuit. Some exercises use such equipment as medicine balls, dumbbells, or cable machines—and with some of the more advanced moves, you'll need a partner. If you're just starting out, pick beginner exercises. As you progress (using a smaller number of repetitions or eliminating equipment) to get the feel of more advance moves.
Steam Engine
Stand with your hands behind your head. Touch your left elbow to your right knee by bending and raising the knee while crunching your left armpit toward your right hip. Return to the starting position and repeat to the opposite side, crunching your right armpit toward your left hip.
16-20 repetitions (Beginner)
Toe Tap
Lie on your back and place your hands behind your ears. Lift your legs until your knees are above your hips and your lower legs are parallel to the floor. Press your lower back against the floor and crunch forward until your shoulders are off the floor. With your toes pointed down, lower your right foot as far as you can without lifting your back off the floor. Return to the starting position and repeat with your left leg.
10 repetitions (Beginner to intermediate)
Seated Twist
Sit on the floor, your back straight but leaning slightly toward the floor, as if in the "up" position of a situp. Your knees should be bent 90 degrees, your feet about 15 inches apart and resting on the floor. (Your feet can either stay flat or you can raise your toes so that just your heels are touching the floor.) Hold a medicine ball close to your chest, rotate your torso to the left, and place the ball on the floor behind you. Rotate around to the right, pick up the ball, rotate left, and place it behind you.
16-20 repetitions (Intermediate)
Single-Leg Wood Chop
Hold a light dumbbell in your left hand with a straight arm, above your shoulder. Bend your right knee 90 degrees to lift your right foot behind you. Balancing on your left leg, forcefully swing the dumbbell down toward your right hip. (Don't move it behind you.) Then bring it back to the starting position. Do half the repetitions, then switch sides.
16-20 repetitions (Intermediate)
Medicine Ball Throw
Holding a light medicine ball in both hands, lie faceup on the floor with your back flat and your knees bent. Extend your arms beyond your head so the ball is just above the floor. Your partner sits 5 to 10 feet in front of you with his feet flat on the floor, knees bent, and arms straight overhead so he's ready to catch your pass. Keeping your arms straight, curl your body up and throw the ball to your partner's hands. Remain in the sitting position. After he catches the ball, he should throw the ball back to you. Lower yourself as you catch it.
12-15 repetitions (Intermediate to advanced)
Swiss Ball Stability Pose
Lie facedown across two Swiss balls. Your body should be straight, with your chest lying on the first ball and your knees and shins resting on the other. With your feet spaced 12 to 18 inches apart, place your hands on the floor for balance and hold the position for 60 seconds. As you gain strength, place your hands on the side of the ball, or hold your arms out in front of you.
2 sets of 60 seconds (Intermediate to advanced)
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