BEST ABS EXERCISES Of all Time

What happens when you ask some of the best trainers in the world to select their favorite ab exercises and then blend them in a unique way? You have a workout that you need to try to believe. This special routine has your abs covered-training it directly with isolation movements, and indirectly with core stabilization moves like squats. Give it a try and you'll quickly see what you've been missing. Difficulty level: Advanced Muscles involved: Abs Focus: Abs · Fat loss Duration: 45 minutes How to do this workout? Perform this workout 2-3 times per week, making sure to never do this routine on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly routine Day 1 workout SUPERSET SETS REPS/TIME REST (S) 1A Swiss ball Russian twist 2 8@ 0 1B Squat 3 8-10 45-60 SUPERSET SETS REPS/TIME REST (S) 2A The teaser 1 0 2B Towel plank and knee-in 3 12-15 30 STRENGTH SETS REPS/TIME REST (S) 3 Cable woodchop 1 10-12@ 0 4 Bow pose 1 30-60 s 0 5 Side-to-side lunge chops 1 10@ 60 6 Standing side crunch 3 8@ 0 7 Side plank and row 1 6@ 0 8 Three-way plank 2-3 10-20 0 9 Swiss ball rollout 1 10-15 60 10 Modified Pilates roll-up with ball 1 15 0 11 Body bar oblique twist 3 10@ 0 12 Swiss ball pike 3 8-10 0 13 Swiss ball plank leg lift 3 10-sec. hold, 30-sec. hold 0 14 Standing side crunch 1 10@ 0 15 Half-kneeling rotational reverse chop 1 8-10@ 0 16 Reverse crunch on a bench 1 15 0 17 Side plank to plank with reach under 1 6@ 0 18 Walkout 1 10 0 ** - as many as possible; @ - each side

3 moves For Stronger Abs

We all want a flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. If you want to start seeing results it's time to start trying something new. You won't find any crunches in this workout, but you will finally find the body you've been wanting. Difficulty level: Beginner Muscles involved: Abs Focus: Abs · Fat loss Duration: 25 minutes How to do this workout? Perform the following workout 1-2 times per week. You can do this as a separate workout or after a weight-training session. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Make sure you rest as needed in between before moving on to the next. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly routine Day 1 workout STRENGTH SETS REPS/TIME REST (S) 1 Side plank and row 5 30-45 s @ 20 2 Walkout from pushup position 5 10-12 20 3 Standing cable crunch 5 ** 20 ** - as many as possible; @ - each side

The Instant v-taper Plan

It's no secret how men can look in better shape: Build a wider chest, shoulders, and back, and suddenly your waist will look a lot smaller. Easier said than done, but not impossible. In fact, this workout has been showing to do just that-challenge all the muscles you need to look bigger, and structure it in a way where you just might burn some fat as well to actually make your stomach look smaller. Difficulty level: Intermediate Muscles involved: Shoulders · Chest · Back · Biceps · Triceps Focus: Build muscle · Fat loss Duration: 60 minutes How to do this workout? Perform the following workout two times per week. Make sure that you never perform these exercises on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly routine Day 1 workoutDay 2 restDay 3 restDay 4 workoutDay 5 restDay 6 restDay 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Alternating incline dumbbell bench press 4 12, 8, 12, 8 60 1B BOSU ball pushup 4 10 60 1C Pullup 4 ** 60 SUPERSET SETS REPS/TIME REST (S) 2A Dumbbell lying triceps extension 3 10 0 2B Single-arm neutral-grip dumbbell row 3 10, 8, 6 0 SUPERSET SETS REPS/TIME REST (S) 3A Bench dip 3 ** 0 3B Lat pulldown 3 12, 10, ** 0 SUPERSET SETS REPS/TIME REST (S) 4A Barbell biceps curl 3 10 30 4B Cable overhead triceps extension 3 10 30 SUPERSET SETS REPS/TIME REST (S) 5A One-arm concentration curls 3 15, 10, ** 0 5B Triceps pressdown 3 10 0 ** - as many as possible; @ - each side