AB Workout to be performed at the Gym
Submitted by dylan on Mon, 01/12/2009 - 18:27.
Side Oblique Bends- choose from 15-35 lbs, Let the weight dip down your side, opposite elbow up- then pull your body up to starting position.
2x per side 12 reps
Oblique Twist with Cable- attach cable two hand grip, feet shoulder with apart holding weight at center of body, twist the weight away from you with your feet planted- back to center.
2x per side 12 reps
10 crunches on decline chair
10 crunches with 5 lb weight behind head
10 crunches with twist right
10 crunches with twist left
Repeat once
15 knee raises in Roman Chair
2x
Ball Plank 20 seconds
20 Crunches
2x per side 12 reps
2x per side 12 reps
10 crunches with 5 lb weight behind head
10 crunches with twist right
10 crunches with twist left
Repeat once
2x
*Repeat the system once if you didn't struggle on the ball plank*
I find after a great AB
I find after a great AB workout; the best way to top it of, is a couple of sets of isometric AB holds (I do theses sitting in a chair).
I know that sounds weird "sitting in a chair", but I find it’s actually the best isometric contraction for your abs.
Basically all you do is sit in a regular chair, lean over slightly, and then flex your abs for about 30 seconds to a minute.
Remember, do this last, when all your other ab exercises are done.
I gotta try this
I gotta try this