It’s time to hit the gym for an Intense Ab Workout! When it comes to ab training, there’s one thing you need to keep in mind. Six-pack abs are the result of how you eat, how active you are, and google ab workout. They do not happen by using the latest ab gadget or by doing some “secret” exercise sequence. Along with diet and activity, you have to work your abs to fully develop the muscles that may or may not be hiding under a layer of fat. Provided you have your cardio and nutrition down, you can be on your way to a great six-pack using this routine. Let’s check it out!
Intense Ab Workout – Routine # 1
The rectus abdominis is the muscle that is responsible for a six-pack. Therefore, we’ll focus on this muscle with these routines. In addition, we’ll add twisting exercises to target the obliques for a tighter waist.
Crunches
Your gym should have various machines for this exercise. If not, do it the old-fashioned way by getting down on a mat.
3 sets x 20 reps
Hanging Leg Raises
You can perform this exercise with Ab Straps, the overhead bar, or elbow pads, depending on the machine you use. Also, you can bend your knees, tuck your legs up and in, or you can keep them straight. Regardless, raise your legs as high as you can for maximum contraction.
2 sets x 20 reps
Rotary Torso Machine
This is a machine that allows you to perform twists. If your gym does not have one, you can sit on a bench and use an empty bar.
2 sets x 15 reps
Ab Coaster
If your gym has one, you kneel on the pads and pull the pad forward using your ab muscles.
1 set x 25 reps
Vacuums
Vacuums work well because they target the transverse abdominis muscle. This muscle works with the rectus abdominis and the obliques to help keep the stomach flat.
3 sets – 4 vacuums – hold for 15 seconds, rest for 15 seconds.
Performance Notes
To make this intense, there is no rest between exercises other than the time it takes to change exercises. Limit rest between sets to 10-15 seconds. Feel free to sip some water, otherwise, keep it going until you finish. This should be about a 10 minute routine. Perform your reps using a slow and controlled rep style, focusing on the contraction. Don’t speed through these or perform half reps. On the vacuums, remember to suck your abs in as much as possible, hold, and squeeze your abs.
Intense Ab Workout – Routine # 2
Kneeling Crunch (Use a Rope Attachment)
Make sure you hold the rope close to and behind your head. Pull down slowly using only your abs until your elbows touch the floor.
2 sets x 20 reps
Lying Leg Raises
This can be done on the floor or on a bench.
2 sets x 20 reps
Ab Wheel
If your gym does not have one, perform barbell rollouts.
2 sets x 20 reps
Twisting Crunch
This is a great exercise for the obliques.
2 sets x 20 reps
Performance Notes
Perform all reps slowly and under complete control. Do not let momentum do the work for you! For maximum intensity, there is no rest between exercises. Limit rest between sets to 10-15 seconds. You can sip some water as needed, otherwise, keep going until you’re done.
What About Cardio?
Is fat loss your major goal? Do you still have fat to lose before you can see your abs? Then you should be doing 30 – 40 minutes of the cardio machine of your choice 3-4 times a week. You can perform cardio at a separate time of the day, or right after your resistance routine. Personally, I like to hit the walking track for a 1 mile brisk walk right after I’m done lifting.
How Often Should I Perform The Intense Ab Workout?
Perform either of these routines (or alternate them) 4 days a week, after your scheduled workout for that day. If it’s your off-day, work abs after cardio. I suggest 3 days off per week, and I also advise cardio 5 times a week. If you do not have a lot of fat to lose, you can cut that back to 3-4 days.
Nutritional Guidelines
Do you want to see a visible six pack? Then you should be aiming for 8-10% body fat (men) or 10-12% body fat (women). As mentioned, abs are built by what you eat, maybe more than by your workouts. Maintain a high-protein diet focusing on low-fat sources. Keep total carbs moderate and simple carbs low. Avoid processed, junk, and fast foods.
Supplement Suggestions
It goes without saying that illpumpyouup.com has the supplements you need to help you get lean. Start off with a good protein powder such as Hi-Tech Precision Protein. This is a very innovative protein. Why, you ask? Because it releases leucine in the initial phases of protein synthesis. This creates a maximum anabolic effect.
I also suggest a pre-workout, such as GAT Nitraflex Ultra, a balanced formula with a good hydration complex, good energy, and great focus ingredients. Of course, the pump and performance is there.
From there, if fat loss is a primary goal, I suggest Condemned Labz Asynist, a powerful stim-based thermogenic designed to give you long-lasting energy, stimulate thermogenesis, and help stave off hunger.
Summary
If six pack abs are on your list of goals, this intense ab workout is the routine you need. Don’t forget cardio and the importance of making the right choices in the kitchen. Finally, stop by and stock up on the supplements that will push you over the top!