Target Your Abs With These 3 Routines!
It’s time to Target Your Abs With These 3 Routines! You’ve started your fat loss journey, and you want those abs to really look good. Your goal is to fully develop the muscles that are most likely hiding under a layer of fat. Great abs are the result of how you eat, how active you are, and the right ab workout. Provided you have your cardio and nutrition dialed in (and I will touch on these topics in this article) you can develop great abs using these routines. Let’s get started!
Ab Routine # 1
The first routine we are going to do will focus on the rectus abdominis, or the “six-pack” muscles.
Crunches
2 sets x 20 reps
This is the standard bodyweight crunch done with your feet on a bench. I suggest crossing your arms rather than putting them behind your head.
Muscles Worked
This exercise targets the rectus abdominis. The obliques are the synergist muscle. (1)
Hanging Leg Raise (Using Ab Straps)
2 sets x 12-15 reps
The Ab Straps decrease grip fatigue, reduce back strain, and activate the abs to a greater degree. If you or your gym does not have these, perform this exercise by grabbing a pull up bar. or, if you train at home, these Straps a great investment.
Muscles Worked
This is another exercise that works the rectus abdominis. Key synergists include the obliques, and the following upper leg muscles: abductor longus, abductor brevis, and the sartorius. The primary stabilizer is the rectus femoris, one of the quad muscles. (2)
Ab Coaster
2 sets x 25 reps
If your gym has one, of these machines, you kneel on the knee pads and pull the pad forward using your ab muscles. You can also turn the knee pad to either side to target the obliques. One of the great things about this exercise is that you are isometrically working much of the upper body because you have to grab the handles and hold while performing your sets.
Muscles Worked
The ab coaster targets the rectus abdominis. Synergists include the obliques, sartorius, and rectus femoris. Stabilizers include the triceps (long head), lower pecs, rear delts, lats, and teres major. (3)
Vacuums
3 sets – 4 vacuums – hold for 15 seconds, rest for 15 seconds.
Vacuums? Why vacuums? Vacuums were a staple of the old school bodybuilders such as Arnold and Zane. They’re a pretty straightforward exercise, you simply exhale all the air in your lungs, contract your abdominal muscles, and hold the position for 15-20 seconds. Holding it that long is the hardest part of this exercise. Maintain a good posture while doing this exercise.
Muscles Worked
This exercise works the transverse abdominis and helps the waist look tight and flat. (4)
Performance Notes
To make this routine more intense, limit your rest between sets to 10-15 seconds. Keep it going until you finish. 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.
Ab Routine # 2
This is a balanced routine that hits both the rectus abdominis and obliques.
Kneeling Crunch (Using a Rope Attachment)
2 sets x 15 reps
Make sure you hold the rope close to your head. Pull down slowly using only your abs until your elbows touch the floor.
Muscles Worked
This exercise targets the rectus abdominis, with the obliques as synergists. There’s quite a list of stabilizers, including the rectus femoris, sartorius, lats, teres major, triceps (long head), rear delts, lower traps, pecs, and the serratus anterior. (5)
Weighted Twisting Crunch (Hands Behind Your Head)
2 sets x 15 reps
Hold a plate behind your head with both hands. Start with 10 pounds and work up as desired. As with all crunches, put your feet up on a bench. Pull with your abs, don’t pull with your hands and neck.
Muscles Worked
This exercise targets the obliques. The rectus abdominis and psoas major are synergists. (6)
Ab Wheel
2 sets x 20 reps
If your gym does not have one, perform barbell rollouts. You can do these side to side to hit the obliques, if desired. Do not let the arms do the work, your abs are the only muscles that should be contracting.
Muscles Worked
This targets the serratus anterior, which adds dramatically to a great midsection. It also works the entire abdominal region. Stabilizers include the lats, triceps, and chest.
Seated Crunch Machine
2 sets x 20 reps
Most gyms have one of these machines. If you have lower back problems, do not go all the way back. Otherwise, it’s a great ab exercise. You can use either the weight stack version or the plate loaded version, if available.
Muscles Worked
This exercise targets the rectus abdominus. The obliques are synergists. Stabilizers include the lower pecs, lats, teres major, rear delts, and the long head of the triceps (7).
Performance Notes
Perform all your reps slowly and under complete control. Do not let momentum do the work for you! For more intensity, limit rest between sets to 10-15 seconds between sets. Keep it going until you’re done.
Ab Routine # 3
This routine focuses on the obliques.
Lying Side Crunch
3 sets x 15 reps
You can do these by holding a small plate to the side of your head, as desired.
Muscles Worked
This exercise targets the obliques. Synergists include the rectus abdominis. (8)
Seated Twist Machine
3 sets x 15 reps
This is usually a weight stack machine. I suggest avoiding this if you have lower back problems.
Muscles Worked
This exercise targets the obliques. Synergists include the psoas major, quadratus lumborum, iliocostalis lumborum, and iliocostalis thoracis. Stabilizers include the entire pectoral region, the front and rear delts, the traps, rhomboids, lats, long head of the triceps, coracobrachialis, and the hip adductors. (9)
Ab Coaster (Side to Side)
3 sets x 20 reps
As noted, if your gym has one, you kneel on the pads and pull the pad forward using your ab muscles. You can go out to either side, working your obliques. I suggest hitting both sides equally.
Muscles Worked
The ab coaster targets the rectus abdominis. Synergists include the obliques, sartorius, and rectus femoris. Stabilizers include the triceps (long head), lower pecs, rear delts, lats, and teres major. (3)
Vacuums
3 sets – 4 vacuums – hold for 15 seconds, rest for 15 seconds.
As noted, this exercise was a favorite of Frank Zane and Arnold. More recently, Rich Piana touted the benefits as only he could. Suck your abs in as much as you can, hold and squeeze.
Muscles Worked
As noted, vacuums target the transverse abdominis muscle. This muscle works with the rectus abdominis and the obliques to help keep your stomach flat.
Performance Notes
Perform all reps slowly and under complete control. Do not let momentum do the work for you! For more intensity, limit rest between sets to 10-15 seconds between sets. Keep it going until you’re done.
How Often Should You Work Abs?
Ab training frequency has long been a hotly debated topic. Some say work them daily while others say work them 2-3 times a week. I suggest working abs after every training session. Having said that, I assume you work out 3 days a week. If you train more often than that, I still suggest training abs 3 times per week. Finally, I also suggest rotating these routines. For example, you can do each one over one week, or spend one week on each one.
Cardio Suggestions
No doubt fat loss is your major goal, right? Even if you’re getting ready for a contest, you’ll want to get as lean as possible. Or, perhaps you just want to get in shape and look your best. Either way, you will need to do cardio.
Do you have a lot of fat to lose before you can see your abs? Then I suggest doing 30 – 40 minutes of the cardio machine of your choice 3-4 times a week. This should include walking, whether you walk inside on a track or outside. 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 2 mile brisk walk right after I’m done lifting.
But don’t stop there, especially if you have a lot to lose. Be more active. Get in as many steps as you can during the day. Take the stairs over the elevator. Park at the end of the parking lot, and walk around the store a little more than usual. Get up and walk around your home or place of employment for 10-15 minutes throughout the day. These small habits add up quicker than you might think.
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 begin in the kitchen and that is as important as your workouts. See this article for detailed nutritional guidelines.
Otherwise, I suggest consuming 50% of the day’s carbs (and all your simple carbs) in the hours around your workouts. As well, take in at least 1 gram of protein per pound of bodyweight, evenly spaced throughout the day.
Supplement Suggestions
First off, begin with a good protein powder such as Hi-Tech Precision Protein. This is a very innovative protein because it releases leucine in the initial phases of protein synthesis, which is a direct muscle growth trigger.
I also suggest a good pre-workout, such as NutraBio Base, a “core” pre-workout. This is a newer category that offers a streamlined yet effective formula at a price that’s not going to cause sticker shock.
From there, assuming fat loss is your primary goal, a great fat burner choice is Hi-Tech Lipodrene. This is a very powerful stim-based thermogenic fat burner formulated to burn fat by stimulating thermogenesis, give you long-lasting energy, and help control hunger.
Finally, I advise a good multivitamin/mineral formula, such as Myogenix Myo Vite, possibly the most comprehensive multi vitamin on the market. You’ve got to check it out!
Summary
If abs are what you’re after, target your abs with these 3 routines, and don’t forget to include cardio and make the right choices in the kitchen. Finally, stop by illpumpyouup.com and stock up on the supplements that will push you over the top!
References:
- https://exrx.net/WeightExercises/RectusAbdominis/BWCrunchX
- https://exrx.net/WeightExercises/RectusAbdominis/BWHangingLegHipRaiseAbStrap
- https://exrx.net/WeightExercises/RectusAbdominis/SLLegHipRaise
- https://exrx.net/WeightExercises/TransverseAbdominis/AbdominalVacuum
- https://exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch
- https://exrx.net/WeightExercises/Obliques/WtTwistingCrunch
- https://exrx.net/WeightExercises/RectusAbdominis/LVSeatedCrunch
- https://exrx.net/WeightExercises/Obliques/WtSideCrunch
- https://exrx.net/WeightExercises/Obliques/LVTwist