Sorry guys, but crunches and sit-ups will never give you rock-solid abs on their own. Research has found that many of these popular movements that are supposed to get you a chiseled mid-section in no time don’t actually produce any significant results and place a lot of strain on other parts of the body such as the neck, spine and lower back. Instead, you should first try harder to eat right and reduce your body fat by burning more calories than you consume (belly fat does a wonderful job at covering them up, remember?).
Some seasoned bodybuilders would even go as far as to say that abs are made in the kitchen and not in the gym. Next, you have to engage in a diverse workout routine that targets each of the upper and lower abdominal muscles and works them from every possible angle.
There is more to the abdominal area than the six-pack – this muscle group includes many interconnected muscles that run up the back and stretch down to the butt, and all of them should get a piece of the action if you want to get the kind of ripped stomach you see on magazine covers.
Forget about crunches and try this program of six exercises that effectively target all abdominal muscles and promote greater fat loss and a better muscle building response than any of the traditional abs exercises. You can do them in straight sets, resting 30 seconds between sets, or in a circuit with no rest between exercises.
Ready to build a washboard mid-section? Make your abs scream with the routine below!
Get into the same position as the V hold starting position, lower both of your legs until your about 1 foot up top of the mat place your hands on each side of your body. Make sure your back is straight and begin to move both of your legs up and down while one is up the other should be down, perform this for one minute. Go directly to Modified Lower-Back Bends.
You can also tuck your hands underneath the glutes for a better control of the movement. One kick with each leg constitutes one rep. Perform 5 sets of 15 reps.
Straight leg raises
Lie on your back on an exercise mat (or soft ground). Wedge your hands under your butt. Slightly raise your shoulders and feet off the floor (keep a slight bend in your knees) – that’s the starting position. Using your abs, raise your legs to approx. 30 degrees. Keep the rest of your body steady. Then slowly lower your legs back to the starting position (don’t let them touch the floor). Repeat until you complete your reps
Start by lying on the ground or mat with your legs at a 45° angle. Hold your head with both hands and lift your left elbow and cross it over to your right side, do the same for the other side. Perform 10 Reps on each side. Perform 5 sets of 30 reps (15 reps on each side).
From the starting position, keep your right leg extended so that it is hovering above the floor, and bring your left knee into your chest. Immediately after you’ve brought your left knee to your chest, extend your left leg completely so that it is straight and hovering above the floor. Bring your right knee into your chest (in a pedaling motion.) While your legs are pedaling, incorporate a twist in the upper body, meeting the knee at your chest with the opposite elbow (e.g. as you bring your left knee to your chest, twist your upper body to the right so that your right elbow touches your left knee.)
Perform 5 sets of 30 reps (15 reps on each side).
Reverse hip crunch thrusts
Lie on your back with your arms straight out to the sides. Lift your legs and bend the knees at a 90-degree angle. Rotate the hips to one side, without letting the legs touch the floor. Lift your legs and return to the starting position. Rotate the hips to the opposite side and repeat until set is complete.
Perform 5 sets of 15 reps.
These exercises are simple yet very powerful and the high number of sets is guaranteed to get your mid-section burning. So if you want to rock some impressive abs this summer, start sweating right now!