Ben’s ABS Workout
Ben West
Posted: September 10, 2012
When it comes to abdominal workouts a lot of people dismiss them towards the end of their routine! This is usually due to them being to tired or just through lack of motivation. When i train my abs i usually do it in the morning for a 20 minute period but not every day.
When designing my abs routine i follow a few set principles:
- I always start the session with heavy weight abs execises, such as weigthed leg raises, plated sit ups and cable crunches. I limit m rest period too 30 seconds and perform between 12-14 reps of 4 sets.
- When my abs begin to get tired i drop the weight and up the reps, keeping at the same rest period of no more than 30 seconds
- As they begin to severely fatigue i finis with super setting exercises such as wood-chop/knee raise to finish them off.
Workout: Rest 30 seconds for each exercsies/super set
E1. (Heavy weighted) Hanging leg raises 12 x 4
E2. Plated decline sit ups 12 x 4 (Plate positioned behind your head).
E3. (Heavy weighted) Lat pull down crunches 12 x 4
SS1. (Unweighted) Hanging knee raises 20 x 3 Plank 60 secs x 3
SS2. Woodchucks 20 x 3 (Each side) Swiss ball jack knives 20 x 3
SS3. Lying oblique crunches 20 x 3 (Each side) Reverse crunches 20 x 3
Finisher. Barbell prone rollouts FAILURE x 1
Have a go and i promise in weeks your abs will have improved dramatically.
Comment and let me know how it goes or get in touch to book personal training sessions and free consultations.
bwest_0121@hotmail.com 07724386014
Leave a comment
All comments
The hip flexors will burn a bit on these at first..maybe fonricg you to stop..maybe try curling your hips/lower back towards you at the top of the movement (knees up position) to get more of a precise peak contraction on the targeted lower abs and off of the hip flexors. Also, these are intense, usually taxing you quickly, its ok..thats what they are supposed to do. Just hit your crunches right after as the superset shows to keep the burn on the target: Your Abs.