Anybody have any good ab workout routines?

Ab wheel

Ab Training
The abs are split into upper and lower abs and the upper and lower obliques. You’re workout should include exercises to hit each of these areas. The following is a list of exercises and what part of the abdominals they hit.
* Crunches – The bench press of the abdominals. Crunches hit all of the abdominals with special emphasis on the upper abs.
* Decline Crunches – Emphasizes upper abs.
* Cable Crunches (with a rope) – Hits both parts of the abdominals with emphasis on the upper abs.
* Reverse Crunches – Hits the entire abdominal complex with special emphasis on the lower abs.
* Hanging Leg Raises – Hits mostly lower abdominals.
* Hanging Knee Raises – Hits mostly lower abdominals.
* Sit ups – Hits the entire abdominal complex.
* Decline Crunch – Emphasizes upper abs.
* Oblique Crunches – Hit upper and lower obliques, with a bit more emphasis on the upper obliques.
* Hanging Side Knee Raises – Emphasizes lower obliques.
* Trunk Twists (with broom handle across shoulders) – Emphasizes obliques.
* Abdominal Machines – Hit the entire abdominal complex.
When training the abdominals, the repetitions should be kept within the 8-15 rep range. When training the upper obliques keep the repetitions in the 12-20 rep range and when training lower obliques keep the repetitions over 30. Here are a few sample workouts.
Sample Workout #1
* 2 warm-up sets of 12 reps of Hanging Leg Raises
* 2 failure sets of 8-12 reps of Hanging Leg Raises
* 1 warm-up set of 12 reps of Cable Crunches
* 2 failure sets of 8-12 reps of Cable Crunches
* 1 failure set of Side Crunches 12-20 reps (to both sides)
* 2 sets of 30+ reps on Trunk Twists
Sample Workout #2
* 2 warm-up sets of 12 Hanging Knee Raises
* 2 failure sets of 8-12 reps Hanging Knee Raises (hold dumbbell between feet if extra resistance is needed)
* 1 warm-up set of 12 reps of Crunches
* 2 failure sets of 8-12 reps of Crunches (do on decline bench or with weight on chest is extra resistance is needed)
* 1 failure set of Side Crunches 12-20 reps (to both sides)
* 2 sets of 30+ reps of Trunk Twists
It should also be noted that serious bodybuilders who are training with a focus towards competing should practice vacuums. These are very impressive when done onstage and help one achieve great abdominal control. They can also help tighten the waist a bit.

If you are one of the many people who find it uncomfortable and futile to perform ab work on the floor, help is on the way. Floor work can be effective; however, it is not functional. Standing ab exercises, on the other hand, are a form of functional training in that you mimic moves you perform throughout the day, while also allowing you to work on your balance and stability. Per certified fitness instructor Jari Love, creator of the "Get Ripped" DVD workout series, "You are less likely to feel strain on your back or neck when you are standing versus doing traditional core exercises on the floor." Perform standing ab exercises on three nonconsecutive days of the week, and you will be on your way to a strong, stable body.
Dumbbell Side Bends
Side bends target the obliques and the rectus abdominis muscles. Stand with the legs slightly apart. Hold a dumbbell in one hand and place the other hand behind your head. Bend your torso to the side opposite the dumbbell, "crunching" the obliques. With control, return to the initial position. Perform 10 to 15 repetitions on one side before switching the dumbbell to the other side. Complete three sets total.
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Standing Knee Crunches
Knee crunches primarily work the rectus abdominis and the transverse abdominis. Stand in a split-stance position with your hands clasped together above your head. Contract your core and with control, drive the back knee up and bring the hands down so that they meet at waist level. Return to starting position. Perform three sets of 15 repetitions on each side.
Standing Sumo Crunch
The sumo crunch is a great exercise for the oblique muscles. Stand with feet wider than shoulder width apart, with your toes pointed outward. Lower down until your thighs are parallel with the floor and clasp your hands behind your head. With control, lower your right elbow as far as you can toward your right thigh. Return to the starting position; then lower to the left side. Complete three sets of 20 crunches on each side.
Standing Pike Crunch
Standing pike crunches engage all of the ab muscles. Stand with your feet hip width apart, arms pointing straight above your head. Contract your core and simultaneously raise your right leg and lower your arms so that your hands and foot meet at about waist level. Return to starting position and repeat the movement with the left leg. Allow your torso to flex with the lowering of your arms and keep your moving leg as straight as possible. Perform three sets of 20 repetitions with each leg.
Side Knee Crunch
Side knee crunches are another great exercise to target the obliques and help banish the love handles. Stand with feet hip width apart, with your weight balanced on the left leg. Place your left hand on your hips and your right arm straight up in the air. Your right foot should be pointing outward, and your leg should have a slight bend in it. Contract your core and slowly raise your right knee up the side of your body while at the same time bringing your right elbow downward so that they meet at waist level. Hold for a count of one; then slowly lower back down. Be sure not to push off the floor with your foot. Perform 15 repetitions; then switch sides. Complete a total of three sets per side.

Read more: http://www.livestrong.com/article/95556-standing-ab-exercises/#ixzz1yterpSOg
Abdominal exercise is part of most workout programs in one form or another. You can get an effective ab workout from a few different positions. Some people prefer to be on their back on the floor, others like to work abs kneeling or seated, while some choose to work abdominals from a standing position.
Wood Chops
As the name suggests, wood chops simulate chopping wood. You can do the exercise holding a dumbbell or a medicine ball with both hands. Stand with your feet around shoulder width apart and hold the weight over either shoulder. Move your arms down and across your torso in a wood chopping motion and finish beside your opposite hip. Do the chop on both sides.
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Barbell Twist
The barbell twist exercise works your oblique muscles from a standing position. Lift a light barbell and place it across your shoulder. Hold the ends of the bar with your palms facing the floor. Position your feet shoulder width apart and gently twist your torso from side to side, keeping your feet planted on the floor the entire time. Keep your back straight throughout the exercise.
Knee Cross Crunch
The knee cross crunch might be performed a couple of different ways. First, hold your left arm up in the air and place your weight on your left leg. Drive your right knee up and across your body while at the same time bringing your arm down so your elbow and knee meet in the middle. Return to the start and repeat. Do a full set on one side, then do the other side. An alternate way to do the exercise is to place your hands behind your ears and alternate bringing your left elbow to your right knee and right elbow to left knee.
Figure 8's
A medicine ball is an effective tool to add resistance to a figure 8 motion. Hold the ball with both hands out in front of your midsection and slowly draw the shape of a horizontal figure 8 in the air in front of you. Use your core muscles to help make the movement, to ensure they are fully engaged.

Read more: http://www.livestrong.com/article/386332-stand-up-ab-exercises/#ixzz1ytewXiuT
Having washboard abs doesn't mean you have to join a fitness center and spend countless hours using expensive equipment. Many effective exercises can be done at home with a chair and little or no additional equipment. The key to washboard abs is to design and adhere to a regular routine with specific exercises that target your stomach and abdominal muscles, as well as performing regular cardio exercise and eating healthy foods in moderation to reduce the fat covering your abdominal muscles.
Chair Crunch
This abdominal workout can be done in the comfort of your home. To perform the chair crunch, lie on your back in front of a chair, bend your legs 90 degrees and rest your ankles on the front edge of the chair's seat. Position your hands along the sides of your head, above your ears and point your elbows toward your knees. Keep your lower back on the floor, inhale and slowly lift your shoulders toward your knees. Concentrate on tightening your abdominal muscles as you curl up and forward. At the top of the curl, exhale and hold the position for 10 to 15 seconds. Slowly lower back to where your shoulder blades make contact with the floor and repeat 10 times. Rest and repeat for another set.
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Barbell Twist
The barbell twist exercise requires a chair, or bench, and a barbell. Sit on the front half of the chair with your feet flat on the floor and the barbell in front of your feet. Grip the barbell, palms down, with your hands a little wider than shoulder-width apart. Slowly lift the barbell up and over your head to the starting position; the barbell is resting on the top of your shoulders and at the base of your neck. Exhale and slowly twist at your waist to rotate toward the right. Concentrate on keeping your back straight, abdominal muscles contracted, face forward and feet flat on the floor. Inhale as you rotate back to the starting position, exhale and slowly twist toward the left. Repeat for the desired number of times.
Reverse Wood Chop with a Medicine Ball
In addition to working your abs and oblique muscles, this exercise also works your shoulder and back muscles. Sit toward the front edge of a chair with your back straight, with feet flat on the floor and knees over ankles. Hold the medicine ball out in front of your stomach to start the exercise. Twist toward the right and lower the ball off to the side of your right hip. Slowly lift the medicine ball across your body and over your left shoulder with your arms extended. Lower the ball to the starting position and repeat going from your left hip to your right shoulder. Repeat the desired number of times. Throughout the exercise, concentrate on looking forward and contracting your abs. This exercise can also be done sitting on an exercise ball.
Leg Pull-in
You can work both the lower and upper abs with the leg pull-in. Sit near the front edge of a chair, hold the sides of the seat for balance and lean back about 45 degrees. Keep your knees and feet together with a slight bend in your knees and stretch your legs out in front of the chair. Breathe out, bring your knees and torso together and hold this position for 10 seconds. As you inhale, stretch your legs back out in front and lean back 45 degrees. Repeat the desired number of times. Keep your abdominal muscles contracted during the exercise.

Read more: http://www.livestrong.com/article/514256-ab-exercises-for-men-using-chairs/#ixzz1ytf1M11P
• Start with the "canoe" exercise. Stand with your feet shoulder-width apart and clasp your hands together at your midsection. Bend your knees slightly while you perform a sort of rowing motion, bringing your hands from your midsection past your hips on both your right and left side. Many people choose to add a small 5-pound (2.26-kilogram) dumbbell to this exercise for extra muscle tone. You can alternate right and left for 20 repetitions, or do 10 and 10 for each side separately.
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• 2
Follow-up with a "standing crunch." This is essentially the same exercise as a standard crunch, only standing up. Begin by holding your right arm at a 90-degree angle in front of you. Simultaneously raise your left knee as you bring your right elbow down until your knee and elbow slightly touch each other. Do 10 repetitions for each side. Add an ankle or wrist weight for extra resistance.
• 3
Try high kicks if you are feeling flexible. Stand with your hands outstretched at a 90-degree angle to the ground. Kick your feet up one at a time, attempting to hit your fingertips. It is better to do this exercise slowly and methodically to avoid a painful muscle or tendon tear, which will really set you back. It is extremely important that you stretch out properly before trying this standing ab exercise.
• 4
Implement cable exercises if you own a workout-machine. Many modern workout machines available for your home gym and those available at most local fitness centers are designed with several standing ab workouts in mind. The first one is a cable rotation, for which you stand with the cable device chest-high on one side of your body and slowly pull it to the other. A cable lift involves the same motion, only with the cable beginning at your waste and pulling the cable diagonally at a 45-degree angle across your body. Finally, opposite of the lift, is the chop. Simply place the cable's starting point above your shoulder and pull down diagonally at a 45-degree angle. Do all of these exercises in sets of 10 for both sides of your body.
• 5
Bend your way to better abs. One of the best standing exercises for your strengthening abs is also the easiest. Side bends are simple. Hold a 2.5, 5 or 10-pound (1.13, 2.26, 4.5-kilogram) dumbbell in one hand and place your other hand on your head by stiffly bending your elbow. Simply bend slightly to the side of your body that you are holding the weight in. Because most ab exercises only work front to back, the sideways motion of side bends are especially adept at toning hard to target obliques and lower back muscles.
We often work our abs with exercises like crunches, bicycles and planks. Floor exercises are important, but standing ab exercises can target your abs in a more functional way, the way your body actually moves in real life. The following moves show you how to get off the floor with challenging standing ab exercises.
Reverse Wood Chops
Paige Waehner
Reverse wood chops are great for the abs because they involve rotating the body and bringing the arms from the hips and across the body to the opposite shoulder. This dynamic exercise requires the abs and back to stabilizing the body throughout the movement.
There are a number of different ways to do woodchops:
• Without rotation: One option is to rotate the entire body through the movement (as shown here) or you can keeping the hips, knees and chest facing forward and just move the arms across the body for more core stabilization.
• With different types of equipment: You can use resistance bands, a medicine ball, a dumbbell or a Ballast Ball.
• In different positions: Do this move while sitting, kneeling or even lying on an exercise ball.
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Horizontal Wood Chops
Paige Waehner
Like the diagonal wood chops shown above, horizontal wood chops take your body through a rotation, moving the arms from one side to the other and targeting every muscle in the abs and back with some core stabilization thrown in.
Spice things up with these ideas:
• Add more range of motion - You can keep the body facing forward and focus on only rotating the torso and arms, or you can pivot on the feet as you rotate to add more movement.
• Add variety - If you're a beginner, try doing the move as shown or in a staggered stance for more stability. Add variety by kneeling, lying on a ball or even while standing on one leg (advanced).
• Add different resistance - Use your body weight, resistance bands, a medicine ball, a dumbbell or cables.
Side Bends With a Medicine Ball
Paige Waehner
While side bends won't necessarily whittle your waist (that comes from losing body fat), this overhead side bend is a great way to strengthen the muscles of the waist (the obliques) while also targeting the abs and lower back.
Focus on doing this exercise at a slow, controlled pace rather than using momentum, which can cut down on the effectiveness and open you up to injury. You can also change things up with these ideas:
• Try different positions - Do these standing, sitting, kneeling, standing on one leg or even standing on a BOSU or other unstable surface.
• Try different types of resistance - Use your body weight, light dumbbells, cables, bands or an exercise ball for more variety.
Windmills
Paige Waehner
The windmill is an excellent exercise for the entire body with a strong focus on the obliques and the lower back. With this move, form is everything. The main keys to good form:
• Start with no weight - Practice the move without any weight and make sure you're bend to the side, rather than rounding forward. When you do add weight, you can use a kettlebell (as shown) or dumbbells.
• Bend the knee as you lean down - This will help you keep your chest lifted, rather than bending forward (which defeats the purpose of the exercise).
• Kick your opposite hip out - As you bend towards one side, push the opposite hip to ensure good alignment.
You can add intensity by holding weights in both hands.
Find detailed instructions here.
Overhead Squats
Paige Waehner
The overhead squat is an advanced ab exercise that looks easier than it is. Your abs and back work hard to keep the body in position as you squat and rotate to bring the arm overhead, making this a dynamic, whole body exercise.
Use these tips when getting started:
• Start with no weight - It's easier to practice good form (squatting with the hips back, core braced, arm straight up) with no weight. When you do add weight, start with light dummbells or kettlebells.
• Look forward - Looking up at the weight also makes this move more challenging. Beginners should look forward until you practice the move and feel more comfortable looking up.
• Watch your back - If you have any back or hip issues, you may want to modify or skip this exercise.
Medicine Ball Circles

Medicine ball circles are one of my favorite exercises for warming up the entire body, especially the abs and back. The idea is to circle the weight, making the biggest circle you can while using your whole body in the process. Tips for making this exercise more effective:
• Move through a full range of motion - As you make your circles, bend the knees and pivot on the feet as you turn and rotate through the movement. Avoid keeping the feet planted, which may tweak your knees.
• Use a light weight - Start with a light medicine ball or dumbbell to get used to the movement before adding too much weight.
• Brace the abs and keep the back straight - As you move towards the floor, keep the back straight rather than rounding forward.
Medicine Ball Rotations with Static Lunges
Paige Waehner
The static lunge with a med ball rotation is another great exercise for working the abs and back while building endurance in the lower body. The idea is to engage the stabilizer muscles in your legs and hips to hold a lunge while rotating the medicine ball slowly to one side and then the other.
As a modification, keep the medicine ball close to the body as you rotate, focusing on keeping the entire movement centered on the torso. As you get stronger, straighten the arms to create a longer lever and to increase the intensity. You can also squeeze the ball as you rotate to engage the chest, making this a whole body exercise.
You can also do this exercise with a dumbbell, a resistance band or even holding an exercise ball.
Figure 8s with a Medicine Ball
Paige Waehner
Figure 8 Lunges are a total body exercise emphasizing core strength and stability along with lower body endurance and overall balance and coordination.
The key to making this move effective is to start by performing each move separately: Step forward into a lunge with the right leg and hold that position, getting your balance. Then, take the ball to the opposite hip, rotating through the torso, and sweep the ball down and up in the first half of your figure 8. Then step the right foot back to start before taking the same leg back into a reverse lunge. Hold that position as you complete your figure 8 motion to the other side. Do all reps on one side before switching legs.
You can also do this move with a dumbbell or a kettlebell.
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Standing Side Crunch
Paige Waehner
The standing side crunch is all about the obliques, with an added challenge to your balance and stability. To really engage the obliques, go through a full range of motion and keep the movement slow and controlled. As you bring the knee towards the elbow, keep the chest open rather than rounding forward - imagine that your back is against a wall and you're sliding along the wall as you do this exercise.
You can also make this move a bit more cardio intensive by speeding it up and going as fast as you can. The momentum takes some of the focus away from the core and puts it more on the heart rate. This is a great warm up exercise for almost any type of workout.
Standing Crossover Crunch
Paige Waehner
The standing crossover crunch looks a lot like the bicycle move done on the floor, with an emphasis on the obliques. To really get the most out of this exercise, go slow and focus on bringing the shoulder towards the hip, rather than the elbow to the knee. This will put the focus on rotating through the torso and engaging the core rather than swinging the arm towards the knee.
You have a number of options with this exercise. You can keep the move slow and controlled, which will focus more attention on your core as well as balance and stability or you can make the move more dynamic by speeding things up, which will make it more of a cardio exercise.
Standing Ab Workout
If you're tired of the same old crunches, this Standing Ab Workout will challenge your core in a whole new way. Standing Ab Exercises are more functional, more effective and target all the muscles of your abs for a strong, fit core.
Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercises that cause pain or discomfort.
Equipment Needed
A resistance band, various weighted dumbbells, a medicine ball and a kettlebell (optional)
How To
• Warm up with a few minutes of light cardio
• Complete each exercise as shown, keeping each move slow and controlled
• Repeat the entire sequence for a longer, more intense workout
• Keep body stabilized throughout the movement and avoid swinging or using momentum
Medicine Ball Circles
Hold a med ball overhead and lean to the right, pivoting on the feet to rotate the body as you circle the ball to the right. Continue in the circle, bringing the ball forward and then turn to the left, again pivoting on the feet, as you circle the weight all the way around. Repeat for 16 reps on one side and then switch to the other side.

Standing Side Crunch
Begin in a standing position, right arm straight up in the air. Shift your weight to your left leg and slowly bring the knee up and out to the side while brining the right elbow towards right knee, squeezing the obliques. Take the arm up and the foot down and repeat, keeping the move slow and controlled. Repeat for 16 reps on each side.

Standing Crossover Crunch
Stand with hands behind the head, elbows out. Bring the right knee up and across the body as you rotate through the torso, bringing the left shoulder towards the right hip. Return to start and repeat, keeping the move slow and controlled. Repeat for 16 reps on each side.


Reverse Wood Chops
Attach a resistance band to a sturdy object near the floor. Hold the other end and take a few steps away for added tension. Keeping the arms straight, rotate the body and bring the arms up in a diagonal while squeezing the abs. Pivot on the feet and rotate the hips and knees as you turn. Rotate back and repeat for 10-16 reps before switching sides.

Horizontal Wood Chops
Wrap band around a sturdy object at waist level and stand sideways, holding handles in both hands. Keeping the arms straight, bring the arms across the body, slowly rotating to the opposite side and contracting the obliques. Return to start and repeat for 16 reps before switching sides.

Front and Rear Figure 8 Lunges
Step forward with the right leg into a lunge while sweeping medicine ball to the right, down and up in a half circle (half of the figure 8 motion). Step back to start and then step the right foot back into a reverse lunge, sweeping the medicine ball to the left, down and up in a half circle to complete the figure 8 motion. Continue lunging forward and back with the same leg, moving the ball in a figure 8 motion for 16 reps, then switch sides.

Static Lunge with Rotations
Begin in a lunge position, right leg forward, left leg back. Hold a medicine ball with the arms straight out. Keeping the lower body stable, rotate from the torso to bring the arms across the body to the right. Come back to center and now to the left, keeping the move slow and controlled. Repeat for 8 reps, then switch legs and complete another set of 8 reps.

Overhead Squats
Stand in a wide stance holding dumbbells in each hand. Take the right arm up, letting the left arm hang towards the floor. Looking up at the right arm (optional) lower into a squat until the thighs are parallel to the floor. Press back up, keeping the arm up and repeat for 16 reps on each side.

Windmill
Hold a kettlebell or dumbbell in the right hand. Turn the right toes out and the left toes forward and take the left arm straight up. Lean to the right, kicking the left hip out and bending the right knee as you lower the weight towards the floor. Keep your eyes on the extended left arm. Straighten and repeat for 16 reps before switching sides.
Total Core Workout
This intermediate/advanced Total Core Workout targets all the muscles of the torso include the abs, back and pelvis. These are dynamic exercises using an exercise ball and resistance band or tube. Take care when performing these exercises and avoid arching the back. If you find this difficult, you can place a rolled up towel under the lower back/hips for extra support. As always, avoid any exercise that causes pain and check with your doctor if you have any injuries or medical conditions.
Horizontal Wood Chops
Wrap tube or band around a sturdy object and stand to the left, holding handles in both hands. Keeping the arms straight, swing the arms across the body and rotate towards the left, contracting the abs. Return to start and repeat for 10-12 reps before switching sides.


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Ball Pass
Begin by lying on your back with the legs straight up (bend them if needed) and holding the ball straight up over the body. (A) Put the ball between the feet, squeezing them to keep the ball in place, and lower both the arms and legs down towards the floor. (B) Bring them back up and take the ball in your hands. (C) Lower the arms and legs down towards the floor again and continue, exchanging the ball between the hands and feet for 8-12 reps.


Ball Plank with Leg Lift
Get into plank position with the feet/shins resting on the ball, hands under shoulders and abs contracted. Keeping the core tight, lift the right leg off the ball a few inches and lower. Lift the left leg off the ball and lower. Continue alternating legs for 8-10 reps on each side.


Reverse Hyper-Extension on the Ball
Lie face down on the ball and roll forward until you're resting on your forearms, legs straight and toes resting on the floor. Keeping the legs straight, lift them up until the body is in a straight line, concentrating on the lower back. Lower the legs slightly and repeat for 10-12 reps.


Roll Ups with the Ball
Begin seated on the floor, legs and spine straight and the ball extended out in front of you. Pull the abs in and engage the pelvis as you roll down onto the mat, feeling each vertebrae make contact, taking the ball over the head. Roll back up to start taking the ball up and reaching forward as you come back to sitting. Repeat for 10-12 reps and bend the knees to modify this move if your back is arching off the floor.
b

Plank Press-Ups on the Ball
On your knees, place you forearms on the ball and roll forward a bit until your back is flat. Straighten the knees and bring the body into a plank position. Hold for 1-2 seconds, lower the knees and repeat for 10-12 reps.


Jacknife
Begin lying on the floor with the legs straight up (knees slightly bent if needed) and hold the ball behind the head. Lower the legs a few inches and then bring the ball up as you bring the legs in, touching the ball to the toes in a full crunch. Lower and repeat for 10-12 reps.


Workout Tips:
• Do this workout 2-3 non-consecutive days a week
• Each exercise should be slow and controlled. Don't use momentum and don't allow the back to arch. Modify any exercises as needed or skip any moves that cause pain
• Beginners: Start with this Beginner Abs Workout if these moves are too difficult.
• Int/Adv: Perform 1-3 sets of each exercise or go through the exercises circuit-style, one after the other and repeat if desired.

Heavy deadlifts and squats seem to be doing wonders for my ab strength.

^ This, and throw in some hanging pikes and you're good.

Ab Training
The abs are split into upper and lower abs and the upper and lower obliques. You’re workout should include exercises to hit each of these areas. The following is a list of exercises and what part of the abdominals they hit.
* Crunches – The bench press of the abdominals. Crunches hit all of the abdominals with special emphasis on the upper abs.
* Decline Crunches – Emphasizes upper abs.
* Cable Crunches (with a rope) – Hits both parts of the abdominals with emphasis on the upper abs.
* Reverse Crunches – Hits the entire abdominal complex with special emphasis on the lower abs.
* Hanging Leg Raises – Hits mostly lower abdominals.
* Hanging Knee Raises – Hits mostly lower abdominals.
* Sit ups – Hits the entire abdominal complex.
* Decline Crunch – Emphasizes upper abs.
* Oblique Crunches – Hit upper and lower obliques, with a bit more emphasis on the upper obliques.
* Hanging Side Knee Raises – Emphasizes lower obliques.
* Trunk Twists (with broom handle across shoulders) – Emphasizes obliques.
* Abdominal Machines – Hit the entire abdominal complex.
When training the abdominals, the repetitions should be kept within the 8-15 rep range. When training the upper obliques keep the repetitions in the 12-20 rep range and when training lower obliques keep the repetitions over 30. Here are a few sample workouts.
Sample Workout #1
* 2 warm-up sets of 12 reps of Hanging Leg Raises
* 2 failure sets of 8-12 reps of Hanging Leg Raises
* 1 warm-up set of 12 reps of Cable Crunches
* 2 failure sets of 8-12 reps of Cable Crunches
* 1 failure set of Side Crunches 12-20 reps (to both sides)
* 2 sets of 30+ reps on Trunk Twists
Sample Workout #2
* 2 warm-up sets of 12 Hanging Knee Raises
* 2 failure sets of 8-12 reps Hanging Knee Raises (hold dumbbell between feet if extra resistance is needed)
* 1 warm-up set of 12 reps of Crunches
* 2 failure sets of 8-12 reps of Crunches (do on decline bench or with weight on chest is extra resistance is needed)
* 1 failure set of Side Crunches 12-20 reps (to both sides)
* 2 sets of 30+ reps of Trunk Twists
It should also be noted that serious bodybuilders who are training with a focus towards competing should practice vacuums. These are very impressive when done onstage and help one achieve great abdominal control. They can also help tighten the waist a bit.

^^^^^^^^^^^Thanks this some good information....

Wall of text crits you for over 9000...


If you're spending that much time working your abs, well unless you're in the gym for like 6 hours a day there's a good chance you're doing it at the expense of other stuff that's at least as important if not more so.

Yup, P90X Abs is only 15 minutes, and Tony still says to NOT do it every day.

Ouch!!! But it hurts so good!