My Ab Workout

Hi MFP Friends!

I've had a lot of requests for tips on strengthening abs so just thought I would post what I do to keep my abs in shape.

Mondays: 10 minutes worth of planks (front, side, twisting, and one foot)

Tuesdays: Rest abs

Wednesday: Rest abs

Thursdays: 15 minutes of weighted abs using 10-15 pounds for twisting planks, peak contraction pulses, and double crunches

Friday: Rest the abs

Saturday: Full 60 minute Abdominal workout (example below)
-10 minutes of warm-up on a cardio machine
-30 second side plank into one minute front plank (repeat for each side)
-20 peak contraction crunches with 10 lb. plate/ 20 lower ab roll-ups with 5 lb. ankle weights/ 20 bicycles with 5 lb. ankle weights/ followed by 45 sec FAST peak contraction double crunches (repeat 3 time around)
- 12 ball pikes (repeat 2 times)
- 20 twisting planks/40 front plank toe taps/1 minute single leg front plank (repeat for each side)
- 12 ball pikes (repeat 2 times)
- 40 crunches with 10 lb. plate behind the head/20 bicycle crunches with no weight (repeat 5 times with 10 second break between rounds)
- 20 ab rolls ups with 5 lb. ankle weights/20 crunches with 10lb. plate behind the head (repeat 3 times with 10 second break between crunches)
- 12 ball pikes (repeat 2 times)
- 20 peak contraction crunches with 10 lb. plate/ 20 lower ab roll-ups with 5 lb. ankle weights/ 20 bicycles with 5 lb. ankle weights/ followed by 45 sec FAST peak contraction double crunches (repeat 3 time around)
- 12 ball bikes (repeat 2 times
- 45 second superman holds with no weight (repeat 3 times)
STRETCH & WATER!

Sunday: REST the abs!

I also have a recent blog post about abs: http://squarepegs.typepad.com/whats_cooking/2012/01/getting-to-the-core-of-absolutely-fabulous-abs.html

Also remember ABS are strengthened in the gym, but diet is critical for allowing that strength to visibly show!! You CAN'T spot reduce, but you can strengthen by muscle/muscle group. Getting strong abs takes a combination of light/moderate cardio, strength training, and eating right! Have a great day- hope this helps!