shelmo

Crunches Leg Raises Oblique Raises V Ups Decline Sit ups Medicine ball twists Bicycle abs Woodchops Once you get good can start throwing in some weight crunches, weighted leg raises and my favourite.. dragon flags :)

Honestly guys they just fool your muscle into thinking they are working. They won't burn fat or build up any muscle. Fact. The people who model them are fitness / physique models who train abs hard..very hard. It's more beneficial to get the diet right using programs like this and do an ab circuit once or twice a week..…

Bodyweight workouts work on all your muscles but aren't big mass builders or big strength increasers as obviously your only using your bodyweight.. they will obivously get easier as you get used to them. I do two ab circuits a week.. one is a circuit using just bodyweight.. so yeah like crunches, side oblique raises, leg…

To work your lower back directly.. do good mornings with weights or hyperextensions.. The big movements like Squats and Deadlifts will obviously all help too.

Make your workouts hit a variety of reps and weight. Just think about the style.. Biceps is one of the only muscles where cheating can actually help, so if your really exhausted your arms and can't train anymore it's ok to swing it up bit more and work on the negative rep as this will complete blast the bicep. Example…