Abdominal Exercises

Stronger firmer abdominals and a true six pack, can be achieved by performing the following abdominal circuit. There are 3 different abdominal exercise circuits, for beginners, intermediates and advance. Aim to perform one of the following abdominal circuits according to your fitness level 2 - 3 times a week to help strengthen your abdominal muscles.

The Abdominal workouts will strengthen your lower, upper and oblique abdominal muscles. Start with the beginners abdominal exercise circuit, and try to perform the desired amount of repetitions and sets for each abdominal exercise, having sufficient rest between abdominal exercises and sets (20 -30 sec's).

Try and increase the amount of reps that you perform each week by 2, until you can comfortably perform 20 reps of each abdominal exercise. The best way to strengthen your abdominal muscles is to vary both the exercises you perform, and also the workout routines that you do.

Looking at the notes on abdominal techniques, will help give you correct technique.

ABDOMINAL EXERCISES FOR BEGINNERS

BREATH	HIP ROLL	NORMAL	BRIDGING
10 Deep Breaths	2 Sets of 10 slow rolls each side - with 20 seconds rest.	2 Sets of 10 lifts with 20 seconds rest.	1 Set of 10 slow lifts. Hold for 3 - 5 seconds in upward phase.
STANDING ROTATION	HANDS VIA KNEES	SEATED KNEE TUCKS	SUPERMANS
Alternate sides for 30 - 45 seconds.	2 Sets of 10 lifts with 20 seconds rest between sets.	2 Sets of 6 - 10 lifts with 20 seconds rest between sets.	Alternate sides for 45 - 60 seconds.

ABDOMINAL SWISS BALL EXERCISES FOR INTERMEDIATES

SEATED CIRCLES	CHEST PRESS	REVERSE TWIST	NORMAL SIT - UPS
5 Deep Circles in each direction.	2 Sets of 12 - 15 lifts each side - with 20 seconds rest.	2 Sets of 10 - 15 turns each side with 20 seconds between sets.	3 Sets of 10 slow lifts. Hold for 3 - 5 seconds in upward phase.
HIP ROLLS	BRIDGING	NORMAL PLANK	NORMAL OBLIQUE
12 Slow rolls each side for 2 sets - 20 seconds rest between sets.	2 Sets of 12 - 15 lifts with 20 seconds rest between sets.	2 Sets of 45 seconds lift with 20 seconds rest between sets.	2 Sets of 15 slow lifts with 20 seconds rest between sets.
REVERSE BACK EXTENSION	SUPERMANS	SCISSOR LEG REVERSE CURL	LIFT AND TWIST
15 Slow lifts aim for 3 - 5 seconds per exercise.	2 Sets of 12 - 15 lifts each hand, with 20 seconds rest between sets.	Perform 12 slow lifts each leg, holding in upward phase for 3 seconds.	Perform 10 - 15 slow lifts each side, holding in upward twist phase for 3 seconds.

ABOMINALS MEDICINE BALL EXERCISES FOR ADVANCED

SEATED TWISTS	LYING MEDICINE BALL OBLIQUES	AROUND THE BODY (SMALL BALL)	STANDING SIDE BENDS
12 - 15 slow turns each side. Breathe deeply throughout.	2 Sets of 12 - 15 slow rolls each side - with 20 seconds rest.	2 Sets of 8 - 12 turns each direction with a light ball or tennis ball.	1 Set of 8 - 10 slow bends each side. Hold for 3 - 5 seconds in down phase.
WEIGHTED GOLF SWING	SEATED ROTATIONS	LIFT ONTO CROSSED LEGS	WEIGHTED LEG EXTENSIONS
Alternate sides for 30 - 45 seconds.	2 Sets of 10 - 15 slow lifts each side. Aim to keep your arms straight.	2 Sets of 10 - 12 lifts of the ball with 20 seconds rest between sets.	Work smoothly for 45 - 60 seconds, holding a small ball between feet.
WEIGHTED V-SITS	AROUND BOTH LEGS	THROUGH SINGLE LEGS	FINAL CIRCUIT FEEL THE BURN
			Use the last 3 exercises. Work continuously for 30 seconds or (15 each way) on each exercise. Rest for 60 seconds then repeat again.
Smoothly lift ball up to your feet. 12 - 15 reps 2 sets.	Pass small ball under both legs for 30 seconds each direction.	Alternate each leg coming up, passing the ball under then over for 60 seconds