Time2Transform

I’m always receiving questions regarding my favorite ab exercises and how often I work them out. So I figured I would take some time to discuss this issue and give some of my personal favorites. So if your tired of boring old crunches and are looking for some new exercises to spice up the routine and carve out that chiseled midsection you will want to read on.

First off frequency I usually train abs 3 times per week for about 15-20minutes at a time. I chose to split up my routines to target specific regions of the Abdominals. My personal routine looks like this Mon-Obliques, Wed-Lower abs, Friday-Upper Abs. Now that’s just where my main focus is when selecting exercises, but I work the entire abdominal region top, middle, and bottom a little bit each workout.

My favorite exercises for targeting the obliques are:

1.)Hanging Wind Shield Wipers

2.)Weighted side bends-Hold db down at side arm straightened and raise db by crunching the abdominal on the opposite side of arm holding weight.

3.)Side Plank with hip raise

My Favorite exercises for targeting the lower abs are:

1.)Hanging leg raises

2.)Weighted knee ups-Sit on edge of bench and bring your knees in towards your chest an then straighten them back out in front of you

3.)Reverse crunches

My favorite exercises for targeting the upper/middle abs are:

1.)Slow controlled Decline Crunches

2.)Weighted rope crunches-attach a rope to the upper pulley on a cable machine, hold rope behind head while kneeling on floor in front of weight stack, slowly perform a crunch bringing your elbows down towards your knees. Pause at the bottom and then slow return to starting position.

3.)Exercise ball roll-outs-starting position shown, continue to roll out keeping your forearms on the ball stretching as far out as you can go then, using your mid section pull your body back to the starting position.

Those are the exercises I chose on a routine basis to help me sculpt the shredded six pack I currently have developed. Hopefully this gives you some other selections to chose form and try out. If your not seeing the results you want its always good to try and mix things up and give the body some new exercises it has to adapt to.