MIDSECTION workout

The ULTIMATE 12-Step-Program for Super-ripped abdominals

How’d you like to showcase phenomenal slabs of abs this summer? You can, you know. Of course there’s a price to pay, in time and effort. The great thing about exercising your abs is that no matter what the ultimate goal, each and every repetition helps to trim the fat, and for a man, who's fat tends to gathers around the belly, that's a vital health benefit. This comprehensive workout presents every abdominal and oblique exercise you'll ever need. There are weight and weight-free exercises. A Swiss ball is utilized, which makes you to stay balanced and forces the midsection muscles to contract hard. That extra effort helps bring out the abdominal definition all men seek. Also included is a heavy weight plate, again for added emphasis. Variety is a key. Like other muscle groups, the abs and obliques need to be stimulated through constantly changing exercises. It's best to do some exercises one day and different ones the next. Some movements put extra emphasis on upper abs and some on lower abs. Some oblique movements include serratus muscles around the rib cage, while others are ab/oblique combinations.

Front Crunches

Lie with your back on a Swiss ball, hands behind head. Proceed
to raise the head and shoulders off the ball. Pause, then return
to starting position. Perform 20 repetitions.

Side Twists

Lie with your back on a Swiss ball, the upper body slightly raised. Proceed to twist to the right. Pause, then return to starting position and next twist to the left. Perform 20 alternating twists to each side.

Side Leg Raises

Lie on your left side, with the upper and lower bodies aligned, supported on the left forearm. Proceed to raise the straight right leg. Pause, then lower to starting position. Perform 20 repetitions, then turn on your right side for 20 reps raising the left leg.

Bicycle Kicks

Lie on your back with hands behind a raised head and legs out, slightly off the floor. Proceed to pull the left knee in and extend the right elbow to meet it. Pause, then return to starting position and next pull the right knee in and extend the left elbow to meet it. Perform 20 alternating repetitions to each side.

Extension Crunches

Lie on your back with legs bent, feet flat and arms extended straight up. Proceed to raise the head and shoulders off the floor. Pause, then return to starting position. Perform 20 repetitions.

Leg Raises

Lie on your back with palms down under buttocks and legs extended out, slightly bent and off the floor. Proceed to raise legs up together. Pause, then return to starting position. Perform 20 repetitions.

Hip Raises

Lie on your back with hands palms down at sides and legs
extended up together. Proceed to raise hips off the floor. Pause, then return to starting position. Perform 20 repetitions.

Sprinter Starts

Lower into a sprinter position with hands palms down in front, one foot forward and one back. Proceed to lift both feet, bringing the back foot forward and extending the forward foot back. Pause, then return to starting position. Perform 20 repetitions each way.

Weight-Plate Extensions

Lie on your back on a Swiss ball grasping a weight plate with both hands. Proceed to twist to the right, extending the plate to that side. Pause, then twist to the left, extending the plate to that side. Perform 20 alternating repetitions to each side.

Weight-Plate Crunches

Lie on your back on a Swiss ball grasping a weight plate with both hands above the chest. Keeping the arms straight, proceed to raise the head and shoulders off the ball. Pause, then return to starting position. Perform 20 repetitions.

Weight-Plate Bends

Stand grasping weight plates in both hands at your sides. Proceed to bend to the left. Pause, then return to starting position and next bend to the right. Perform 20 alternating reps to each side.

Weight-Plate Twists

Stand grasping a weight plate in both hands in front of the chest, with legs wide apart. Proceed to twist to the right. Pause, then twist to the left. Perform 20 alternating repetitions to each side.