5 Abs Workouts

This program works all the abdominal muscles with five exercises that will flatten your stomach or bring out your six-pack. Crunches are good, but for a complete workout you need to attack the abdominal muscles from all directions. A high-rep protocol with short rest periods is used.

First exercise – ball pike. Place your feet on a stability ball, plant your palms on the floor (push-up position). Pull your knees toward your chest, then straighten your legs using your abdominal muscles. Balancing on the ball develops both muscle strength and balance.

Second exercise – ball crunch. Clasp your hands together and try to reach toward the ceiling, concentrating on the stretch at the top. The instability of the ball forces your core muscles to truly work, creating an additional training stimulus.

Third exercise – ball plank. Place your forearms on a stability ball, extend your legs behind you. Do not let your belly sag or your hips rise too high. To make it harder, perform the plank on one leg or add ball rolls forward and backward.

Fourth exercise – V-up twist. Sit on a mat, lean back on your elbows, lift your legs off the floor. Lift your torso and simultaneously pull your knees alternately to the left and right sides. Your abs must remain engaged throughout the movements.

Fifth exercise – bicycle. Lie on your back, lift one leg up, reach your hand toward your toes while lifting your shoulder blades off the mat. Alternate lifts to the right and left legs. Do not rest between repetitions – keep your abs engaged throughout the entire set.