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Core Killer! 6 Workouts, 13 Moves, 1 Sculpted Midsection!

Core Killer! 6 Workouts, 13 Moves, 1 Sculpted Midsection!

Just in, a deadly workout is on the loose and hunting for midsections! Your abs may never be the same again.

Let's face facts: Training abs kind of sucks. You're not going to set any personal lifting records on a Roman chair, and the only way you could possibly get a pump in your midsection is if you accidentally scoop Ajax into your shake instead of creatine.

No one feels butterflies of anticipation in the moments leading up to an ab workout, and unless they call you "The Situation," you're probably not going to be admiring your abs in the gym mirror.



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Still, there's no getting around it: You have to train your abdominal region, for reasons both of form and function. A set of "washboard" abs ties together a physique in a way no other body part can, and having a strong core is a surefire safeguard against myriad physical ailments. Think of it as bi-winning!

So, if you're going to be training your abs (and you are) then you might as well make the process as bearable as possible. With a little help (see below) you can even make ab training enjoyable.

Building Perfect Abs
If "This sucks, this sucks, Jesus, this sucks," is what goes through your head during an ab workout, then you came to the right place.

Mix It Up

One of the "secrets" to getting great abs is frequency. The abdominal muscles are notoriously dense, and like forearms and calves, can withstand regular punishment. They just recuperate faster than your biceps or quads can.

Ideally then, you'll want to hit your ab muscles no fewer than three times and as many as six times per week. That sounds like a lot of training; a lot of long, tedious, boring training, doesn't it?

No doubt you're already envisioning six days per week performing hundreds of reps of crunches and leg raises.

The truth is, ab training doesn't have to be all that repetitive, and it doesn't have to be that long or even too boring. I've found that you can do long workouts, or you can do frequent workouts, but you can't do long workouts frequently.

Since few have the patience to spend 20-to-30 minutes at a time on abs, a more reasonable option is to train them for shorter periods at more frequent intervals.

Hitting abs 3-to-6 days per week demands variety for reasons both physical and mental. From a physical standpoint, targeting different areas of the midsection on consecutive days allows for maximum recuperation of the areas not being targeted.

The mental benefit is obvious: You're not going to grow tired of the routine, and the more your mind is in the game when you're training, the more your body benefits.

One hundred twenty-one, one hundred twenty-two, one hundred twenty ... ah crap I lost count!
One hundred twenty-one, one hundred twenty-two, one hundred twenty ... ah crap I lost count!

6 Step Program

You don't have to train your abs every single day, but six times per week wouldn't hurt. If you can't stomach the idea of working your midsection that often though, 3-to-4 days will suffice.

However many days you decide to train your abs though, you should alternate between A, B and C categories in sequence. Just keep cycling through the three categories, regardless of which of the two workouts in each you decide to use.

The three categories, aka A, B and C, each focus on a different section of your midsection. A primarily targets the upper abs. B stresses the lowers. C concentrates on the sides, the obliques and intercostals.

The idea behind this training system is to blast each of these areas on a separate day, giving the other parts of your midsection a little recuperation time.

Of course, you can't entirely isolate areas of such a large, cohesive group of muscles, but the abs do recuperate more quickly than most other muscle groups. So they can handle some overlapping work.

You can train your abs at any time of the day and in any relation to the rest of your training, but I've always found that ab work makes for a nice transition out of a workout.

The eight minutes or so it takes to complete each of these six routines provides the perfect time to let your mind switch off from the punctuated stresses of trying to move heavy weights to the more deliberate and meditative qualities of 25-rep sets.

Snapshot from 'Stairway to Abs'
"Stairway to Abs" inspired by Led Zeppelin.

Whenever you choose to train your abs though, keep it brief. Aim for just 15 seconds of rest time between sets and move directly from the first exercise to the second, without stopping for water or to catch up with a buddy en route. The workouts should take you no more than 6-or-7 minutes at most.

If you can get them done in 5 minutes, all the better. So long as you're not sacrificing form for the sake of speed, the faster the better.

Ready for the workouts? Good. Rock 'n' roll!

Category A: Upper Abs
Workout 1:

Workout 2:


Category B: Lower Abs
Workout 1:

Workout 2:


Category C: Obliques
Workout 1:

Workout 2:

Core Muscles

Rectus Abdominus


  • Also known as the "6-pack," this is one are of the body which, if well developed, will turn eyes your way; but if underdeveloped and covered in adipose tissue, will cause uncomfortable squinting.
  • The rectus abdominus runs from sternum to pelvis and is responsible for pulling your knees to your torso and rolling your torso forward and down.
  • When we talk about "upper abs" and "lower abs," we're really talking about the rectus abdominus -- just the upper and lower parts of it.

Obliques


  • The obliques are slabs of muscle that run diagonally down the sides of your body, between your rectus abdominus and lats.
  • The function of the external obliques is to twist the body from side to side and extend and contract the torso laterally.
  • Obliques play a large role in stabilization of the body during athletic events.
  • There are both internal and external obliques.

Intercostals


  • These run diagonally across your ribcage - below your pecs and above your external obliques, interlacing with the serratus muscles.
  • The intercostals assist in deep respiration and coupled with the internal obliques work to expand and contract the ribcage.
  • There are both internal and external intercostals.

Serratus


  • These are the fingerlike muscles you find running from your lats to the sides of your ribcage and are interwoven with the external intercostals.
  • The main function of the serratus is to extend the shoulders as far forward as possible.
  • Contrary to popular belief, you can't train the serratus with crunches. Instead you'd do better to lie back on a bench with a barbell extended as at the top of a bench press and then pushing the bar even higher from the standard top position, lifting your scapula off the bench as much as possible.

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About The Author

Shawn has been involved in bodybuilding as a writer, trainer, promoter and more, for over 30 years.

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MrNph92

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MrNph92

so you can do abs 6 days a week would it be fine to do 20 30 minutes a day?

Dec 8, 2011 3:57pm | report
 
shred_it_up

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shred_it_up

i actually do p90x ab ripper every other day on my cardio day. what do you think of that?

Dec 8, 2011 7:35pm | report
 
AutumnHB

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AutumnHB

x2 Ab Ripper is a great video. For a slightly different, more cadio oriented ab-approach, try Insanity's "Cardio Abs."

Oct 31, 2012 10:15am | report
IntraVol

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IntraVol

Thanks for providing the LuLz!!

Dec 18, 2011 5:03pm | report
 
Deadkittu

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Deadkittu

hey dont go for all days do it in interval days 1 3 5

Dec 18, 2011 11:51pm | report
 
ceemartin

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ceemartin

its important that you give your abs time to recovery. take atleast a day rest in between

May 16, 2012 11:51am | report
 
EditCup

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EditCup

Im confused on how I should cycle through these:
Do I do Workout 1 for ABC on my ab day? Or do I do Workout 1 A one day, Workout 1 B the second day, and Workout 1 C the third day?

May 16, 2012 12:12pm | report
 
Craig604

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Craig604

I had the same question. It looks like you do 1A, 1B and 1C workout each session. It said to pick from one workout in each group. I believe the point is not to blast one section but to spread out and do a little of each section during each session. But what confuses me is the cable crunch, it is in group A and group C. Unless he wants you to twist when you are doing the obliques.

May 16, 2012 4:47pm | report
Loekii399

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Loekii399

I think you pick one Section (A, B, or C) each day, selecting Workout 1 or Workout 2 with in that group.

So on your 'A - Upper Abs' day, you would only do the selected the 2 exercises listed (W1 or W2) under the 'A' group.

The next day, you do the same, but selecting from W1 or W2 under the 'B' group, and then similarly on the 3rd day, making selections under the 'C' group.

Jun 10, 2012 11:05am | report
atkisson

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atkisson

I've printed this routine and I'm going to do a personal challenge of doing this routine after my work-outs for 2-weeks! Can't wait to see the results!

May 17, 2012 11:30am | report
 
danishbeastmode

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danishbeastmode

2 weeks? youll see no results try 2 months

Mar 11, 2013 5:00pm | report
sirena79

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sirena79

Did you do it atkisson and if yes, did you see any results?

Sep 16, 2013 7:55pm | report
martinicr

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martinicr

Some of those exercise are very hard but... at the end of the day you will get perfect abs!

May 29, 2012 3:26pm | report
 
Kmichaud1992

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Kmichaud1992

great article, i didn't know you can work your serratus.

May 30, 2012 8:39am | report
 
danishbeastmode

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danishbeastmode

dumbbell pullovers go do 5 sets with perfect form and tell me your serratus isnt sore. that is the best serratus excersize

Mar 11, 2013 5:01pm | report
alexowens0690

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alexowens0690

it says, "The idea behind this training system is to blast each of these areas on a separate day, giving the other parts of your midsection a little recuperation time."
Which means you BLAST your upper abs one day, then the next day do your lower abs, then the next day do obliques. Concentrate each day on just ONE part of your midsection.

Jun 1, 2012 3:30pm | report
 
50Four

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50Four

will do this tonight!

Jun 8, 2012 11:15am | report
 
mmatrain93

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mmatrain93

i used to think the intercostals were the obliques... this made me feel very stupid lol but at least i got the right info now!

Article Rated:
Jun 10, 2012 5:10pm | report
 
anlikaeltan

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anlikaeltan

You're actually right, those are part of your external oblique muscles. The intercostals cannot be seen from the surface because it is covered by many other muscles like the pectoral muscles, the serrated anterior, the costal origins of the oblique muscles.

Jun 19, 2012 6:47am | report
anlikaeltan

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anlikaeltan

I don't mean to sound like a know it all but those aren't your intercostals. Those are actually part of your external obliques. Your intercostals are in between your ribs.

Jun 19, 2012 6:37am | report
 
atkisson

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atkisson

This routine truely helped me to get my abs where they have never been before! THANK YOU SO MUCH! I have added these exercises to my routine for a little over a month now and the results have been amazing!

Jun 24, 2012 1:32pm | report
 
tlesh993

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tlesh993

for leg raises i like to hold a dumbell between my legs. It works your abs faster and harder

Jul 10, 2012 7:26pm | report
 
atkisson

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atkisson

Thanks for this information! As you can see, I followed this routine. I have had several comments on my abs, and often people asked me what routine I followed. I have forwarded several people to this routine. THANKS SHAWN!

Oct 18, 2012 6:09pm | report
 
Geoff89

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Geoff89

Worst ab workout I have ever done :-(

Nov 1, 2012 3:15am | report
 
JTWozzy

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JTWozzy

Great Article..

Jul 6, 2014 7:48am | report
 
Showing 1 - 25 of 26 Comments

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