The muscle groups that give complete development to your midsection are among the most important in your physique. Many lower-back injuries are a result of weak abdominals rather than underdeveloped spinal erectors. A tightly muscled midsection is a sure signal that you are in optimum physical condition.
Abdominal Workout Routines
Here are some workouts so you can be one of those few that are in optimum physical condition. You can incorporate these ab workouts into your exsiting workout or supplement it into a new workout.
Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!
Exercise/Beginner Routine #1:
- Sit-Ups 2-3 sets of 20-30 reps
- Leg Raises 2-3 sets of 20-30 reps
Click Here For A Printable Log Of Beginner Routine #1
Exercise/Intermediate Routine #1:
- Bench Leg Raises 2-3 sets of 20-30 reps
- Roman Chair Sit-Ups 2-3 sets of 20-30 reps
- Rope Crunches 2-3 sets of 20-30 reps
Click Here For A Printable Log Of Intermediate Routine #1
Exercise/Advanced Routine #1:
- Hanging Leg Raises2-3 sets of 10-15 reps
- Roman Leg Raises 2-3 sets of of 25-30 reps
- Barbell Side Bends2-3 sets of 50-100 reps Crunches 2-3 sets of 25-30 reps
Click Here For A Printable Log Of Advanced Routine #1
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Advanced Abdominal Workouts
Exercise/ Routine #1:
- Bench Leg Raises 5 sets of 50-100 reps
- Crunches 5 sets of 50-100 reps
- Hanging Leg Raises 5 sets of 50-100 reps
- Cable Crunches 5 sets of 50-100 reps
Click Here For A Printable Log Of Routine #1
Exercise/ Routine #2:
- Crunches 3 sets of 20-30 reps
- Side Crunches 3 sets of 20-30 reps
- Reverse Crunches 3 sets of 20-30 reps
Click Here For A Printable Log Of Routine #2
Exercise/ Routine #3:
- Leg Raises Using Hip Flexor Machine 4 sets of 15-20 reps
- Knee Ups on Flat Bench 4 sets of 20-50 reps
- Weighted Crunches 4 sets of 10-20 reps
- Weighted Roman-Chair Situps 4 sets of 20 reps
Click Here For A Printable Log Of Routine #3
Exercise/ Routine #4:
- Roman Chair Sit-Ups 3-4 sets of 40-50 reps
- Dumbbell Side Bends 3-4 sets of 50-100 reps
- Crunches 3-4 sets of 25-30 reps
Click Here For A Printable Log Of Routine #4
Exercise/ Routine #5:
- Hanging Leg Raises 3-4 sets of 15-20 reps
- Pulley Crunches 3-4 sets of 25-30 reps
- Incline Leg Raises 3-4 sets of 20-30 reps
Click Here For A Printable Log Of Routine #5
Exercise/ Routine #6:
- Roman Chair Sit-Ups 3-4 sets of 25-40 reps
- Bench Leg Raises 3-4 sets of 25-40 reps
- Incline Sit-Ups 3-4 sets of 20-30 reps
- Dumbbell Side Bends 3-4 sets of 50 reps
- Crunches 3-4 sets of 25-30 reps
Click Here For A Printable Log Of Routine #6
Exercise/ Routine #7:
- Incline Sit-Ups 5 sets of 20-30 reps
- Cable Bench Leg Raises 5 sets of 20-30 reps
- Dumbbell Side Bends 5 sets of 30-50 reps
Click Here For A Printable Log Of Routine #7
Exercise/ Routine #8:
- Roman Chair Sit-Ups 3-4 sets of 50 reps
- Crunches 3-4 sets of 25 reps
- Hanging Leg Raises 3-4 sets of 20 reps
- Pulley Crunches 3-4 sets of 30 reps
Click Here For A Printable Log Of Routine #8
Exercise/ Routine #9:
- Incline Sit-Ups 4 sets of 25 reps
- Seated Twists 4 sets of 50-100 reps
- Bench Leg Raises 4 sets of 25-30 reps
- Dumbbell Side Bends 4 sets of 50-100 reps
Click Here For A Printable Log Of Routine #9
Exercise/ Routine #10:
- Roman Chair Sit-Ups 2-3 sets of 50-100 reps
- Leg Raises 2-3 sets of 50-100 reps
- Rope Crunches 2-3 sets of 20-30 reps
- Knee-Ups 2-3 sets of 30-50 reps
Click Here For A Printable Log Of Routine #10
Exercise/ Routine #11:
- Incline Reverse Crunches 4 sets of 40 reps
- Hanging Leg Raises 4 sets of 30 reps
- Leg Lifts (isometric contraction, while laying down, hold your legs up and hold it in a position 3 inches from the ground 4 sets of Hold as long as you can.
- Crunches 4 sets of 50 reps
- Incline Sit-Ups 4 sets of 50 reps
Click Here For A Printable Log Of Routine #10
Learn More About The Ab Muscles Here.