4 Easy Steps For A Chiseled Set Of Rock-Hard Abs!

Nothing completes a stellar frame like a set of rock-hard abs. With the 4 exercises located below you can now realize your quest to building granite-hard abs. Try them now!

Nothing completes a stellar frame like a set of rock-hard abs. Achieving success at any level of bodybuilding requires you to have deeply etched abs. How do you get them?

We'll show you with four great exercises for carving out your own set of granite-hard abdominals. Just remember that the best ab development in the world will mean nothing if your abdominal muscles are covered with fat.

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This comprehensive listing will feature ab workouts, a breakdown of the abs and its muscle parts, top ab muscle builders, and much more. Check it out! You can't go wrong.
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So along with doing these ab exercises, make sure you follow a high-protein diet, eat a moderate level of carbohydrates, reduce your dietary fat intake and burn enough calories with training. Before you start this or any other bodybuilding program, remember to consult your doctor.

dot Exercise #1: Kneeling Cable Crunches dot

    Muscles Worked:

    • Upper abdominals
    • Middle abdominals
    • Lower abdominals
    • Side abdominals

    Position:

      To perform kneeling cable crunches, use a rope or a bar with a pulldown machine. Kneel down facing the machine so that the cable comes down at a slight angle away from the rack as you crunch down.

    Start:

      Grab the rope or bar and pull it down so that your hands are positioned just above your forehead. Crunch down as far as you can go, keeping the rope or bar in the same position. Keep your arms locked and allow your abs to do the work.

FORUM THREAD
Cable Crunches For Abs.
I really dont get how to perform cable crunches to hit the abs. I looked at a lot of videos of how people did them and I still dont feel it in my abs. I tried adding more and more weight but I just ended up stopping. What weight do you guys usually use for cable crunches? - the_rookie.
[ Click here to learn more. ]

    Finish:

      Bring your body back up slowly to the start position by also allowing your abdominals to do the work and control the motion.

    Tip:

      Because you can add heavier weight, this is a particularly good exercise for causing the abdominal muscles to fatigue faster with fewer reps. Perform the kneeling cable crunches carefully and slowly, exhaling as you go down.

Cable Crunch Cable Crunch
Enlarge Click Image To Enlarge.
Kneeling Cable Crunch.

Video GuidesWindows Media - MPEG - Video iPod

dot Exercise #2: Hanging Leg Raises dot

    Muscles Worked:

    • Upper abdominals
    • Middle abdominals
    • Lower abdominals

    Position:

      To perform hanging leg raises, using a horizontal bar, position your grip on the bar a little wider than shoulder width. Hang from the bar so your legs dangle straight down.

    Start:

      With your feet side by side, bring your legs up slowly as far as you can toward your chest by bending your hips and knees.

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    Finish:

      Hold the position at the top before returning slowly to the start position.

    Tip:

      Use gloves or chalk on your hands to prevent slipping and hand fatigue. For variation, twist your hips to either side to hit your obliques or side abdominal muscles.

Hanging Leg Raise Hanging Leg Raise
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Hanging Leg Raise.

Video GuidesWindows Media - MPEG - Video iPod

dot Exercise #3: Lying Crunches dot

    Muscles Worked:

    • Upper abdominals
    • Middle abdominals

    Position:

      To perform a lying crunch, lie down on the floor or a mat. Bend your knees to about 90 degrees while keeping your feet flat on the floor. Place your hands gently behind your head.

    Start:

      Keeping your back and head straight, lift your shoulders off the floor about 4 to 6 inches. Be careful not to pull on your head with your hands.

FORUM THREAD
Crunches Needed Everyday?
Well I was just curious, do I need to do crunches everyday at the workout room? I usually save them for last, but once I get done doing my power lifts and other minor lifts, I am useully beat too much to do crunches. - cBurN.
[ Click here to learn more. ]

    Finish:

      Hold the finish position for a short period before lowering yourself slowly back to the start.

    Tip:

      For a more difficult workout, try holding a weight plate across your chest as you perform the crunches.

Crunches Crunches
Enlarge Click Image To Enlarge.
Lying Crunches.

Video GuidesWindows Media - MPEG - Video iPod

dot Exercise #4: Assisted Abdominal Leg Pushes (Advanced) dot

    Muscles Worked:

    • Upper abdominals
    • Middle abdominals
    • Lower abdominals
    • Side abdominals

    Position:

      Have a training partner stand with their legs slightly bent and spread a little farther apart than shoulder width. Lay down on your back, positioning your head on the mat between your partner's legs.

    Start:

      Grab hold of your partner's ankles for support and bring your legs up with a slight bend in your knees. Your partner should then grab the front of your ankles and proceed to push your legs down towards the floor.

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    Finish:

      It is your goal to resist your partner's leg pushes as best as you can and bring your legs back up to the starting position quickly, but under control. Avoid having your feet touch the ground after each push.

    Tip:

      This is a difficult exercise and should be performed by advanced participants only. To make the routine more interesting, have your partner randomly push your legs to the left and right as well as to the center.

dot
Bonus
Abdominal Wallpapersdot

Shredded Abs
Shredded Abs
Danish Teen, Klaus Myren Riis.
Photo By Per Bach.
Week #26 - 9/05/2006
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Abs (Self-Portrait)
Abs (Self-Portrait)
How Sweet Is A Six-Pack?!

Week #14 - 6/13/2006
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