First, let’s be clear; there is no one, single, “right” way to train your abs effectively.  These are a complex, albeit relatively small, group of muscles which will respond well to numerous different exercises.  The group consists not only of the prominent “six pack” muscles at the front, but also the less obvious but just as important transversus abdominis, internal obliques, the core muscles and the lower back.

Click Here to see the exact steps that “ordinary guy” Alex Miller used to lose 36 pounds of body fat and FINALLY get six-pack abs.
Check out Alex’s inspirational pictures and also the Q&A we put together on how he achieved these results (very informative and inspirational!)

So to get a really great abs workout you will need to ensure that you exercise all of these muscles, and for the best results that means including as wide a variety of exercises as possible.

Now it’s true that you can get great looking, lean and strong abs simply by working hard on the major muscle groups through such exercises as squats, deadlifts, lunges, clean and jerks etc.  Training heavy on these kind of complex, multi-joint exercises involves the abs in a great deal of work in stabilising and balancing the body – they grow strong without you even really noticing it.  But the abs, like any other muscle group, will also respond well to direct work, and for the very best results, and for the sake of the variety which is crucial to maintaining a workout regime for any length of time, it therefore make sense to include a number of these kind of exercises in your regular routine.

So here’s a selection, any few of which will give you a great abs workout – but of course you can and should vary them every few weeks or so.  This not only ensures that you’re hitting your abs in as many slightly different ways, and from as many different directions, as possible; but will also keep you interested and enjoying your workouts.

• Start with “jacknives”- lie on your back on the floor, arms outstretched behind you, hands on the floor.  Simultaneously lift your arms, body and legs from the floor, attempting to touch your hands to your feet with legs straight.  Lower back from the highest position you can attain, but keep your feet off the floor.  Repeat as many times as you can.  As a variation, perform as above but holding the top position for as long as you can.  One rep like this is plenty.
• Legs behind head – lie on your back, arms by sides and lift your legs up and over so that your feet touch the ground behind your head, legs straight.  Repeat as many times as you can.  If you don’t at first have enough flexibility in your spine then just bring your legs as high as you can; with practice your feet will soon drop towards and touch the floor.  This is a variation of the yoga “plough” position and you can if you like hold with your feet on the floor for a minute or two.  This not only works the muscles but the squeezing of the abdominal area also has a very powerful effect on the internal organs, optimising their functioning.
• Leg raises with roll back – traditional “knees to chest” leg raises, but with the variation that you roll backwards, enabling you to bring your knees in to touch your chin.  This method really squeezes the lower abdominal muscles in particular.
• Scissors – lie on your back, arms by sides, and lift your straight legs a few inches.  Spread your legs as wide as you can and then bring them back to cross your ankles.  You can aim for at least 25 reps and you’ll feel it in your lower back and hips as well as the abs themselves.
• Seated twists – sit on the floor with your legs spread as wide as you can, hands behind head, then simply twist from side to side, breathing deeply.  This is great for the obliques (love handles) and will also work your back.  You should try for 25 reps at least and build up.

Any two or three of these simple but effective drills will give you a great abs workout and are probably best done at the end of your normal routine.

If you want to get a lean, toned and shapely stomach in the shortest time then click here for access to these great free downloads
Mike Geary’s – Insider Secrets For A Lean Body (e-book)
Tom Venuto’s – Six Pack Abs Revealed (e-book)
David Grisaffi’s – Posture & Core Conditioning (e-book)
Mike Geary and Jeff “Muscle Nerd” Anderson (90 minute MP3 audio)

Enjoy!

Steve

© 2011 Effective Ab Workouts