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Instead of just outlining standard ab workouts to follow, I am going to present you with a bunch of workouts that both me and my workout partners have used over the years with outstanding results. These actually further destabilize the spine because it flexes the spine forward toward the bottom of the movement. Do: 3 reps of 10 on each leg with a 30-second rest in between The funny thing was that it wasn’t even close to my max weight.I am convinced that this happened due to the fact that I did crunches before I began my leg workout.In fact, I would say that all the ab flexing exercises I was doing back then were slowly destabilizing my spine. The main goal is to show you the proper rep ranges, rep speed, frequency, and exercise mix that will create outstanding abs.Women will want maximum development as well… which will result in a firm and flat stomach with just a “hint” of definition.So as you can see…this woman has firm flat abs, light ab definition, a lower ab “v”, etc. 2 ab training sessions a week should be fine for most gym-goers.How long should be the rest time between the sets? The idea is to hold this position for 1-2 minutes. b) Bring your right elbow to meet left knee while straightening your right leg at 45-degree angle. Learn more. newsletter subscribers!Learn how to get order discounts and FREE fitness gear!Learn how to cook delicious healthy meals and snacks!Combine flexion abdominal training with stability abdominal training to build a pair of abs that are not only defined, but also strong and sturdy as well!Josh is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT), holds a specialization in women’s specific health & fitness (WFS) and a specialization in fitness nutrition (FNS), and has his eyes set on becoming a certified strength and conditioning specialist (CSCS) next.The content of this field is kept private and will not be shown publicly.Learn how to build muscle, burn fat & stay motivatedBuild muscle, lose fat & stay motivated.

You could use wrist wraps, but I’d advise against it. Join 500,000+ newsletter subscribers!M&S weekly newsletter sends you workouts, articles and motivation based on your goal.HIT MASS Program: 3 Day High Intensity Training Split The ab wheel is great if used properly, but you are asking for back problems if you do this wrong.I have a friend who used to work for a chiropractor and a lot of patients came in as a result of the ab wheel (when an expensive version was being promoted on late night infomercials a few years back).I recommend that you do NOT do these from a standing position. ABS. This will transform your obliques and tighten up your waist, etc.Let me do my best to explain why renegade rows are such an effective exercise for the obliques.Side planks are an isometric exercise for the first function of the obliques. We are going to train those abs to display a crazy amount of muscle tone, by training them with strong and frequent static holds contractions… every single day.In fact, I’ve never met a person who was strong at leg raises with average looking absRemember, we want to stick with isometric exercises to ensure we don’t add size to the obliquesThe thinking behind each workout is where the value lies ]I’ve had a gym membership since 1987. Should I repeat the day one ? My goal with this course is flexibility. This is exactly the workout I’m doing now.I do this lying leg raise workout on Monday and Friday and I do an intense hanging leg raise workout and renegade rows on Wednesday.This works well for guys with a lot of experience and a strong mind-to-muscle link. Therefore, it is important that you pair this workout program with a complete routine on our website to ensure you’re training compound movements that will positively benefit your body composition. Also… if you feel strong enough, add in a few of the more advanced hanging leg raise variations.All of these routines will hit the lower abs, but you can target the lower abs even further by focusing mainly on various leg raises.I actually believe the lying leg raise is the best lower ab exercise.This workout is only meant to be done for 4-6 weeks max.