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Ab Workouts

Redefine Your Midsection!

Ab Workouts
Author Writter Image By: MuscleSports.net
Abs Anatomy Chart

[Anatomy Chart and Workouts]

MUSCLE ORIGIN INSERTION PRIMARY FUNCTION(S)
Rectus abdominis Pubic crest Cartilage of fifth through seventh ribs and xiphoid process Flexion and lateral flexion of trunk
External blique Anteriolateral borders of lower eight ribs Anterior half of ilium, pubic crest, and anterior fascia Lateral flexion of the trunk
Internal oblique Iliac crest Cartilage of last three to four ribs Lateral flexion of the trunk
Transverse abdominis Iliac crest, lumbar fascia, and cartilages of last six ribs Xiphoid process of sternum, anterior fascia, and pubis Compresses abdomen
Erector spinae Posterior iliac crest and sacrum Angles of ribs, transverse processes of all ribs Extension of trunk

Ab Workouts

A good clean chiseled midsection is the center piece of the perfect physique. Let our workouts help you obtain the six pack you've been desiring today.

Exercise/Beginner Routine #1 # of Sets # of Reps
Sit-Ups 2-3 sets 20-30 reps
Leg Raises 2-3 sets 20-30 reps
Exercise/Intermediate Routine #1 # of Sets # of Reps
Bench Leg Raises 2-3 sets 20-30 reps
Roman Chair Sit-Ups 2-3 sets 20-30 reps
Rope Crunches 2-3 sets 20-30 reps
Exercise/Advanced Routine #1 # of Sets # of Reps
Hanging Leg Raises 2-3 sets 10-15 reps
Roman Chair Sit-Ups 2-3 sets 25-30 reps
Crunches 2-3 sets 25-30 reps
Seated Twist 2-3 sets 50-100 reps

Here are some other workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Bench Leg Raises 5 sets 50-100 reps
Crunches 5 sets 50-100 reps
Hanging Leg Raises 5 sets 50-100 reps
Cable Crunches 5 sets 50-100 reps
Exercise/ Routine #2 # of Sets # of Reps
Crunches 3 sets 20-30 reps
Side Crunches 3 sets 20-30 reps
Reverse Crunches 3 sets 20-30 reps
Exercise/ Routine #3 # of Sets # of Reps
Leg Raises 4 sets 15-20 reps
Knee Ups 4 sets 20-50 reps
Weighted Crunches 4 sets 10-20 reps
Weighted Roman-Chair Situps 4 sets 20 reps
Exercise/ Routine #4 # of Sets # of Reps
Roman Chair Sit-Ups 3-4 sets 40-50 reps
Side Bends 3-4 sets 50-100 reps
Crunches 3-4 sets 25-30 reps
Seated Twist 3-4 sets 50-100 reps
Exercise/ Routine #5 # of Sets # of Reps
Hanging Leg Raises 3-4 sets 15-20 reps
Rope Pulley Crunches 3-4 sets 24-30 reps
Incline Leg Raises 3-4 sets 20-30 reps
Exercise/ Routine #6 # of Sets # of Reps
Roman Chair Sit-Ups 3-4 sets 25-40 reps
Bench Leg Raises 3-4 sets 25-40 reps
Incline Sit-Ups 3-4 sets 20-30 reps
Side Bends 3-4 sets 50 reps


Tags: Abdominals Core

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Gymreapers
Hanging Ab Straps
Core Strength and Abdominal Training!

 

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