| The Strictly Abs Workout |
This abdominal workout while it is simple when performed consistently and correctly can drastically transform your abs and provide a significant increase in overall core strength. |
| Equipment Needed |
Medicine ball or single dumbbell |
| Exercises |
Exercise Information and Tips |
Rep Information |
| Warm Up |
Quick warm up set of simple crunches to get blood flow into abdominals. |
Complete 1 set of 25 reps. |
| Weighted Sit Ups |
This exercise will aid your abdominals in gaining mass, using a medicine ball is best, but a weight can also work. You may use a spotter, depending on the type of weighted sit up you do. |
Complete 4 sets of 25 reps with 45 seconds rest between sets. |
| Lying Leg Lifts |
Leg lifts focus on the lower section of the abdominals; also aids in lower back strength. |
Complete 3 sets of 30 seconds with 45 seconds rest in between sets. |
| Ab Crunch |
Back to the basics, this exercise will make your abdominals feel the burn as long as you keep to the proper form. This will work mostly the middle section of your abdominals. |
Complete 4 sets of 25 reps, with 45 seconds rest in between |
| Bicycle Crunch |
Lay on your back with your hands on your head and feet in the air, then bring the right knee to the chest and the left elbow to the knee while trying not to move the neck, then again with the left knee and right elbow and continue. This a very effective exercise but can be difficult for beginners. |
Complete 3 sets of 30 seconds, with 45 seconds rest in between sets. |
| Vertical Crunches |
For this exercise lay on your back, then bring your legs straight up into the air so they are perpendicular to your body. Put your hands behind your head and begin crunching. |
Complete 3 sets of 25 reps, with 45 seconds rest in between sets |
| Burnout |
Do as many standard crunches as you can, whether it is 25 reps or 100 reps, perform until failure. |
1 Burnout set |
