Sultan of Steel’s Ab routines

I don’t know anyone who doesn’t want a strong and ripped abdominal section. The information provided here can make your muscles tighter but the way you eat has a huge effect on how, “ripped” you will become.

There are a plethora of different movements for training the abs. Let’s keep it simple. I have two basic routines, which come from years of study and application. I do add to these routines from time to time but always get a burn with or without the addition of supplemental exercises or repetitions.

Hint: It really isn’t necessary to do 1000’s of repetitions to get washboard abs. It is however, important to concentrate on proper breathing and contraction.

Let’s begin with a basic, foundation building ab routine. (link to an animation of "Abs Foundation Building") These begin with right side and then left side leg lifts, followed by center leg lifts. Perform 10-20 repetitions, depending on how strong your abs are. We begin with leg lifts because they focuses on the lower abs. It is better, without a doubt, to begin here first. The upper abs are the support for the entire ab region. If you work them first and tire them, they will be unable to properly support the other areas. After the leg lifts, finish with “crunches.” (link to the animation of "Abs Bench Crunches")

For more advanced abdominal training, try these routines.

Advanced Abs – I (link to the animation of “Abs Bench Lower”)
Side, side, center, leg lifts
Side, side, center, knee roll ups
Crunches (link to the animation of AniGiffyAbsBenchUpper1)

Advanced Abs – II Similar to Advanced Abs - 1 but add Hip Raises (link to animation of “Abs Hip Raise.”)
Side, side, center, leg lifts
Side, side, center, knee roll ups
Hip Raise
Crunches

The Hanging Leg Raise. (link to the animation, “Hanging Leg Raise”) I prefer to do these with an elbow strap to support me while I concentrate solely on the ab region.

How To: Hanging from a suspended oHowbar with your feet off the floor, curl the knees into the chest. Try to raise the knees high enough that your hips move slightly forward. This will provide additional stress to the lower abs. When curling your knees up, blow out your breath and squeeze your abdominal region, as though someone was going to hit you there. Try to complete 2 sets of 10 the first few times. After you feel more comfortable with the movement, add repetitions and sets. If you’d like to stress the obliques, the muscles alongside the rectus abdominis, alternate bringing your knees from one side to the other.

Note: When performing any abdominal routine, you must keep in mind a couple of key points. Always breathe out and squeeze when you contract the abs. It is not necessary to do thousands of repetitions when training abs. However, it is imperative to do them properly. Concentrate and focus on proper form.