Abdominal Workout

Beginners
choose 1-2 of the following exercises and do 1-2 sets; 12-16 reps
To Add Mass
choose 3-5 exercises and do 3-4 sets; 6-8 reps
To Tone Muscles
choose 2-3 exercises and do 2-3 sets; 10-15 reps

Supine Leg Lifts

(works the abdominals, hip flexors and obliques)
  • Lie flat on a bench with legs extended and grasp the edge (over your head) for support (Figure 01).
  • Raise the legs up at the waist/hips off the floor (don't swing the legs) (Figure 02).
  • Feel the crunch in your abdominals (Figure 03).
  • Lower the legs back down and repeat (Figure 01).
Supine 1
Figure 01
Supine 2
Figure 02
Supine 3
Figure 03

Variations of this exercise: lying floor leg raise, incline bench leg raise, hanging leg lifts.

Ab Crunch

(works the abdominals)
  • Lie flat on a mat (Figure 04).
  • Bend legs at the hips and knees (Figure 05).
  • Cross the arms over the chest (Figure 05).
  • Bend at the waist, raising your shoulders and upper body until you feel the crunch in your abs
    (Figure 06).
  • Lower the upper body down (Figure 05).
  • Repeat.
Ab Crunch 1
Figure 04
Ab Crunch 2
Figure 05
Ab Crunch 3
Figure 06

Variations of this exercise: lying floor leg raise, incline bench leg raise, hanging leg lifts.

Twisting Crunches

(works the abdominals, obliques and hip flexors)
  • Lie flat on a floor mat with knees and hips bent.
  • Place both hands behind the head (Figure 07).
  • Twist the waist up towards the right knee so your left elbow almost touches it (Figure 08).
  • Lower the upper body down, untwisting the body (Figure 07).
  • Repeat in alternating twists.
Twisting 1
Figure 07
Twisting 2
Figure 08

Variations of this exercise: abdominal twist machine, weighted twist-ups, side crunches.

After 4-6 weeks, change at least one of the following components:

  • Type or Weight of Resistance
  • Exercise
  • Positioning

Workout Routines

Abdominal Workout Back Workout Cardio Workout Chest Workout Exercise Ball Workout Leg and Butt Workout Post-Pregnancy Workout Upper Body Workout