My Abs My Routine
By Eric Howser
Most people want the washboard stomach that we all see on T.V. or in magazines, but believe it’s not possible for normal people to achieve. What those people fail to realize that it’s possible, it just takes dedication and consistency. Time and time again you hear people complain about their midsection and how all the workouts they attempt never seem to show improvement. Well this isn’t due to the ineffectiveness of the workout, but the inability of the person to stick to it. I’ve repeatedly had people ask me how I got such a dramatic change with the appearance of my body, and I simply reply, “Commitment.”
A great set of Abs isn’t easy to obtain, but like I said, it’s not impossible. I’ve tried many different Ab workouts, and came to realize that no one workout is perfect. After figuring this out I decided to try multiple workouts to see which ones I felt made the biggest impact. After trying countless excruciating routines and researching the most effective movements, I finally came up with my own.
First you have to know the types of movements your body makes when working your Abs. The three basic movements are those that consist of curling your torso and legs towards each other, twisting at the waist, and bending your sides. There are dozens of different workouts that are more than effective for each of these movements, but it’s crucial that when developing your routine that you find the ones that fit your lifestyle. What I mean by this is how you workout, in a gym with unlimited equipment or in your house with minimal equipment. To do this you can simply jump on your computer and look up Ab workouts on your search engine of choice, but remember that you need to choose at least two workouts for each movement. If you feel you are capable of handling more, go for it.
A common misconception is that it’s unhealthy to work one muscle group more than a few days a week. This may prove to be true for certain muscles, but it completely false for your Abs. Every movement you make uses some energy from your core muscles, so every part of your day could be considered a workout.
Due to my schedule I span my Ab routine across five days, and this can be modified to fit any schedule. This routine is not meant for those who quit due to difficulty, and is mainly a circuit routine. For the workouts that include hanging, you can manage these with nothing more than a pull up bar, but I find it less painful on the upper body if you invest in Ab Straps.
Monday, Wednesday, Friday
Circuit 1
Hanging Knee Raises: 30(with 20 pound ankle weights)
Weighted Crunches: 25-30
Double Crunches: 30-40
Elevated Shoulder Scissor Kicks: 40-50
Rest 90 seconds
Circuit 2
Hanging Leg Raises: 30
Weighted Crunches: 25-30
Double Crunches: 30-40
Elevated Shoulder Scissor Kicks: 40-50
Rest 90 seconds
Circuit 3
Russian Twists: (Timed) 60 seconds
Declined Sit Ups: 25-50
Planks: (Timed) 60 seconds
Tuesday and Thursday
Circuit 1
Hanging Knee Twists: 25-50(alternating sides)
Weighted Oblique Crunches(Side Crunches): 25-50(alternating sides)
Raised Shoulder Alternating Ankle Reaches: 50
Dumbbell Side Bend: 25(each side)
Rest 90 seconds
Circuit 2
Wind Shield Wipers: 25-50(alternating sides)
Weighted Oblique Crunches(Side Crunches): 25-50(alternating sides)
Raised Shoulder Alternating Ankle Reaches: 50
Dumbbell Side Bend: 25(each side)
Rest 90 seconds
Circuit 3
Lying Weighted Knee Raises: 25-50
Side Planks (Timed): 60 seconds (each side)
Standing Dumbbell Trunk Twists(Timed): 60 seconds
When doing this routine technique is key, you’ll know that you’re doing in correctly if the only things that hurt are your muscles. After you begin to get used to this workout, add more weight and lower the number of reps until you are able to reach the set reps with that weight. If you feel you have reached your limit for improvement, change the workouts to something new but maintain the three movements.
The final thing I want to talk about is your routine outside the workout. Inactivity can prove to be the most counterproductive thing someone can do. Most people feel that they did their physical exertion for the day and fail to realize that they aren’t meeting their full potential for their body. There are numbers of ways to work your Abs when doing everyday things. The most effective is keeping your Abs tight throughout the day. When just sitting around or even moving around, flex your Abs and try to maintain this for extended periods of time. You don’t have to do it 24 hours a day and you can’t rest between flexes. After a while this will become a habit and you will notice dramatic results.
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