Abdominal Workout Routines
Frank's Ab Workout # 2
Here's my abdominal training/philosophy. I really don't mind training abs and from first hand experience know that strengthening your abs helps prevent/alleviate lower back pain. Here's my ab training when cutting up, and fits in great with "Get Ripped March"; I work abs at the end of my training day, before cardio. Working 4 sets of each, I superset in a circuit.
Crunches - I do these with my back on the floor and my feet on a low bench. I go for 50 reps. Then move right on to;
Leg Raises - I sit on the edge of a bench bringing my legs up, I hold on to the side of the bench for support, cranking out 25 reps. Then right to;
Rope Crunches - Using the tricep push-down rope, I kneel down at the base of the machine contracting my abs, not raising up too far. Go for 35 reps. Next to;
Hyperextensions - I know these aren't an ab exercise but I train them with abs, almost on a daily basis so they don't get forgotten, 25 reps.A few years ago, after months with a Chiropractor for lower back pain, I started training lower back with hyperextensions. That combined with losing bodyfat i.e.; "gut", I was able to cure all lower back pain. Now jump back to Crunches and start all over again for three more sets.
I hope this is a good guide to start with, more reps might work for you, or less. Just remember when contracting your abs, you'll feel the burn. GOOD LUCK & Start getting ready for Summer!
Frank J.
Click here to go back to the sample abdominal workout page
More IronOnline Workout Routines
And now where may I drop you?
Have you read Dave's current column yet?
Read a training or diet book excerpt
Can we answer any abdominal training questions for you in our forum?
Have you tried Dave's personal protein powder?
Read Brother Iron for more training guidelines
...or select a link to the left to choose a new workout or review Dave's nutrition and supplement thoughts.