My last blog post focused on foods that can help you burn fat. Well this one is all about ab exercises that I have used and combined together that have worked for me in the past. These are my favorite exercises but they also hit different areas of your abdominal muscles, your obliques, and lower back.
Most people know that it takes a lot more work than just doing a few sets of crunches to get the "beach bod" look that everyone wants for their abs. Weight lifting, cardio, using the best supplements and a clean diet all play major parts in developing highly visible abs. I used this routine a couple times per week, and worked up to where I was doing it every other day or 5-6 times per week.
Whenever I want to cut or decrease my body fat for whatever reason, I also make sure to get a boost from a fat burner. They can increase metabolism, curb appetite, increase your heart rate and internal body temperature. Personally, this type of product causes me to sweat much easier and is fairly effective. Everyone reacts differently to certain ingredients but I encourage you check them out for yourself here.The before and after picture below is myself taken roughly four months apart. I am also much more tan on the right, so don't forget that being tan helps haha!
So lets get into the routine I have listed in detail below. There's not really a science to it, just effective exercises that worked for me. You can vary the reps from 20-30 and add or adjust weight as needed. I changed the weight and reps every two weeks to keep my body confused and so that it didn't adapt to my routine. The ab wheel is one of the most effective and hardest exercises there is (for me anyway), and it works your entire core as well as your lower back. Hence why I added back extensions to this workout in order to strengthen my lower back so that I would be able to handle more reps using the wheel.
Quad Set (Do all 4 exercises 3-5 times)
Ab Wheel: 20-30 reps
Knee-Ups: 20-30 reps
Cable Crunch (Using rope): 20-30 reps
Decline Bench Sit-Ups: 20-30 reps
Super Set (3-5 total sets)
Back Extensions: 20-30 reps
Oblique Crunch: 20-30 reps
Thanks for reading & I hope you enjoy the routine!! Feel free to contact me with any questions you may have!