Everyone would like to have trophy abs but not everyone is willing to put forth the extra effort to get them. A lot of us just simply lack the motivation or knowledge of the proper workout routines to get a six pack. There is no such thing as spot-reduction. You can work your abs until the cows come home, but if you have a spare tire of fat around the mid-section the muscle underneath will never be seen. Don’t waste the effort!

So, to get the six pack you desire you must use a combination of…

proper diet & nutrition to eventually be able to see your ab muscles. Here is a routine I used during my competition days that will make those ab muscles pop out in a few weeks. It will challenge all four ab muscles and help you build a well defined core.

I recommend resting a minute or less between each set.
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Train Abs 3 times a week for 6 weeks
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Kneeling Cable Crunch – This is my favorite routine for crunching the rectus abdominis (six pack thats front and center) muscle and is also easy on the back.

3 Sets – 40 reps

I see most people in the gym use the rope attachment for this exercise. However, I like to use the hanging arm slings. With your elbows in the arm slings kneel down facing the cable machine. In a controlled motion, tuck the neck to your chest and curl upper body down. Contract abdominals fully while pulling down on the cable. While maintaining the controlled motion, return to starting position. Do not allow muscle to relax before next repetition.

Keep your abs tight and head tucked into your chest. Resist the temptation to pull down with your hands. The arm slings eliminate the strain on the hands and allow better form and concentration on the ab muscle.

If you don’t belong to a gym or have access to a cable machine you can get the same ab workout by doing crunches. Lying on the floor/mat, hands behind the head and knees bent lift and crunch/contract your ab muscles. When performing this exercise focus on a point on the ceiling when contracting the ab. This will prevent you from bending your neck and increases the contraction intensity on the ab.

Oblique Crunch – Now you will hit the abs in a different direction and crunch the external obliques; diagonal muscles that run from the abs to the torso. Begin by lying flat on your back, right hand behind the head. Cross the left the leg so it rests on top of the right knee. Lift and crunch the right oblique while pointing the right elbow toward the left knee as you crunch. Repeat this routine for the other side. You can also alternate crunching the left and right oblique with this routine or work each side separately.

3 Sets – 25 Crunches each side

While crunching the muscle on each side use the free hand to push into the muscle being exercised. This creates more “crunch” and focus on the muscle. The tendency with this exercise is to raise the head all the way up to touch the knee with the elbow, however you only need to lift just enough to contract the oblique being exercised.

Lifted Knee Crunch – Once again we will work the front ab muscle but contract it in way that will focus more on the lower part of the rectus abdominus. Start this exercise with legs bent and lifted perpendicular to the floor. With hands behind your head lift and contract the ab muscle while bringing your knees toward your face. Don not allow the feet to touch the floor during the set.

3 Sets – 25 Crunches

Why Should You Strengthen Your Abdominal Muscles?

Abdominal muscles play a major role in providing postural support.The abdominal muscle, the rectus abdominus, not only gives the 6-pack ab effect when it is worked to a high degree but more importantly provides structural support to the spine contributing significantly to a healthier back.