8 Min Abs Workout

You might not realise it, but if you spend hour after hour sitting down while working, at home or when socialising, it could be doing lasting damage to your stomach muscles. The weaker your abs are, it's likely that even daily activities like doing the washing up could become more difficult, while the possibility of experiencing back pain cannot be ruled out.
This makes working on your abs a must if you want to stay healthy and look good, but if you've never paid enough attention to them, how can you get the six-pack that men the world over dream of having? In most cases, an intense daily workout can do wonders over several months. It needn't take a long time either; a decent workout can be completed in 30 minutes.
Five steps to a fine six-pack

1. The 'Spiderman plank crunch' involves you being in an ordinary plank position - lying down on your front with your toes touching the mat and your arms pressed flat underneath your torso, raising one knee towards your elbow and moving it back and forth for several reps.
2. Cable rotation moves your arms and abs around. Do this 10 times on one side and 10 on the other during each daily workout.
3. The bicycle crunch - lying on your back with your arms behind your head, your legs should be facing upwards at a 90 degree angle. Bring each knee down slowly towards the elbow on each side one at a time, moving as if you're riding a bike.
4. Next, the cross crunch will do more or less the same thing for your abs and the rest of your body. Keeping all four limbs pointing diagonally so your body resembles a cross, move the left arm and the right leg close together, then do the opposite. Do 10 reps.
5. Finally, use an aerobic ball. Kneel on your aerobic mat with your hands on the ball, with your back straight and abs ready to be worked out one more time. Roll the ball as far away as possible without letting go then bring it back. Do two sets of 10 reps.

These exercises will help you build your abdominal muscles, but in order for them to be well defined, you are going to want to reduce your core fat, there are quite a few ways to do this in conjunction with exercise.

1. Studies have shown that eating carbohydrates at night allow better fat burning and as a result reduce the circumference of your core.
2. You can get topical fat incinerating creams that contain a mitochondrial Thermo blend, for optimum fat cell reduction.
3. As far as nutrition is concerned, you are going to want to make sure that you are eating a balanced diet and as always, if you are trying to lose weight, you are going to want to burn more calories that you are intaking.
 

Straight-Up Ab Blast Workout

Sit on the back end of a fixed flat bench—preferably one that’s bolted to the ground (if you can’t find one bolted down, have a partner hold it down or toss a few plates on the opposite side). Reach forward with your legs and hook your feet underneath the bench, securing yourself with a pigeon-toed hold on each side. Then, dropping your chin to your chest and engaging your abs, lean back. Slowly raise and lower your torso, keeping the abs tight throughout.
Tip

• Lower your torso below the level of the bench to achieve a full range of motion on each rep.
• Your arms can either be crossed over your chest or shoulders with your hands behind your head.

Repetitions: 

25

Sets: 

4

Level 1

                

 Level 2

                    

Level 3