Lower abs workout sample #3: Advanced Giant-set* Hanging Leg Raise x max Incline Bench-Leg Raise x max Roman chair crunches x max Seated Leg Raise x max *According to your fitness level you can perform 2-4 sets per session. We should define here, that a giant set is a form of a very intense set that consists of various exercises and you do them all without rest between them. After you are finished performing the whole series of exercises, you can rest a little, with the amount of rest depending on your fitness level. On average an ab workout generally should take less than 20 minutes. You can train your abs at the end or beginning of a workout. As with most body-parts, I like to perform between 15-20 reps for every ab exercise or do a series of them as a giant-set. I do each exercise slowly to increase the workload. As for tempo, it should take you approximately one minute to complete a set of any abdominal exercise. This means it should take about two seconds to perform the lifting part of an exercise (the concentric or the positive phase) and three to four seconds to complete the lowering part of the exercise (the eccentric or negative phase). I’m sure that the above lower abs training sessions will help you to develop this hard-fixed area to the maximum as far as your genetics permitted this. Also I must mention again how important is to get rid of the excess body-fat preferably below 8% otherwise no matter how well are your lower abs developed, you won’t see them at any chance! Good luck with this program!