UPPER ABS/MIDDLE ABS   1  2  3    LOWER ABS   1  2     SIDE OBLIQUES   1  2     OTHERS  1  2

Tips: Perform all sets till failure - For deeper etches in your abs add weight to your sets (a dumbell or heavy object will add extra pressure on the abdominals) - Tense your abdominals throughout the movement - Do not rush the exercises - Make sure you feel your abs burning after each set - If you abs are sore the next day you'll know that you worked them well - Don't miss an ab workout - Do not eat approximately 2-2.5 hours before an ab workout - Keep your workouts intense. Do not stop for long periods between sets

  


Butterfly Crunch
Perform this exercise as you would a normal crunch as seen on Page 1. Ensure your knees are extended out to the sides, heels together (see photo). Moving your feet closer to your glutes will increase the difficulty of this exercise.  Works Upper and Middle Sets & Reps


Tuck Crunch
Double Crunch
Sit up
Reach and Catch

Again performed similar to a normal 'hands behind the head crunch' but with your feet off the floor. With feet together crunch your abs towards your knees. Your elbows should touch your knee caps at the top of each movement. This exercise also works the middle and lower abs. Sets and Reps

This exercise will require some good co-ordination to be performed correctly. You're effectively performing two ab exercises in one here working the upper, middle and lower abs. To perform this exercise you must perform a normal crunch, but whilst doing that you must also bring your legs and knees towards you at the same time so that your knees and elbows touch at the top of the movement.  Works Upper and Middle Sets and Reps.


The first half of this movement is performed the same as the crunch. When the movement continues beyond about 45 degrees, the hip flexors take over as the abs contract no further. Hence the crunch is a better choice for targeting the upper abs. This exercise will help to strengthen the entire mid-section. Works Upper and Middle Sets and Reps

With your feet approximately two feet apart, reach to the outside of your knees as high as you can go as if to catch a pass. This exercise will work your upper abdominals and side obliques. Sets and Reps
 
 


 
 


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