Top 10 Ab Workouts – Part 2
February 13, 2011 by Nick
Filed under Ab Exercises
This is the second part in our ‘Top 10 Ab Workouts’ series where we show you 10 exercises guaranteed to give you six pack abs!
Check out Part 1!
6. Long Arm Crouch
This exercise presents a nice challenge to the upper abs. Lie on the floor, extend your arms placing them behind the head and clasp your arms keeping them next to the ears. Lift your shoulder blades and keep the initial position of the arms, this way, the abs contract in order to perform the movement. If you sense pain in the neck, place one hand behind your head while the other one remains extended. Do 12-16 reps, 3 sets.
7. Reverse Crunch
Lie on the floor with hands behind your head. Position the knees 90 degrees towards the chest with crossed feet. Move the hips by contracting the abs as if you are trying to reach the ceiling with your feet. Because it’s a small movement, concentrate on moving the hips rather then the legs. Do 1-3 sets with 12-16 reps each.
8. Full Vertical Crunch
This exercise involves both the upper and lower body. Lie on your back with legs straight up. Put your hands behind your head and lift the shoulders off the floor. By moving your upper and lower body, make the letter ‘U’. Repeat the letter 12 to 16 times.  For fun, keep one hand on your abs and feel them contract like crazy!
9. Â Ab Roller
The Ab Roller…another gimmicky product that just happened to work if you actually used it!  This exercise works your core and helps to build a super strong back and core muscles.  It’s very helpful for those that feel strain in the neck while doing regular crunches. Position yourself in the Ab Roller and grab the bars. Contract the abs by moving the roller with your hands. Do 1-3 sets with 12-16 reps.  If you don’t have an Ab Roller lying around, grab a barbell with rounded weights and use it like a roller.
10. Plank on Elbows and Toes
This is one of my favorite exercises! Â Lie on the floor facing down. Lift the body using your elbows and toes. Keep a straight body position from head to toes (try not to stick up your rear end). Contract the abs to keep this position firmly for 20 to 60 seconds. Then lower your body and repeat the exercise 3 to 5 times. Â See this page for further details: http://www.getsixpackfast.com/plank-on-a-ball/
