Washboard Abs

Washboard Ab Workout

Posted on by in Building Muscle

I’m going to go out on a limb here and say that if you could train one body part to perfection for the summer, it would be your abs! I don’t know anybody who doesn’t want to shrink their waistline, lose body fat and develop a jaw-dropping set of six-pack abs.

To make drastic improvements, be sure to give your abs the same variety, intensity and focus you give any other bodypart. These five simple ab routines could very well be your ab-solution. Pick any 2 of the workouts to perform during your ab training session. 

CLICK HERE TO DOWNLOAD THE ENTIRE WORKOUT IN PDF

GSI AB WORKOUTS

EXERCISE                            SETS  REPS

Workout 1: ALL-AROUND          

Leg raises                                           3     12-15

Machine or cable crunches           3     12-15

Vacuums                                            3    Holds*

Cable side bends                              2     15-20(per side)

Back extensions                               3-4   10-12

Note: Your internal abs aid in your breathing and posture – strengthening them can help prevent or relieve lower back pain, assist stabilization during lifts like squats and deadlifts.

Workout 2: BIG SETS

Knee raises                         4     15-25

Crunches                            5     15-25

Side crunches                       5     15-25(per side)

Vacuums                             4     Holds*

Workout 3: LOW REPS

Machine or cable crunches           3     6-10

Hanging leg or knee raises          3     6-10

Dumbbell side bends                 3     6-10

Note: Do knee raises if you’re not yet strong enough to get six reps of leg raises.  If you can do more than 10 reps of leg raises, wear ankle weights or hold a dumbbell between your feet.

Workout 4: ULTRA-HIGH REPS

Roman-chair situps superset with   2     50-100

Seated knee raises                2     50-100

Good Mornings                2     50-100

Workout 5: UNIQUE LIFTS

Ball crunches                      2     12-15

Bicycle crunches                    2     12-15

Jackknife crunches                  2     15(per side)

* perform vacuum holds by inhaling and simultaneously

sucking in your midsection, hold your midsection in for up

to 1 minute.  Don’t forget to breathe! 

Utilize these five strategies to reinvigorate your midsection workouts. Train your abs with the same attention, variety and intensity you give your arms and chest, and your abs will garner so much attention on stages or beaches you’ll never ignore them again. That’s it for this time, I’ll see you around the site. 

So Long until next time,

-David McCready

CLICK HERE TO DOWNLOAD THE ENTIRE WORKOUT IN PDF

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13 Responses to “Washboard Ab Workout”

  1. Master Shake

    16. Jul, 2012

    Appreciate the info David

    Reply to this comment

  2. Marion Williams

    17. Jul, 2012

    These workouts are on point. Keep writing!

    Reply to this comment
    • David McCready

      David McCready

      17. Jul, 2012

      Good look my dude. I appreciate you for dropping a line!

      Reply to this comment

  3. Justin Stylez

    21. Jul, 2012

    Great read David. Thanks for the info

    Reply to this comment
    • David McCready

      David McCready

      21. Jul, 2012

      Right on Justin! On the real, give these a try on your next “ab day.” Remember, it will be more than sufficient to pair up any two of the routines to form your workout for that particular day.
      -David

      Reply to this comment

  4. Clarinda

    01. Aug, 2012

    Great routine!

    Reply to this comment

  5. Emile Marki

    12. Aug, 2012

    Hello there, You have done an excellent job. I will definitely digg it and personally recommend to my friends.

    Reply to this comment

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