Rock Hard Abs

Beginner Abdominal Routine

Floor crunches 2 x 10-20

Flat bench leg raises 2 x 10-12

Side crunches 2 x 10-12

Planks 2 x 20 seconds each

Intermediate Abdominal Routine

Hanging leg raises 2 x 20

Crunches on the flex ball 2 x 20

Side crunches on a Roman chair 2 x 20

Plank with weight 2 x 20 seconds each

Advanced Abdominal Routine

Low pulley, decline crunches 3 x 20

Bicycles 3 x 20 each side

Decline bench leg raises 3 x 20

Windshield wipers 3 x 10 each side

Plank/side plank combination 3 x 30 second each position

Advanced Superset Abdominal Routine

Superset: Decline crunches 3 x 20/hanging leg raises 3 x 20

Superset: Russian twists 3 x 10 each side/dragon flag 3 x 5 lifts

Superset: Decline sit-ups 3 x 20/weighted planks 3 x 30 seconds

Superset: Windshield wipers 3 x 10 each side/floor crunches 3 x 20