Most ab workouts designed for home use usually involve nothing except a variety of boring and oftentimes useless floor crunches. I can assure you that these very typical workouts never deliver the results that we are looking for.



First of all, the basic crunch will only provide a marginally positive training effect for beginners. Once you get strong enough to crank out sets of 50-100 or more, the resistance the crunch provides is simply too little to provide a training effect.

Secondly, the crunch only trains the abs in one range of motion: flexion of the trunk. Flexing the trunk is only one of the many ranges of motion that your abdominal muscles are capable of. Any well designed ab workout will include exercises that target all major ranges of motion. The bottom line is, the crunch alone can never provide a complete ab workout.

Instead, you must utilize several effective ab exercises, each one training your abdominal musculature in a different movement pattern. Although this may seem confusing, it is actually very simple once to understand the basic function of your abdominal muscles.

I'm not about to bore you with an anatomy lesson. I know you want an effective ab workout and you want it now! So that's what I'm going to give to you. I'm going to lay out a ready to use ab workout that you can begin using immediately. This workout is result producing and requires absolutely no equipment, making it perfect for a training session at home.

1a) Reverse Crunch On Floor 3x20-25 30 sec rest 1b) Straight Body Side Crunch On Floor 3x12 (5sec hold) 30 sec rest 2a) Plank 3x60 sec 30 sec rest 2b) Seated Russian Twists With Leg Cycle 3x20-25 30 sec rest

Here is a description on how each exercise should be performed for maximal results:

Reverse Crunch On Floor- Lie on your back on a mat. Flex both knees and hips to 90 degree angles. Bring knees toward chest by flexing abdominal muscles, raising butt from floor while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. Repeat for the prescribed number of reps.

Straight Body Side Crunch On Floor- Lie on your side on the floor. Keep your arms straight out above your head. Be sure to keep your legs straight. Lock your fingers together. Now raise both your arms and legs up so that neither are in contact with the floor. Hold this contraction for the prescribed number of seconds.

Plank- Get on the floor in a push up position. Support your body on just your forearms and your toes. Be sure to keep the abs flexed and hold your body in a perfectly straight horizontal line. Do not let hips drop or raise them up at all. Hold this position for the prescribed number of seconds.

Seated Russian Twists With Leg Cycle- Sit on floor and cross your arms across your chest, grabbing the opposite shoulders. Lean back until your upper torso makes a 45 degree angle to the floor. Rotate trunk to the right while simultaneously bringing your right knee towards your chest. At this point your left elbow will be touching your right knee. In a fsmooth motion rotate to the left and repeat on the other side. Continue to alternate until you finish the prescribed number of reps. One full rotation equals one rep.

Now you have a result producing ab workout you can perform with no equipment whatsoever. Do this workout two or three times per week for the next month. After this month is over, it will be time to progress to a more advanced ab workout.

Sexy six pack abs are in your near future. Start this routine today and begin seeing results immediately!