For great abs, you’ve gotta eat great. But if you’ve got that part down and want to have abs that really impress, you’ve got to make sure that your routine is more diverse than “crunch-rest-repeat.” This means a well-rounded approach that hits your rectus abdominus (your sixer), your deep-lying transverse abdominus and obliques.
These five exercises provide the benefits of a flatter, harder, stronger middle but they also keep the focus where it belongs, instead of transferring it to your neck and back as some exercises can.
Get Stubborn Muscles to Grow
This a classic move I spent hours doing in the Air Force – especially when we were being punished.
Lie on your back with you head and neck back on the mat relaxed (don’t try to hold your head up)
Keep your abs tight and hold your legs straight out, about six inches above the ground
You can tuck your hands underneath your glutes to prevent lower back strain or straight out to the side.
Perform scissor kicks up and down, under control, while keeping your legs extended and core tight.
ExerciseSetsReps Flutter Kick 515Straight-Leg Raise515Alternating Elbow-to-Knee 510 (each side)Side Raise510 (each side)Hip Thrust515Perform these exercises in straight sets, resting 30-60 seconds between sets, or do them circuit-style with no rest between exercises and about one minute between circuits.The Best Routine