Just like any other body part, I like to lift abs once or twice a week depending on my workout split. I do a mixture of weighted and non-weighted exercises and typically dedicate an entire lift to just my abs.
Enjoy this Complete AB Workout!
Cable Crunches Superset (SS) with 30 seconds of Jump Rope - 3 X 20
Do one set of cable crunches (I use a rope on the cable machine) and afterwards immediately jump rope for 30 seconds. Rest for 1 minute and start the superset again.
Leg Lifts on a bench - 4 X 10
Lay down on a flat bench and grip the bench with both hands next to your ears. Do a leg raise with your knee's slightly bent. At the top of the leg raise, lift your lower back off the bench and pull your pelvis towards the ceiling (this will isolate your lower abdominals). Then lower your legs and extend them straight out to start another rep.
Weighted Russian Twists - 4 X 15
Sit on the floor with your knees and hips bent to 90 degrees with your feet slightly off the floor, holding a dumbbell close to your tummy. Lean back so your torso is at a 45-degree angle and use your abs to twist your torso as far as you can in one direction before reversing the motion and twisting in the opposite direction.
Barbell Leg raises - 4 X 15
Lay down flat on your back holding a barbell with your arms and legs extended towards the ceiling. Slowly lower your arms and legs at the same time so your body is in a straight line from your hands to your feet. As you lower your arms and legs, keep the tension and weight in your abdominals. Right before your arms and legs hit the floor, raise them again towards the ceiling.
To see a full video of me doing each exercise in order, click on the link below. (:
https://www.youtube.com/watch?v=RhOplEelF48
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