Walkaway Ab Workout
by Matthew Soale, CSCS
Muscle Name:
- Rectus Abdominis: Upper & Lower (Trunk & Hip Flexion)
- Internal & External Obliques (Rotation)
- Transverse Abdominis (Respiratory Function)
The Theory: Training Abdominal muscles can be very similar to training other muscles of our body. They can be divided into three main sections:
- Lower Abs
- Upper Abs
- Obliques
By training these sections of the abdominal muscles separately it allows for shorter, more intense abdominal workouts, decreases boredom, and also allows for the abdominal muscles to rest and recover. By altering the repetition schemes, you will be able to challenge your muscles in a completely different way than you did in the previous workout for that particular abdominal section because the abdominal muscles have an equal ratio of fast- and slow-twitch fibers.
The Workout: The program should be done for no longer than 6-8 weeks in addition to regular cardiovascular and strength training and a proper nutrition program for best results.
- Frequency
- Beginner: perform the first three days in weeks 1, 3, & 6 and the days 4-6 in weeks 2, 4, & 7.
- Intermediate: perform days 1 & 2, take a day off, days 3 & 4, take a day off, and days 5 & 6, take a day off, and repeat for 6-8 weeks.
- Advanced: perform each day every week with one off day per week.
- Intensity
- Days 1, 3, & 5 you will perform 3 sets of 20-30 reps
- Days 2, 4, & 6 you will perform 3 sets of 10-12 reps
- Rest
- Beginner: 60 second rest between sets
- Intermediate: 30 second rest between sets
- Advanced: 45 seconds rest between supersets
superset exercises (one followed by the next with no rest, then rest)
- Day One (Lower Abs)
- Day Two (Upper Abs)
- Day Three (Obliques)
- Day Four (Lower Abs)
- Day Five (Upper Abs)
- Day Six (Obliques)
| Day One (Lower Abs) | Sets X Reps |
|---|---|
| Hip Ups | 3 X 20-30 |
| Reverse Crunches | 3 X 20-30 |
Hip Ups: Lift your hips off the floor by pushing your heels toward the ceiling in a small, controlled range of motion.
Reverse Crunches Use your lower abs to roll your pelvis backward and raise your hips off the floor, bringing your knees over your chest. Keep your hands on the floor for stabilization.
| Day Two (Upper Abs) | Sets X Reps |
|---|---|
| Cable Crunch | 3 X 10-12 |
| Decline Crunch w/ Plate | 3 X 10-12 |
Cable Crunch Round your back by contracting your abs as you bring the rope down without changing the placement of your hands.
Decline Crunch w/ Plate Curl up high but go down only to where your lower back barely touches the pad. Adjust the bench angle to increase/decrease difficulty. Keep your head and neck aligned with your spine throughout the exercise.
| Day Three (Obliques) | Sets X Reps |
|---|---|
| Swiss Ball Side Crunch | 3 X 20-30 |
| Crossover Crunch | 3 X 20-30 |
Swiss Ball Side Crunch Make sure the ball is in a stable position and crunch up as high as you can to bring your elbow toward your hip.
Crossover Crunch Bring one shoulder toward the opposite knee, holding your arms in a fixed position.
| Day Four (Lower Abs) | Sets X Reps |
|---|---|
| Hanging Knee Raises | 3 X 10-12 |
| Reverse Crunch on Incline Board | 3 X 10-12 |
Hanging Knee Raises Knees should be lifted as high as you can without swinging; glutes should come forward. To make it harder straighten your legs.
Reverse Crunch on Incline Board Curl your glutes and lower back off the bench, crunching your abs as you bring your knees over your chest.
| Day Five (Upper Abs) | Sets X Reps |
|---|---|
| Straight-Leg Crunch | 3 X 20-30 |
| Feet Up Crunch | 3 X 20-30 |
Straight-Leg Crunch Reach up to bring your shoulder blades off the floor in a fairly small range of motion. Your hands don’t have to touch your feet.
Feet Up Crunch With your feet up, curl to lift your shoulder blades a few inches off the floor, pressing your low back into the floor at the same time.
| Day Six (Obliques) | Sets X Reps |
|---|---|
| Oblique Cable Crunch | 3 X 10-12 |
| Oblique Hanging Knee Raise | 3 X 10-12 |
Oblique Cable Crunch Use your obliques to bring one elbow to the opposite knee as you crunch down.
Oblique Hanging Knee Raises Knees should be lifted as high as you can while twisting to each side without swinging; glutes should come forward.
