Attack Your Abs From All Angles

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Toward the end of the 20th century, baring your belly was quite a fashion trend. Thank goodness today this trend has died and our fashions are somewhat more modest. Still, even without the extreme motivation of keeping your abs trim to be constantly on display, it is a good idea to keep a trim waistline. It’s better for your health, and all clothes fit better when your waist is well defined.

When your abs are strong and in good shape, your back will benefit as well. That’s just one reason why having strong, good-looking abs is beneficial to your overall good health. Luckily, according to Jari Love, the creator of the Get Ripped program, it’s easy to get noticeable results quickly when you follow a well-designed ab exercise program. The Get Ripped DVD workout series is a good example. This program presents fresh moves that help you shape and define your belly quickly. In fact, just 20 minutes a couple of times a week will help you reap quick, positive, measurable results.

With Get Ripped, you attack your abs from all angles in a very short amount of time. The reason is that this challenging workout is designed in a circuit format that alternates aerobic work and muscle building. This is a great way to improve your metabolism, increase your heart rate, build solid cardiovascular health, burn fat and build muscle.

Circuit training is set up so that you complete a set of each recommended exercise in quick succession without resting in between. You repeat this circuit two or three times with only a brief breather between circuits. This is a challenging workout, so you will need a day of recovery between sessions. Remember that recovery is an important part of fitness. You will feel some muscle stress from this workout, so enjoy your recovery time to the fullest.

Here Are The Exercises & Recommended Repetitions

* 20 Obliques Bench Crunches

* 15-20 Reverse Crunches

* 10-12 Side Planks W/ Overhead Raise (on each side)

* 30 seconds of Single-Legged Plank (on each leg)

* 10 Weighted Windmill (on each side)

When you have completed this entire circuit you can rest for a minute or two. Then briskly move on to complete the circuit again.

How Do These Exercises Work?

The obliques crunch targets your rectus abdominus muscles and your obliques (both internal and external).

• To perform this exercise, you would lie on your back on the floor and support your lower legs with a chair or a bench. Support the back of your head lightly with your fingertips.
• Exhale and simultaneously contract your abdominal muscles to lift your shoulders off the floor. Smoothly twist to touch one elbow to the opposite knee. As you return to center, smoothly exhale. Lower your shoulders back to the floor. Repeat the exercise on the other side. Continue alternating side to side until the set is complete.
• TIP: Don’t delay starting this exercise because you don’t have an exercise bench! Use a chair, ottoman or sofa instead.

The reverse crunch is targeted toward the rectus abdominis and the transverse abdominis muscles.

• To perform this exercise, lie down on your back. Keep your arms at your sides with your palms facing down. Lift your feet off the floor and bend your knees to attain a 90 degree angle.
• Contract your abs while exhaling smoothly and lift your hips from the floor several inches. Draw your knees toward your chest. Return smoothly and slowly to the starting position and then repeat the exercise until you have performed the desired number of reps.
• TIP: The reverse crunch is an excellent exercise for counteracting lower back pain and upper back rounding that result from extended computer use.

The side plank w/ overhead raise targets the external and internal obliques and the rectus abdominis.

• To perform this exercise, select a dumbbell that is of a comfortable weight for you. Lie on the floor on your right side with legs extended. Hold the dumbbell in your left hand. Support yourself with your right forearm and hold your feet together (stacked) with inner edges touching. Position your body in a straight line from head to heels by lifting your hips from the floor.
• Lift the dumbbell in a smooth arc from the floor to a point directly over your left shoulder. Lower it smoothly in a controlled manner. Repeat the desired number of repetitions and then switch sides.
• TIP: If you are just starting out, get used to the action of this exercise by performing it without the weight. If it is too difficult, begin by keeping your hip on the floor for support. As you build up strength, you can add more challenge by lifting your hip and adding weight.

The single-legged plank targets the gluteus maximus, the erector spinae and the transverse abdominis.

• To perform this exercise, you will position yourself on all-fours on the floor. Your elbows should be directly beneath your shoulders on the floor. Your legs should be extended behind you, and you should be balanced on your toes.
• Once positioned, you should raise one leg and hold it in place for half a minute. Count slowly to 30 and then lower the leg smoothly into the starting position. Repeat the action with the opposite leg. Continue until you have completed the desired number of repetitions.
• TIP: If this is too difficult for you, you can modify the exercise by supporting yourself on your knees instead of your toes. When your strength builds up, you can add challenge by balancing on your toes. If you find that your back is arching, don’t lift your leg quite so high.

The weighted windmill targets the internal obliques and the external obliques.

• To perform this exercise, you should select a dumbbell that is of a comfortable weight for you. Stand with your feet placed slightly wider than shoulder width. Turn your toes out just a little bit. Hold your dumbbell in the left hand. Extend both of your arms to the side at shoulder height.
• Bend smoothly to the right while inhaling. Touch the outside of your right foot with your right hand and raise your left arm over your head. Return smoothly to the standing position while exhaling. Finish all reps on one side and then switch to the other side.
• TIP: Be sure to use the muscles of your torso to complete this action. Avoid leading with your arm.

With this complete, simple, time-saving circuit training program, you can attack your abs from all angles for excellent, quick results. You don’t need any special equipment or clothing, and you can perform these exercises in just a few minutes a couple of times a week.

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