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5 Workouts for Hard Core Abdominals

Workout #1

  • 1- Cable Crunches

    Kneeling_Cable_Crunch
    4
     sets x 15-30 reps 30-45 Sec Rest

 

  • 2- Body weight Side Bends

    Dumbbell_Side_Bend
    4 sets x 15-30 reps 30-45 Sec Rest



  • 3- Crunches

    Sit_up_Crunch
    4 sets x 15-30 reps 30-45 Sec Rest

 

  • 4- Seated Leg Tucks

    Bench_Leg_Pull-in_Knee-up
    4 sets x 15-30 reps 30-45 Sec Rest


Workout #2

  • 1- Seated Barbell Twists

    crunch
    4 sets x 15-30 reps 30-45 Sec Rest

 

  • 2- Air Bike Crunches

    bicycle-crunches
    4 sets x 15-30 reps 30-45 Sec Rest

 

  • 3- Crunches Hands Over Head

    gym-gyan
    4 sets x 15-30 reps 30-45 Sec Rest

 

  • 4- Flat Bench Lying Leg Raises

    Lying-Leg-Raise-300x222
    4 sets x 15-30 reps 30-45 Sec Rest


Workout #3

  • 1- Frog Sit Ups

    frogsitup12x8__landscape
    4 sets x 15-30 reps 30-45 Sec Rest

 

  • 2- Jack Knife Sit Ups

    Jackknife_Sit-up
    4 sets x 15-30 reps 30-45 Sec Rest

 

  • 3- Oblique Crunches on the Floor

    obliques_ex1
    4 sets x 15-30 reps 30-45 Sec Rest

 

  • 4- Reverse Crunch

    vertical-bench
    4 sets x 15-30 reps 30-45 Sec Rest


Workout #4

1- Russian Twist

 

  •  Weighted_Twist

    4 sets x 15-30 reps 30-45 Sec Rest

 

  • 2- Ab Crunch Machine

    Ab_Crunch_Machine1
    4 sets x 15-30 reps 30-45 Sec Rest

 

  • 3- Barbell Side Bends

    sidebend-barbell
    4 sets x 15-30 reps 30-45 Sec Rest

 

  • 4- Crunch- Legs on Exercise Ball

    2-swissball-483x350

    4 sets x 15-30 reps 30-45 Sec Rest


Workout #5

  • 1- Decline Crunch

    declinebenchcrunch
    4 sets x 15-30 reps 30-45 Sec Rest

 

  • 2- Dumbbell Side Bends

  • Dumbbell_Side_Bend
    4
     sets x 15-30 reps 30-45 Sec Rest

 

  • 3- Exercise Ball Crunch

    2-swissball-483x350

  • 4 sets x 15-30 reps 30-45 Sec Rest

 

  • 4- Leg Pull-in

    Leg_Pull-In_Knee-up

  • 4 sets x 15-30 reps 30-45 Sec Rest

 

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