Exercises For Abdominals

June 30, 2008 · Print This Article

Get a six pack in time for your Hawaii vacation!

Any personal trainer can show you a few fancy ab exercises but if you really want to get a 6 pack or even just a little more definition in your midsection, then you had better read the text before trying the routine below.

When I first started my fitness journey, I lost more than 80 lbs in 6 months. I literally went from a keg to a six pack. I had NEVER had a six pack before.

I wasn’t a natural athlete. I was fat kid. I learned how it was done. Now I make a living teaching my personal training clients how they can get a six pack. Listen to what I have to tell you about getting one.

If you are trying to get a lean, toned, stomach–I promise you, it takes more than a few good abdominal exercises. Did you know abdominal exercises are probably the least effective exercise for getting a six pack?

Did you now that there is NO SUCH THING AS SPOT REDUCTION?

Read that very carefully. There is no such thing as spot reduction.

Getting a six pack comes from a combination of the things you are putting in your body and the way you manage your energy. In other words, your nutrition habits, and your overall exercise effectiveness. I urge you to subscribe to my mailing list so you can learn what it really takes to get your midsection in top shape.

If you want the whole truth about getting six pack abs right now, then check out The Truth About Six Pack Abs.  Yes, it is a program that you have to pay for. And yes, it is very good.

Here’s a few simple abdominal exercises from my online personal training library that you can try. Try 3 sets of 30-50 seconds for the planks and 3 sets of 12-20 reps for the others. Let me know what you think.

1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

Side Plank
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.

Alternating Toe Touch
1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand.
Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Ankle Wiggles
1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Air Bike Crunches
1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
3. Continuously repeat this pattern for the prescribed repetitions.

Flutter Kicks
1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45-90°.
5) Return to start position and repeat with other leg.


13 Responses to “Exercises For Abdominals”

  1. Luv2blog on July 4th, 2008 1:22 am

    Great article. They are easy o do and my tummy could use some tightening. :-)

  2. abdomen on July 4th, 2008 2:56 am

    nice man …! Good Job thanks

  3. Samantha on July 6th, 2008 6:18 am

    These are great and easy to do. If I do these daily, how long will it be until I see results?

  4. ChrisR on July 8th, 2008 10:25 am

    Thanks guys/gals.

    To Samantha and anyone else with the same question as her, check out these articles if you are really ready for change:




    They might not be the answers we’d like to hear, but they could seriously change your life.

  5. Frederick44 on October 11th, 2008 4:31 pm

    Good exercises for reducing belly

  6. ChrisR on October 12th, 2008 7:14 pm

    Tsk tsk. There are no exercises that will “spot reduce” from any part of your body. Please see my response to another comment 2 comments above this one.

    Thanks for your comments.

  7. IT Staffing on December 1st, 2008 4:29 pm

    It is really a great article. It will help to slim down the central part. I liked the “Alternating Toe Touch”. it is real fun doing it.

  8. viki on February 27th, 2009 8:52 pm

    Good workouts man……

  9. 24 Hr Fitness on May 9th, 2009 8:40 pm

    All of these are great exercises for the abs, but you shouldn’t do too much ab work, if you want to see your abs you need to reduce your body fat levels.

    Anyway thanks for the article!

  10. ChrisR on May 11th, 2009 8:51 pm

    24 Hr Fitness, did you actually read the text that went with the pictures, or did you just look at the pictures? Anyway thanks for your comment. 😉

  11. Fitness on May 14th, 2009 3:40 am

    I keep fit with milk.

  12. Personal Trainer on August 27th, 2009 6:06 am

    Those are some great exercises.

  13. Self Growth Engine on September 8th, 2009 12:01 pm

    Hey Chris,
    I know it’s an older article, but great tips. I do a work out very similar to this, and I love it (I actually drew inspiration from you!). I still find it sad that most people think you can just do a few crunches and not have to worry about nutrition or even Cardiovascular workouts. But thanks for telling it like it is (even though most people still don’t listen).

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