Rope Cable Crunch
Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position. With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs.
Exhale as you perform this portion of the movement and hold the contraction for a second. Slowly return to the starting position as you inhale.
Click Here For A Video Demonstration Of Cable Crunch.
Make sure that you keep constant tension on the abs throughout the movement. Do not choose a weight so heavy that the lower back handles the brunt of the work. This is about focusing on your abdominals.
You are going to do 5 sets of 20 reps with 90 seconds rest in between each set.
Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is where you begin the movement.
While inhaling, move your legs toward the torso as you roll your pelvis backward and you raise your hips off the floor.
At the end of this movement your knees will be touching your chest. Hold the contraction for a second and move your legs back to the starting position while exhaling.
Click Here For A Video Demonstration Of Reverse Crunch.
You are going to perform 5 sets of 20 reps with 90 seconds rest in between each set.
Seated Barbell Twist
Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. If you don't have a small barbell around and you can't perform this with a regular barbell use a weighted bar from the aerobics room or a broomstick.
Your feet should be shoulder width apart from each other. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. Begin to lift the bar up over your head until your arms are fully extended.
Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position.
While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. Only move from side to side as far as your waist will allow you to go. Stretching or moving too far can cause an injury to occur. Use a slow and controlled motion.
Seated Barbell Twist
Click Here For A Video Demonstration Of Seated Barbell Twist.
Remember to breathe out while twisting your body to the side and in when moving back to the starting position.
You are going to do 5 sets of 40 reps each direction with 90 seconds rest in between each set.
You will perform these at the end of the workout. To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.
One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally.
Then inhale and bring your stomach back to the starting position. Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. You can work your way up to 40-60 seconds. Rest for 30 seconds and repeat.
Do this three times and you are done.
I know what you are thinking. "That is only 200 reps." The reason why it is a 400-rep plan is you are going to do this twice a week. Train abs with the first day of your week and at least 72 hours later.
200 reps times twice a week makes 400 reps total! If you want to really improve your focus on the abs then train them on their own day once a week.
As long as you are following a good nutrition plan and performing cardio on a regular basis then you will see much more ab development within six to eight weeks with this plan.