So you're ready to get to work and do some serious abs training to get that rock-hard six pack, but you're just starting out and you don't know what abdominal exercises to do.
You've come to the right place.
In this article, I'll describe 5 abs training exercises that will help you build abdominal muscle so you can have really "ripped" abs.
In each workout, you should be training 5 different muscle groups: the upper abdominals, the lower abdominals, the obliques, the transverse abs, and the lower back.
I'm going to give you one exercise for each group.
These are beginner level exercises to get you started.
All of the exercises use your body weight as resistance, so just about anyone should be able to do these.
Try for the target number of repetitions, but if at first you can't do that many, do as many as you can and don't get discouraged.
Upper Abdominals: The Traditional Crunch Lie on your back with your knees bent at about a 90 degree angle and your feet flat on the floor.
Put your hands behind your ears.
Slowly lift up your head until your shoulder blades are off the ground, then relax back so that your head touches the ground again.
That's one repetition.
Aim for 12 to 15 reps.
Lower Abdominals: The Bent Leg Knee Raise Stay in the same position as for the crunch, but move your arms to your sides so that your hands are on the floor, palms down, near your butt.
Your feet should still be flat on the floor.
Using your lower abdominal muscles, keep your knees bent while you raise your knees toward your chest, then lower your feet slowly back to the floor for one repetition.
Let your feet touch the floor lightly and then repeat.
Aim for 12 reps.
Obliques: The Sideways V Lift Lie on your side with your body in a straight line and your arms folded across your chest so that your fingers are touching the front of your shoulders.
Keep your legs together and raise them off the floor; at the same time, raise your head and shoulders so that your upper elbow moves toward your hip.
You should feel this in the side of your abdomen.
Target: 10 reps on each side.
Transverse Abs: The Bridge Start in a modified pushup position, with your elbows bent and your weight resting on your forearms and your toes.
Your body should be in a straight line from ankles to shoulders, your elbows should be bent at 90 degrees, and your forearms and the sides of your hands should be touching the floor.
Pull your stomach in as though you're trying to make your belly button touch your spine.
Breathe steadily and count to 20.
Target: 1 or 2 reps.
Over time, gradually add time until you can hold for 60 seconds.
Lower Back: Lying Back Kick Lie face down on the floor with your head resting on your folded arms.
Lift your left leg up from the hip until you feel a stretch.
Return your leg to the floor.
Repeat on the other side.
Target: 10 reps on each side.
Do this abs training routine 4 or 5 days a week.
On the other days, Do some cardio exercise like walking or jogging.
When you can do the target number of repetitions easily, you can add a second set or you can find more difficult exercises.
Keep this up, and stick to a sensible diet, and your abs will be ripped in no time.