This 30 day ab challenge is a great way to build the habit of regular abdominal muscle training. It combines a wide variety of abdominal exercises with high intensity interval training (HIIT) to help strengthen the core muscles while burning fat. Table of Contents1 A Quick Note on Abs and Body Fat2 Printable Spreadsheet Calendar […] Standing around your overloaded squat bar that you were going to do quarter reps on every five minutes won't cut it. Start serious volume short-rest training by laying a smackdown on your muscles. Building mass comes at the price of getting lean, so maintenance and permanent pump will be the strategy—the results will be worth it. Conditioning Exercises : Abdominals EXERCISE 54. JACKKNIFE SIT-UP (ALSO KNOWN AS V-UP SIT-UP) PURPOSE Strengthens the upper and lower abdominal muscles and hip flexors. PROCEDURE n Lie on the floor in a supine position with legs straight out in front and arms extended behind the head. n Keep the elbows and knees straight throughout the exercise. The basics. You'll do two three-week phases back to back. The movements will be the same in all weeks but volume and resistance increase in Weeks 4-6. Perform each routine twice weekly, allowing at least 48 hours between workouts. In Weeks 1-3, rest 45 seconds; in Weeks 4-6, rest 60 seconds. Grab a pull-up bar with your palms facing outward and hands placed shoulder width apart. Pull your shoulder blades back and down, bend your legs and cross your feet, engage your abs so that the core muscles gets worked. Now, pull your body up until your nose moves over the bar, wait for a few moments and return back to the starting position. We would like to show you a description here but the site won't allow us. Sit up straight with your knees bent and your feet placed on the ground directly in front of you. Slowly lower your upper body four to five inches away from your feet and hold the position for five to 10 seconds. Return to the starting position and repeat the exercise 10 times. Planks - 5 reps, holding for as long as you can. Sit ups - 3 sets of 10-12 reps. Chin ups - 2 sets of 10 reps. Hanging leg lifts - 3 sets of 10-12 reps. 3. Do exercises that will work out your inner core muscles. When you're trying to get a six pack, you also want to work out your inner core muscles. Lie on your back with your arms on the floor at your sides, palms facing down. Bend your knees and bring them towards your chest by contracting your abs. As they rise, roll your pelvis to lift your Steps. 1. Day 1: Perform 30 minutes of rowing, 25 side crunches, and 15 upward-facing hip flexes. Start with cardio to get your heart pumping before moving to muscle-toning exercises. This combination of exercises will burn fat, tone your obliques, and strengthen your hip and lower abdominals. [1] Put your right hand behind your head, elbow flared out, and your left palm down perpendicular to your torso. Contract your abs to lift your shoulders off the floor and rotate your body to bring Keep your arms straight down at your sides. Crunch forward and up about 3-4 inches. Remember to keep your lower back pressed flat against the ground. Keep your head in a neutral position. Alternate touching your right heel and then your left heel. Remember, touching each heel once is one rep! Abs exercises.doc Page 4 of 24 Keep your arms straight down at your sides. Crunch forward and up about 3-4 i