The Magnificent Seven Bodybuilding Abdominals Training Routine

Nothing looks more impressive than a well built physique with a six pack of sharply defined abdominal muscles in front of it. Remembering that abdominal definition is entirely dependent upon an awesome body building diet (as unless you strip enough body fat from your body to get down to 6% for males and 12% for women you will not be able to clearly see your abdominals), I will present below a routine that guarantees quick results in terms of hardening the abdominal wall.

The routine below is composed of 7 abdominal exercises carefully chosen to hit both the upper and lower abdominals. You will note that it can be performed very easily in the comfort of your living room. You will also notice that no direct oblique work is present. The reason for this is the fact that in my experience, direct oblique work only leads to a wider waistline. Besides, obliques get enough indirect stimulation from basic exercises like Squats, Deadlifts, and Standing Presses, as well as Sit-ups, V-Ups, etc.

Exercise #1: Partial Sit-Ups
Primary Target: Upper Abs
Secondary Target: Lower Abs and Obliques

1. Lie flat with your back on the floor and your knees bent. Your legs should be secured under a piece of heavy furniture. (Note: I am assuming that you are doing this routine at home).
   
   
2. Place your hands crossed in front of your chest.
   
   
3. Flexing your abdominals, raise your torso until your torso is lifted about 30 degrees off the floor. Exhale as you perform this step.
   
   
4. Retaining tension on the abs, lower your torso to the beginning position as you inhale.
   
   Safety Note: Maintain full control throughout the movement and avoid the temptation to rock back and forth.