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Step 1
My whole program is based around a specific exercise set that has three different ab exercises. This exercise set will need to be done once a day, six days a week if you really want to see results within two or three weeks.
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Step 2
The first ab exercise is an exercise ball crunch. If you don't have an exercise ball, regular crunches will suffice, but the exercise ball will give you a much better workout and is worth the $20. Start with the middle of your back on the ball and slowly lower yourself down. Slowly bring your upper body back up, focusing on working out your abs, until you can't go any higher. Do 20-30 and then take a 2-3 minute break. For more detailed information, check my other article under "Resources".
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Step 3
The second exercise is the bicycle ab workout. Lie on your back, put your hands behind your head, and raise your legs so that your knees make a 90 degree angle. Slowly bring your right elbow to your left knee while extending your right leg, then bring your left elbow to your right knee while extending your left leg. Focus on contracting your abs and do 20-30 total repetitions (a repetition is including moving both your right and left elbows) and then take another 2-3 minute break. For a more detailed explanation of this exercise, look under "Resources"
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Step 4
The third exercise that you will do will work out your outer abs/obliques. Get back on to the exercise ball and get into the crunch position. However, instead of doing a crunch, you will bring your right elbow as close to your left hip as you can. You will then alternate and bring your left elbow as far up to your right hip as you can. Remember to move slowly and contract your abs during all times. Do 15-25 repetitions (a repetition is including moving both your right and left elbows) and then you're done
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Step 5
You will need to do this exercise set once a day, six days a week and from doing this workout that will take you only about 20 minutes a day, you should see noticeable results in 2-3 weeks.
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Step 6
Good Luck!
