4 Steps To Chiseled Abs

By Author: Michael Price
Total Articles: 114
Comment this article

Nothing completes a stellar frame like a set of rock-hard abs. Achieving success at any level of bodybuilding requires you to have deeply etched abs. How do you get them?

We'll show you with four great exercises for carving out your own set of granite-hard abdominals. Just remember that the best ab development in the world will mean nothing if your abdominal muscles are covered with fat.

So along with doing these ab exercises, make sure you follow a high-protein diet, eat a moderate level of carbohydrates, reduce your dietary fat intake and burn enough calories with training. Before you start this or any other bodybuilding program, remember to consult your doctor.

Exercise #1: Kneeling Cable Crunches

Muscles Worked:
Upper abdominals
Middle abdominals
Lower abdominals
Side abdominals
Position:

To perform kneeling cable crunches, use a rope or a bar with a pulldown machine. Kneel down facing the machine so that the cable comes down at a slight angle away from the rack as you crunch down.
Start:

Grab the rope or bar and pull it down so that your hands ...
... are positioned just above your forehead. Crunch down as far as you can go, keeping the rope or bar in the same position. Keep your arms locked and allow your abs to do the work.

Finish:
Bring your body back up slowly to the start position by also allowing your abdominals to do the work and control the motion.
Tip:

Because you can add heavier weight, this is a particularly good exercise for causing the abdominal muscles to fatigue faster with fewer reps. Perform the kneeling cable crunches carefully and slowly, exhaling as you go down.

Exercise #2: Hanging Leg Raises

Muscles Worked:
Upper abdominals
Middle abdominals
Lower abdominals
Position:

To perform hanging leg raises, using a horizontal bar, position your grip on the bar a little wider than shoulder width. Hang from the bar so your legs dangle straight down.
Start:

With your feet side by side, bring your legs up slowly as far as you can toward your chest by bending your hips and knees.

Finish:

Hold the position at the top before returning slowly to the start position.
Tip:

Use gloves or chalk on your hands to prevent slipping and hand fatigue. For variation, twist your hips to either side to hit your obliques or side abdominal muscles.

Exercise #3: Lying Crunches

Muscles Worked:
Upper abdominals
Middle abdominals
Position:

To perform a lying crunch, lie down on the floor or a mat. Bend your knees to about 90 degrees while keeping your feet flat on the floor. Place your hands gently behind your head.
Start:

Keeping your back and head straight, lift your shoulders off the floor about 4 to 6 inches. Be careful not to pull on your head with your hands.

Finish:
Hold the finish position for a short period before lowering yourself slowly back to the start.
Tip:

For a more difficult workout, try holding a weight plate across your chest as you perform the crunches.

Exercise #4: Assisted Abdominal Leg Pushes (Advanced)

Muscles Worked:
Upper abdominals
Middle abdominals
Lower abdominals
Side abdominals
Position:

Have a training partner stand with their legs slightly bent and spread a little farther apart than shoulder width. Lay down on your back, positioning your head on the mat between your partner's legs.
Start:

Grab hold of your partner's ankles for support and bring your legs up with a slight bend in your knees. Your partner should then grab the front of your ankles and proceed to push your legs down towards the floor.

Finish:
It is your goal to resist your partner's leg pushes as best as you can and bring your legs back up to the starting position quickly, but under control. Avoid having your feet touch the ground after each push.
Tip:

This is a difficult exercise and should be performed by advanced participants only. To make the routine more interesting, have your partner randomly push your legs to the left and right as well as to the center.
I recently came across a blog post about popular ab product Ab Rocker. The post suggests it's junk and explains why all infomercial products are junk. It also suggests a book about the most effective ab exercises and the truth that other fitness programs don't discuss. I got the book. I love it and I recommend it. You can check it out here