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Exercises for Abs
Here’s a typical abs workout from a friend of mine. I can understand why he has opted for this kind of workout since he’s probably one of those people who we refer to as hard gainers. Hard gainers are those who finds it very hard to build muscle mass whether it's abs or other groups of muscles. He is quite skinny but I really do admire his six pack abs.
He basically trains 3 alternate days of the week for example, Monday, Wednesday and Friday. Every exercise is done to its maximum intensity, and done until failure. For those who does not know what exercise to failure is, it is a method whereby you keep going until you cannot do another rep. You can use this method for any muscle groups including the abdominals.
Since the abdominals is one of the large muscle groups, it is very hard to really stress them for maximum growth. One way of achieving this for abdominals is doing what my friend is doing.
He did only five exercises, doing only one set each until he reached failure. Notice, there is only five exercises and only one set. No more no less. The main difference is - he did all five exercises until failure.
Training to failure is not to be taken lightly, you could easily hurt yourself if you are not recovering properly or if you are doing the exercises incorrectly. Be **very strict** and professional towards your exercises for abs routine and make sure you listen to your body. If you feel any unusual pain at all, stop immediately and rest.
The exercises he performed are Ball Crunches, Side Bends, Leg Raises (Single & Double), Reverse Crunches and Waist Twists. He choose to train every other day for 3 days because he probably needed to recover from his heavy intense ab workout.
After 2 or 3 weeks, he then switched to low intensity for one whole week before he goes back to his normal intense routine. Because of the intensity he always make sure that he sleeps and eats well. He also does light aerobics work on his rest days except Sunday when he completely rest from any workouts.
Since his workouts are very intense he only do them for a few weeks of the year. For the rest of the year he will do the same routine but at medium intensity. Sometimes when he’s busy with work, he finds that he maintains his abs sufficiently with only 2 maximum intensity workouts a week.
