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THe abdominal muscles are quite difficult to exercise and required isolation to target the correct group of core muscles. Unlike working out your biceps, triceps, chest, back, etc. you would need to incorporate some form of cardiovascular exercises to complement the development of the abdominal muscles. You also need to pay particular attention to your dietary intake to get your ab muscles to pop out. It would not be wise to have a well developed ab muscles with a thick layer of fat covering up your hard work--that means stay away from fatty and sugary food.

Depending on your current physical fitness level, you should attempt one of the following three levels of abdominal routines. I would strongly suggest you start out with a three days a week then gradually build up to five days a week to exercise your abdominal muscles. You can incorporate the cardio portion into the abs day, or do it on the non-abs days.

For the exercises below, attempt to do the recommended reps then slowly work up to the number of sets indicated. Don't forget to exhale when you've fully contracted your ab muscles.

LEVEL 1 - Beginner Level

Side Bend - 30 reps x 3 sets with 30 seconds rest in between sets
Standing shoulder width apart slowly bend your right side of the body down towards the floor with the right arm fully extended. Exhale as your hand reaches past the right side of your knee then slowly rise back up to the starting position. Repeat for the left side. Alternatively, you can do this lying down on an exercise mat. Just remember to keep your head off the floor and stable throughout the entire movement.

Alternating Curl - 30 reps x 3 sets with 30 seconds rest in between sets
Lie flat on your back with your knees bent (on an exercise mat) clasp your hands together behind your head and lift it off the floor. Slowly raise your right leg off the mat and curl up your left side of the body until your left elbow almost tourhes your right knee. Slowly lower back to the starting position and repeat with the opposite leg and side of the body.

Push Through - 30 reps x 3 sets with 30 seconds rest in between sets
Lie flat on your back with your knees bent (on an exercise mat) clasp your hands together in the frontal position, slowly raise your head off the mat like you're doing a crunch while pushing your clasped hands in between your thighs. Slowly lower to your starting position. Keep your head off the mat in the return position to keep a constant stretch in your abdominal muscle.

Alternating Leg Raise - 30 reps x 3 sets with 30 seconds rest in between sets
Lie flat on your back with your legs completely straight (on an exercise mat) clasp your hands together behind your head. Slowly raise your right leg up towards the ceiling until it reaches a 90-degree angle then raises your left leg up until it at the same level as the right leg. Slowly lower your right leg to the starting position then repeat with the left leg.

Arms Reaching Crunch - 30 reps x 3 sets with 30 seconds rest in between sets
Lie flat on your back with your knees bent (on an exercise mat) with your hands resting on your thighs slowly lift your head off the floor whilst sliding your hands up to your knees. Slowly lower your head to your starting position. Keep your head off the mat in the return position to keep a constant stretch in your abdominal muscle.

Lift-Up Touch Cruch - 30 reps x 3 sets with 30 seconds rest in between sets
Lie flat on your back with your legs fully extended at a 90-degree angle (on an exercise mat) arms fully extended at your sides. Slowly lift your head and chest off the floor whilst trying to touch your ankels with your hands at the top position. Slowly return to the starting position then repeat.

Crossed Arms Cruch - 30 reps x 3 sets with 30 seconds rest in between sets
Lie flat on your back with your hands clasped together on your chest, your knees bent, then slowly lift your head and chest off the floor then return to the starting position and repeat.

Double Crunch - 30 reps x 3 sets with 30 seconds rest in between sets
Lie on the foor with your back supported on an exercise mat and arms at your sides; your legs should be bent and off the floor. SLowly curl up while trying to pull your knees to your chest. Extend and repeat.

Intermediate and advance levels will be detailed in the next couple of blogs.

For the month of June, we will dedicate most of it to the core abdominal muscles and the exercises to get your six-pack as ripped as possible for the beach months ahead in July and August.

The core abdominal muscles are mainly composed of the upper and lower abs (re**us abdominis), and the internal and external obliques. And don't forget the transversus abdominus.

To work out the entire core muscles, a well-defined and thought out system of exercises must be implemented for an efficient and effective abdominal workout. Also, don't neglect your diet because what you eat will dictate how fast it will take you to obtain your six-pack.

Lastly, it's always a good idea to incorporate some form of cardiovascular exercises into your core muscles exercise routine. We will get into details of the abdominal exercises and cardio segments in subsequent posts.

Enjoy the rest of a sunny Tuesday afternoon!

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