Abdomen

Don't do crunches every day in order to get ripped abs. The most important factor in developing visible abs is a low body-fat percentage--10% or less--and that won't come from crunching, since it burns few calories and works very little overall muscle. You're better off doing intense workouts that trigger your body to burn tons of fat--high-intensity cardio sessions such as sprint intervals and multi-muscle weight-training exercises such as squats, pullups, bench presses, and deadlifts.

1. Lie flat on your back and place your calves on a flat bench seat. Your hamstrings should be perpendicular to the floor.

2. Place your hands behind your head with fingers interlaced together.

3. Perform the following movements simultaneously:
a. Pull your hips from the floor using your lower abdominal muscles.
b. Raise your shoulders and back from the floor using your upper abdominal muscles
c. Force your shoulders in moving them toward your hips
d. exhale hard

4. Hold the contracted position for a slow count of 1-3 seconds.

5. Keep repeating this movement until fatiqued.

1. Sit on the Roman Chair and hook your toes beneath the restraint bar near the floor.

2. Cross your arms over your chest. You will keep your arms positioned this way throughout the entire exercise.

3. Bend your body backward moving your hips until your back is about 6 inches above a point parallel with the floor.

4. Move forward until you feel your abdominal muscles relax.

5. Crunch your shoulders forward and down putting intense stress on the abdominals.

6. Relax and respect the movement downward until your back is 6 inches above a parallel plane to the floor.

7. Continue until you have completed the desired repetitions.

8. Resistance may be added by propping the front end of Roman Chair on a large block of wood.

1. Lie on your back on the floor and hook your toes under a heavy piece of furniture. Even better, use an ab board and hook your toes under the ankle constraints.

2. Bend your knee comfortably and keep them bent throughout the entire set. This helps to relieve concentrated back strain.

3. Place your hands behind your head and lock your fingers together.

4. Curl your head, shoulders, upper back and lower back slowly in succession off the floor until your torso is perpendicular to the floor.

5. Hold the upright position for a second and reverse the movement slowly until reaching the starting point.

6. Resistance may be added by varying the degree of incline if you are using an ab bench or by holding a weighed barbell plate behind your head. Advanced athletes may want to do both!

7. Do a second repetition however during this rep twist to the right as you raise yourself.

8. Do a third repetition twisting to the left.

9. Continue reps straight, right, left until the end of the set.

1. Lie on your back on the floor and hook your toes under a heavy piece of furniture. Even better, use an ab board and hook your toes under the ankle constraints.

2. Bend your knee comfortably and keep them bent throughout the entire set. This helps to relieve concentrated back strain.

3. Place your hands behind your head and lock your fingers together.

4. Curl your head, shoulders, upper back and lower back slowly in succession off the floor until your torso is perpendicular to the floor.

5. Hold the upright position for a second and reverse the movement slowly until reaching the starting point.

6. Resistance may be added by varying the degree of incline if you are using an ab bench or by holding a weighed barbell plate behind your head. Advanced athletes may want to do both!