You don’t have to sell your soul for a six pack. Just make it through this hellacious ab workout. Designed to target all the parts that make up your mid-section, this advanced workout will push you to your limits and beyond. Take a deep breath, and let’s go!
Brace yourself on a bench. Lock your arms in a fixed position. Drive your legs up as if you are trying to push nails into the ceiling with your heels. Lower your legs down not allowing any part of your body to touch the bench except for the upper back. This makes the exercise so much harder. Then, lower your body until it is right above the bench. When you raise back up, do NOT bend at the waist, but rather raise the entire body as it was lowered, in a straight line.
These are performed in a stretching cage or with gravity boots. Once your legs are secure, lower your body slowly until it is perpendicular to the floor. Contract your abs and bring your torso towards your thighs. Perform crunches slowly and completely exhale at the top movement.
With the rope attachment on the cable machine, grasp the rope, facing the machine on your knees. Extend your arms towards the pulley, feeling the stretch in your lats. Bring your elbows in toward your sides as you contract your abs.
Lie perpendicular on a bench with only your upper back supported. Grab a dumbbell with both hands around the weight. Lower your hips to the ground. With your arms almost straight, bring the weight behind your head. In a smooth motion, raise the weight until it is just above your eye line.
Hanging Leg Raises
Hang from a pull-up with your arms completely extended. Raise your knees to your upper chest slowly, contracting your abs to pull your lower body upward. Slowly bring your legs down to starting position. Use your abs to let your legs descent, DO NOT LET THEM DROP.
The Ab Workout from Hell
1. Dragon Flags* (5 sets of 10)
2. Hanging Crunches (10 sets of 10)
3. Cable Crunches (4 sets of 25)
4. Dumbbell Pull-overs* (5 sets of 10)
5. Roman Chair Crunches (4 sets of 25)
6. Hanging Leg Raises (4 sets of 25)
*Broom stick twists (50 reps between each set)
1000 total reps