If washboard abs are on your wish list then this is the ab workout for you. Even if you are just starting out with your exercise plan and this is the first time you have ever worked out in your life or you have just started working out again after a slow period then you can still get the abs you want. Here is a beginner workout designed by a personal trainer that is sure to be the best ab workout for men.
Ab Crunches
Exercise Purpose
This exercise strengthens and stabilizes the muscles of the stomach (Rectus Abdominis). 
Details
Body Part: Core
Level: Beginner
Execution
- Start by laying flat on the floor with your knees bent.
- Place both hands behind your head and crunch up slowly keeping your elbows spread wide until your shoulder blades come off the ground and you feel a nice contraction in the stomach (exhale).
- Take your time in lowering your upper body back down to the starting position (inhale) and then repeat.
- Perform 3 sets, doing 12-25 per set.
Exercise Purpose
This exercise strengthens and improves muscular endurance in the muscles of the core including the stomach (Rectus Abdominis) obliques (Obliquus Externus Abdominis), and lower back muscles (Erector Spinae). 
Details
Body Part: Core
Level: Beginner
Execution
- Sit up on the floor and place your hands on your lap
- With your feet stretched out in front of you on the floor, slowly lean back until a 45 degree angle is achieved between your low-back and the floor.
- Then simply hold this position for as long as you can.
- For a more intense contraction, try placing your hands across your chest or even better, behind your head for an even more advanced version.
- Perform 3 times for 15 - 30 sec each.
Knee Up Crunches
Exercise Purpose
This exercise strengthens the muscles of the lower abdominal area (Rectus Abdominis). 
Details
Body Part: Core
Level: Beginner
Execution
- Lie down on your back and lift your legs off the ground and cross your feet.
- Keeping your legs up at a 90 degree angle, place your hands behind your head and crunch up until your shoulder blades come off the ground (exhale) keeping your head looking up at the ceiling.
- Slowly return back to the starting position (inhale) and then repeat.
- Perform 3 sets, doing 10-20 per set.
Marching
Exercise Purpose
This exercise strengthens the muscles of the stomach (Rectus Abdominis) and lower back muscles (Erector Spinae), as well as improves balance and co-ordination. 
Details
Body Part: Core
Level: Beginner
Execution
- Sit on the ball with your feet slightly spread.
- With your hands on your hips, lift one foot 3 inches off the ground for 3 seconds.
- Return your foot to the ground and repeat with the other foot for 3 seconds
- To add some difficulty to this exercise, each time you lift one foot off the ground, lift the opposite hand in the air as if asking a question for the entire 3 seconds.
- Perform 3 sets, doing 12-25 per leg per set.
The Plank
Exercise Purpose
This exercise develops strength and endurance in the muscles of the core including the stomach (Rectus Abdominis), side stomach (Obliquus Externus Abdominis), and lower back muscles (Erector Spinae). 
Details
Body Part: Core
Level: Beginner
Execution
- A time challenge.
- Start by lying down on your stomach on a mat.
- Position your elbows under your chest as if protecting yourself and put your feet together.
- Get up on your toes and elbows only and hold that position as long as you can.
- Remember not to hold your breath and to breathe rhythmically throughout the hold.
- Perform 3 sets, holding the plank for 15sec to 1 minute per set.
©2009 One80.com. All Rights Reserved.
If lean, thin, flat abs and a flat belly are on your wish list then this is the ab workout for you. Even if you are just starting out with your exercise plan and this is the first time you have ever worked out in your life or you have just started working out again after a slow period then you can still get the flat abs you want. Here is a beginner workout designed by a personal trainer that is sure to be the best ab workout for women.
The Plank
Exercise Purpose
This exercise develops strength and endurance in the muscles of the core including the stomach (Rectus Abdominis), side stomach (Obliquus Externus Abdominis), and lower back muscles (Erector Spinae).
Details
Body Part: Core
Level: Beginner
Execution
- A time challenge.
- Start by lying down on your stomach on a mat.
- Position your elbows under your chest as if protecting yourself and put your feet together.
- Get up on your toes and elbows only and hold that position as long as you can.
- Remember not to hold your breath and to breathe rhythmically throughout the hold.
- Perform 3 sets, holding the exercise for 15sec to 1 minute for each set.
Ab Crunches
Exercise Purpose
This exercise strengthens and stabilizes the muscles of the stomach (Rectus Abdominis).
Details
Body Part: Core
Level: Beginner
Execution
- Start by laying flat on the floor with your knees bent.
- Place both hands behind your head and crunch up slowly keeping your elbows spread wide until your shoulder blades come off the ground and you feel a nice contraction in the stomach (exhale).
- Take your time in lowering your upper body back down to the starting position (inhale) and then repeat.
- Perform 3 sets, doing 10 - 25 reps per set.
Exercise Purpose
This exercise strengthens and improves muscular endurance in the muscles of the core including the stomach (Rectus Abdominis) obliques (Obliquus Externus Abdominis), and lower back muscles (Erector Spinae).
Details
Body Part: Core
Level: Beginner
Execution
- Sit up on the floor and place your hands on your lap
- With your feet stretched out in front of you on the floor, slowly lean back until a 45 degree angle is achieved between your low-back and the floor.
- Then simply hold this position for as long as you can.
- For a more intense contraction, try placing your hands across your chest or even better, behind your head for an even more advanced version.
- Perform 3 sets, holding it for 15 sec to 1 minute per set.
Marching
Exercise Purpose
This exercise strengthens the muscles of the stomach (Rectus Abdominis) and lower back muscles (Erector Spinae), as well as improves balance and co-ordination.
Details
Body Part: Core
Level: Beginner
Execution
- Sit on the ball with your feet slightly spread.
- With your hands on your hips, lift one foot 3 inches off the ground for 3 seconds.
- Return your foot to the ground and repeat with the other foot for 3 seconds
- To add some difficulty to this exercise, each time you lift one foot off the ground, lift the opposite hand in the air as if asking a question for the entire 3 seconds.
- Perform 3 sets, doing 10 - 20 per leg per set.
Knee Up Crunches
Exercise Purpose
This exercise strengthens the muscles of the lower abdominal area (Rectus Abdominis).
Details
Body Part: Core
Level: Intermediate
Execution
- Lie down on your back and lift your legs off the ground and cross your feet.
- Keeping your legs up at a 90 degree angle, place your hands behind your head and crunch up until your shoulder blades come off the ground (exhale) keeping your head looking up at the ceiling.
- Slowly return back to the starting position (inhale) and then repeat.
- Perform 3 sets, doing 10 -25 reps per set.
©2009 One80.com. All Rights Reserved.
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After a seriously grueling session in the gym the best thing you can do is eat. Food repairs muscle, and fuels the body but what you eat post workout is as important as the workout itself. Here are some power foods to try after a tough day at the gym.
1. Whey Protein: full of essential amino acids, why protein powders can suppress cortisol that nasty hormone that can make us feel stressed and can inhibit muscle growth. Try adding a scoop of protein powder to some milk and juice with ice and blend for a cool and refreshing protein filled post workout meal.
2. Low-fat ricotta cheese: this cheese is full of whey protein and like the protein powder it rebuilds muscle. If you prefer the real thing over the powder try adding low fat ricotta with frozen fruit and a little milk to the blender.
3. Cherries: a natural anti-inflammatory cherries will make you feel better much faster post workout than any other fruit out there. Try cutting back on the over the counter anti-inflammatory and adding frozen cherries or cherry juice to your protein shake or ricotta smoothie after a sweat session at the gym.
©2009 One80.com. All Rights Reserved.
Try this healthy pudding alternative instead of store-bought pudding:
Vanilla Pudding
Ingredients
* 2 eggs, beaten
* 2 1/2 cups milk
* 1/2 cup white sugar
* 2 tablespoons cornstarch
* 1/4 teaspoon salt
* 1 teaspoon vanilla extract
* 1 tablespoon margarine
* 32 vanilla wafers
* 4 bananas, sliced
Directions
1. In a double boiler over simmering water, combine eggs, milk, sugar, cornstarch and salt. Stir constantly and cook until thick, 10 to 15 minutes. Remove from heat and stir in vanilla and margarine.
2. Place a layer of 16 wafers in a glass serving dish. Top with half the bananas. Top with half the pudding. Repeat. Serve immediately or refrigerate until serving.
©2009 One80.com. All Rights Reserved.
If washboard abs are on your wish list then this is the ab workout for you. Incorporate this ab workout into your usual exercise program doing it 3 times a week for best results. Do 3 sets of each exercise, doing 10 - 25 reps per set. Here is an intermediate workout designed by a personal trainer that is sure to be the best ab workout for men.
Exercise Purpose
This exercise strengthens the muscles of the lower abdominals (Rectus Abdominis) and hips (Iliopsoas). 
Details
Body Part: Core
Level: Intermediate
Execution
- Start by sitting down on the floor with your feet extended out in front of you.
- Place your hands behind you for support and pull your knees in to the chest (exhale).
- Without letting your feet touch the floor, return your legs back to the starting position (inhale) and then continue to pull the knees in repeatedly without ever touching the ground.
- As you become more advanced, try performing the same exercise without allowing your supportive hands to remain in contact with the floor for a more intense exercise.
Ab Crunches
Exercise Purpose
This exercise strengthens and stabilizes the muscles of the stomach (Rectus Abdominis).
Details
Body Part: Core
Level: All Levels
Execution
- Start by laying flat on the floor with your knees bent.
- Place both hands behind your head and crunch up slowly keeping your elbows spread wide until your shoulder blades come off the ground and you feel a nice contraction in the stomach (exhale).
- Take your time in lowering your upper body back down to the starting position (inhale) and then repeat.
Exercise Purpose
This exercise strengthens the muscles of the lower abdominals (Rectus Abdominis) and hips (Iliopsoas). 
Details
Body Part: Core
Level: Intermediate
Execution
- Start by lying flat on your back preferably on top of a mat.
- With both arms down on either side of you, lift your legs up off the ground pointing straight towards the ceiling.
- Keeping your knees straight and your feet pointing away from you, slowly lower your legs to about 45 degrees (inhale).
- Using your stomach, pull your legs back to the starting position at 90 degrees (exhale) and then repeat.
Side Crunches
Exercise Purpose
This exercise strengthens the muscles on the sides of the abdominals (Obliquus Externus Abdominis). 
Details
Body Part: Core
Level: All Levels
Execution
- Lie down on your right side in a fetal position on the mat.
- Turn your left shoulder over so that both shoulder blades are now flat against the mat while keeping your lower body pointing to the side.
- With your left hand behind your head and your right hand on your left waist, crunch up slowly until your right shoulder has raised off the mat ensuring your knees remain touching and on the mat (exhale).
- Lower yourself down to the starting position (inhale) and then repeat with the same side for a complete set before switching sides.
Oblique Thrusts with a Band
Exercise Purpose
This exercise strengthens the muscles on the sides of the stomach (Obliquus Externus Abdominis). 
Details
Body Part: Core
Level: Intermediate
Execution
- Stand up straight and put one end of the band under your right foot.
- Grasp the other end of the band in your right hand and place your arm down your side and then wrap the band around your palm to remove and slack.
- With a firm grip on the band and keeping both elbows completely straight, reach down your left side (exhale) with your left hand keeping your back straight.
- You should feel the tension in your left oblique as you bend down to the left otherwise tighten the band a little more.
- Repeat for the desired number of repetitions and then switch sides.
©2009 One80.com. All Rights Reserved.
