Everyone wants tight, sculpted abs in summer. After all, there is nothing better than feeling completely confident in your bathing suit. The problem is that most women find that the ab area is the most difficult place to see results, even when progress is made in other areas. It takes hard work to really sculpt that core, and a combination of the best exercises to target those abdominal muscles as well as a healthy diet to go with it.
Sculpting fab abs also takes consistency. That’s why this ab-training program, demonstrated by IFBB Bikini Pro Jessica Renee, will help you get into the habit of working your abs multiple times a week for results. We designed this four-day program so that each day is different. Switching up the exercises not only keeps your abs guessing, which will help facilitate results, but it will also keep you from getting bored! All you need to do each day is add the ab exercises to the end of whatever workout you are already doing. Before you know it, you’ll be ready to hit the beach with confidence!
So come on— let’s get sculpted!
GET IT RIGHT
Seated Cable Crunch Machine*
Start by selecting a weight that you are comfortable with. Sit in the machine, and curl the body forward toward the feet. Pause for a moment at the bottom of the movement, and then slowly return to starting position. Note that these machines can vary by manufacturer.
Jessica’s Tip: “Focus on form, and use a moderate weight so you are not straining.”
Stability Ball Crunches
Sit on the stability ball and walk your feet forward to lower your back onto the ball. Knees should be bent to about 90 degrees. Exhale as you contract your abdominal muscles and curl your shoulders and trunk toward your knees. Slowly lower down to the starting position.
Jessica’s Tip: “Focus on squeezing as you come up into the crunch and lengthening the abs as you come back to the start position.”
Stability Ball Pike
Assume a “push-up” position with your lower legs supported by the ball, body straight, arms extended and hands on the ground in front of the ball. Keeping your legs straight, drive your butt toward the ceiling until you achieve a pike position. Return to the starting position.
Jessica’s Tip: “Slow, controlled movement, and maintain strong arms.”
Plank Knee-ins
Get in a plank position. Bring your left knee to your chest, then return to starting position before moving to next leg.
Jessica’s Tip: “Keep body level and strong.”
Hanging Leg Raises
Hang on a bar and lift legs slightly above horizontal.
Jessica’s Tip: “Make sure not to swing or lose control of your body, and keep your legs as straight as you can.”
Hanging Crunches
Start with your legs hanging straight down and slowly lift your knees in toward your left side. Repeat by lifting your knees to your chest, and then to your right side. The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.
Jessica’s Tip: “Try not to swing your body, and focus on bringing the legs up into a crunch position while maintaining a strong upper body.”
Scissor Kicks on Bench
Lie down on a bench. With a slight bend at the knees, lift your legs up about six inches by engaging your abdominal muscles. This is the starting position. Now lift your left leg up to about a 45-degree angle while your right leg is lowered until the heel is about two to three inches from the bench plane. Then, switch by raising your right leg up and lowering your left leg. Repeat in a brisk but controlled motion, keeping abs tight.
Jessica’s Tip: “Ankle weights can be used to make the exercise more advanced.”
Leg Lifts on Bench
Lie down on a bench as pictured. Lift your legs up about 45 degrees, and crunch up at the top slightly, with hands behind head. Slowly lower and repeat.
Jessica’s Tip: “Keep the back flat on the bench, and focus on lifting with the lower abs.”
Cable Wood Chopper
Pull the cable across your body towards your opposite hip, as pictured.
Jessica’s Tip: “Keep your back and arms straight, while maintaining a strong core.”
*If you don’t have access to a cable crunch machine, you can perform this on a regular cable machine. Sit on a flat bench with your back toward the high pulley. With your palms facing each other, grasp the rope attachment with both hands. Your hands should be securely over both shoulders. Flex your waist so that your elbows come toward your hips and exhale while doing so.
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