There are three abdominal areas that need to be improved in achieving rock-like abs. These are the upper abs, lower abs, and obliques. All areas should be included in a workout session.

Take note of the following reminders before doing any abs workout for better results.

1. Slow down

Each repetition should last for about 4 to 6 seconds. Longer repetitions increase the workout intensity, and higher intensity tends to be more efficient in improving abdominal strength and appearance. Work should be done by the abs, not by the momentum caused by fast repetitions.

2. Change the repetitions

Repetitions for abdominal routines can be varied depending on the person. Its counting is not as strict as those with other body parts that stick with 15 repetitions for lighter weights, and 8 repetitions for heavier weights.

3. Change routines

Exercises have varying difficulty level. Routines should be changed from time to time as the person increases their strength.

4. Take a short rest between sets

Allow the abdomen to rest in between sets, but it should only be a maximum of 30 seconds.

Presented below are some abdominal exercises for each area. Select one routine from each group, proceed to the next routine after a short rest, and repeat the circuit. Some circuit might also include transverse abdominis and lower back.

Upper Abs Workout

Traditional Crunch

Set: 1
Repetitions: 12
Level: Beginner
1. Lie on a mat with knees bent, and hands behind the ears.
2. Lift the shoulder blades off the mat by slowly crunching up. Make sure to use the abs in doing this. Never put hands behind the head and crunch by pushing the head to avoid injury.

Long-Arm Weighted Crunch

Sets: 1
Repetitions: 12
Level: Intermediate to Advanced
1. Lie on a mat with knees bent.
2. With a light dumbbell in both hands, stretch the arms over the head on the floor. Dumbbells should be resting on the floor upon stretching.
3. Crunch the rib cage towards the pelvis. The arms should be kept stretched as the dumbbells get off the floor. Do not generate momentum through the arms.

Modified Raised-Feet Crunches

Sets: 1
Repetitions: 12
Level: Intermediate to Advanced
1. Lie on a mat with knees bent, and hands behind the ears.
2. Slightly raise the feet off the floor and maintain the position.
3. Crunch the body up, pause for a moment, and lower the body back to the original position. Make sure that the feet are slightly raised throughout the movement.

Lower Abs Workout

Bent-Leg Knee Raise

Sets: 1
Repetitions: 12
Level: Beginner
1. Lie on a mat with bent knees and relax the head and neck. Palms should be on the floor near the buttocks, and feet should be flat.
2. Raise the knees towards the rib cage using the lower abdominal muscle, and pause for a moment.
3. Slowly bring back the feet to the original position.

Flutter Kick

Sets: 1
Repetitions: 20
Level: Intermediate
1. Lie on a mat with arms close to the sides, and palms should be on the floor near the buttocks.
2. Slightly raise both feet off the ground.
3. Place one leg over the other, and repeat with the other leg.

Push Away

Sets: 1
Repetitions: 10 for each leg
Level: Intermediate to Advanced
1. Lie on a mat with hands cross folded in the chest. Legs should be extended and feet should be slightly raised.
2. Raise one knee towards the head, and do a forceful kick without allowing the feet to touch the floor. Try to lift the head and tuck the chin towards the chest if there is a discomfort.
3. Repeat with the other knee.

Oblique Abs Workout

Oblique V-Up

Sets: 1
Repetitions: 10 for each side
Level: Beginner
1. Lie on mat in a sideward position. Body should be straight and arms should be cross folded in the chest.
2. Raise both legs as the top elbow is moved near the hips.
3. Perform 10 repetitions and switch to the other side.

Speed Rotation

Sets: 1
Repetitions: 10 for each side
Level: Intermediate
1. Stand still and hold a dumbbell with both hands. Hands should be in the midsection.
2. Twist the body 90 degrees and face to the right. Hip and leg movements should be minimal. Quickly twist the body 180 degrees to the left. Tighten the abdominal muscle and make sure to move fast.
3. Go back to original position and repeat to the other side.

Two-Handed Wood Chop

Sets: 1
Repetitions: 10 for each side
Level: Intermediate
1. Stand still and hold a dumbbell with both hands. Bring it close the right ear.
2. Flex the abs so that the torso will rotate to the left. Extend the arms and dumbbells should be lowered to the outside of the left hip.
3. Go back to original position and finish 10 repetitions. Switch to the other side.