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Killer Abs

Created by deej32

  • Currently 3.7/5 Stars.
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Summary

2 Workouts / 8 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

This workout program consists of 2 ab workouts, each of which should be performed once per week. Try to do 2-3 sets of 15-25 reps of each exercise (you may need to build up).

Workouts

Description

This workout focuses more on the lower abs and the obliques. It should be performed one day per week.

View Workout Details

Small Hip Lifts
Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards t...

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Russian Twist
Secure your feet either by placing them under something that won't move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of y...

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Toe Touchers
Lie back on the floor and elevate your legs up into the air. Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward to touch your toes. (Touching any part of your f...

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Alternate Heel Touchers
Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel onc...


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What People are Saying

eswestcott

Just started - abs still sore from 2 days ago - can't be a bad sign. How long before I see results if I do the workout 3 x per week? Stomach is already flattish, would just like some more definition

Created over 2 years ago by eswestcott

Triveo

A confused me

Am i supposed to hold breaks between each set? And do i understand the description correct if i say i should do ex. 2 sets of hip lifts and then move on and do 2 sets of the other, or am i supposed to do each workout 2 times?

Created over 2 years ago by Triveo

bspencer

Giving it a try

Nothing has every really given me shredded abs so I'm going to see if this program does the job.

Created over 4 years ago by bspencer

sexy4life

how long does it take to see results

Created over 4 years ago by sexy4life

sexy4life

Will start tonight, i want to see if it will work.. Im dying to have that sexy waist i used to have

Created over 4 years ago by sexy4life

fatbailey

just started!

just started! let's see if this gets me ready for spring break!

Created over 5 years ago by fatbailey

Moury25

Killer Abs

awesome abs i like this i want to make like this only. ------------------- Russ Dotson <a href="http://www.trainwithmeonline.com/custom.asp" "dofollow">workout routine</a>

Created over 5 years ago by Moury25

sgtkenyon

woocha

i want abs that you can bounce a fifty pence coin off!

Created over 5 years ago by sgtkenyon

emerson

best results

How long rest between exercises shoud I take to get better results?

Created over 5 years ago by emerson

amitm2012

question??

Is there any substitute exercise for the hanging knee raise?? I don't have access to pull up bar.

Created over 5 years ago by amitm2012

JGaytan

Sweet abs!

I chose this workout because my lady deserves the best abs i can produce.

Created over 5 years ago by JGaytan

Arce08

My comment

I am glad i saw this program.I've read some of the other comments and have seen a lot good feed back.

Created over 5 years ago by Arce08

opie566

QUESTION !?

I have done this workout for a month now. i do it 3 times a week too. i dont have abs but im getting ok results for my upper abs. Also i didnt do any cardio? Is that an issue? and if anyone knows an easy way to eat right plz write back. BUT mostly i wanna know if not doing cardio is my problem????

Created over 5 years ago by opie566

guslabu

REMEMBER: No matter what routine you follow for abs, NUTRITION is extremely important. I would personally say that 80% is nutrition 20% ab workout, if you want to get those abs to show. Find your current your body fat percentage, then calculate your BMR, then calculate the amount of activity you do, and portion out your Proteins/Carbs/Fat out to 6 meals a day AND STICK TO IT.

Created over 5 years ago by guslabu

amclouse

My comments:

I actually just might stick with this workout. I am looking to shapen my abs, and I know if I add this in with my extensive cardio that I do, before I know it I will have osme great looking abs. I picked this one because I know it is doable.

Created over 5 years ago by amclouse

tsah28

Abs here I come...

Finally a clear ab workout that I think I can follow. Woohoo. And it's something I can do at home...even better.

Created over 5 years ago by tsah28

ZBREEZY

Question

Do You Do Each Workout? Or You Do the lower ab workouts one day, then the upper abs another day?

Created over 5 years ago by ZBREEZY

Sanotrex

Question

I have a question - if I'm really light weight for my hight(im 63kg for 183cm) , Will it be easier for me to gain abbs or harder ? And I want to go a little harder how much harder can I go(both exercises twice a week?)

Created over 5 years ago by Sanotrex

kyledanderson

Are you wondering about results?

I've been using this exercise consistently for a month and I have seen fantastic results. You just have to pump it out about 2-3 times a week with two full sets of 20 reps for each exercise and you will have killer abs. I now have distinct lines without a flex.

Created over 5 years ago by kyledanderson

Joki

What if...

I did the lower and upper exercises straight after each other, and did this 3 days a week? Mainly because I want to focus on my abs more at the moment and I'll be adding HIIT on alternate days.

Created over 5 years ago by Joki

fitnessnewb

reply

"i have been dying to have killer abs, i run, do crunches and now im trying this, but i feel like this isn't enough?? any suggestions on how i can step it up?" Do them weighted, 8-10 reps

Created over 5 years ago by fitnessnewb

RandomPirate

Im doing this exercises everyday, they really seem to work out since i my abs really hurt, the problem is that they require a bit of elasticity, but its doing great because im getting that as well by doing them. Thank you

Created over 5 years ago by RandomPirate

mikey-86

well depends on your current ability but i would say try for 3 sets of 10-25 reps each

Created over 5 years ago by mikey-86

alirahat

How many reps each?

How many reps of each exercise is right to do.

Created over 5 years ago by alirahat

bridezillabrooke

p90x abs workout

it is killer and you will feel it... best of all its only 16 minutes long!

Created over 5 years ago by bridezillabrooke

jerseygirlpba

sets

for the upper exercise, is a set being counted as one for each side?? Im counting them as set on each side and combining the total for the reps... (example: 1 set 20 reps per side to equal 40) .. thanks for the help!

Created over 5 years ago by jerseygirlpba

jeschupak

does this really work that well??

i have been dying to have killer abs, i run, do crunches and now im trying this, but i feel like this isn't enough?? any suggestions on how i can step it up?

Created over 5 years ago by jeschupak

06weinj

ooo yea for the ouchies

yea lines and burn

Created over 5 years ago by 06weinj

jerseygirlpba

ouchies

Anyone else seeing lines or feeling the burn??

Created over 5 years ago by jerseygirlpba

ademczuk

this program is killing my abs

ever so slowly

Created over 5 years ago by ademczuk

ressik

BURNS!

I don't know if this will work...All I DO know is that I'm a weakling and my abs are KILLING me this morning. I'm trying to cough without looking like an idiot.

Created over 5 years ago by ressik

sfxlo826

It is useful

I work of them everyday

Created over 5 years ago by sfxlo826

Mich2lose

It works

I have not done this specific workout routine but these are all great exercises. Just stick to it and do this routine 2 days per week and remember to change up your routine every 4 weeks or so. If this routine is not tough enough just add some weight to the exercise. For the hip lifts just add a band or ankle weights and the rest of the exercises add some weight. I would also add a core workout like the plank to this routine. Also the best magazines out there are Muscle and Fitness his or hers. They are both great with amazing articles and workout routines.

Created over 5 years ago by Mich2lose

jonathancolon

football

I am 5'8, 170, trying to gain 30 pounds for football season in my hs junior year trying to start for one of the best hs teams in the country. do these w.o's work?

Created over 5 years ago by jonathancolon

jerseygirlpba

Just out of curiousity

First let me say Im not doubting these exercises at all but has anyone been doing them consistently and can say that they have seen a real difference?? If so by following recommended instructions, how long did it take for those results to appear? :o)

Created over 5 years ago by jerseygirlpba

tequan3000

LMAO

LETs Get It.. Im a Football Player Offensive and D Linemen tryin to get the body of an Running back lol

Created over 5 years ago by tequan3000

GymRat_Murphy

I have created a new group if anyone wants to join and help support and motivate each other anyone welcome! http://www.gyminee.com/groups/1418-The-Dedicated

Created over 5 years ago by GymRat_Murphy

guitardgs

how long lol?

how long does it take to do this to get killer abs

Created over 5 years ago by guitardgs

planetstud

update of me self.

doing everything , can feel the burn , few more weeks and i should see some results , ::) ..

Created over 5 years ago by planetstud

michaelkells013

Killer Abs Part 2

Oh yeah, I tried this workout because summer is around the corner and I need to bring my abs back

Created over 5 years ago by michaelkells013

michaelkells013

Killer Abs

This workout is great! My abs were on fire throughout the workout and it hurts to cough today! I'm excited to keep it going.

Created over 5 years ago by michaelkells013

breeze5522

gave it a try

I chose this abdominal work out because my tummy doesn't look how it did in high school. I did it this morning at the gym after i ran. So we'll see tomorrow or later today exactly how it feels. I definetly felt the burn.

Created over 5 years ago by breeze5522

planetstud

no more than twice per week ?

hi , iam really interested in it , would any one be kind enough to tell me if i do more than twice a week will i get faster results . or is it the same , i thought abs need to be a lot more , than just once per week..

Created over 5 years ago by planetstud

Myrth

Hanging Leg Raise

So...I wasn't able to do even one of those (the closest I could get my knees was to my waist, once) and was wondering what I might replace it with. I figured maybe using the metal frame for dips and doing the leg raises there. Thoughts?

Created over 5 years ago by Myrth

dloental

How to record weight?

If I'm just doing these exercises with no additional weight, do I list the weight as 0 lbs?

Created over 5 years ago by dloental

Twentyfish

How long til you start seeing results?

Was just wondering if anyone knows, im very thin already its just its flat, want it nicely toned with some ab muscles, thanks.

Created over 5 years ago by Twentyfish

Tomovasky

Like other I question the only 1 day per week.

Created over 5 years ago by Tomovasky

gonzalea1

Lovin the burn!

Awesome workout!

Created over 5 years ago by gonzalea1

snobrdrt

Day One!

I got my wife doing this with me tonight. It's great motivation. My abs are on their way back!

Created over 5 years ago by snobrdrt

jglimb

Ouch in a good way...

Just added this workout to my routine the days I don't go to the gym. The russian twist is definately a favorite. Be sure to get the full range of motion to get the full burn!

Created over 5 years ago by jglimb

I_lOve_CaRBs

Oo ya

The russian twist seems to have the most effect on me abdominals! This web site is pretty sweet

Created over 5 years ago by I_lOve_CaRBs

Maliciouz

..first week

Although I don't seem to get the hang of the Dumbbell Side Bend - never works my obliques - only my lower back - at least that's where I can feel the workout. I keep my back straight and bend at my waist. What could I be doing wrong ? Other than that this program is doing some killer work for your abs - no doubt :D

Created over 5 years ago by Maliciouz

mikey-86

this program is great!

...been on this program for a month now and have seen great results! as long as you stick with it you can expect really firm results from this program! Good luck everyone! :]

Created over 5 years ago by mikey-86

melissaball24

Why I chose this...

I choose this because I've always wanted rock hard abs! And this is the way to get there!

Created over 5 years ago by melissaball24

syselim

A little sickening, but I actually find myself loving the Russian Twist. The more I do the exercise the more I try increase the amount of twists before returning back to the ground!

Created over 5 years ago by syselim

I_lOve_CaRBs

Yep

Works great!

Created over 5 years ago by I_lOve_CaRBs

Krysda69

I wanted to try different AB workouts other than just the regular crunches in the floor. I have always wants toned defined Abs. I’m going to give it a try and see how it works for me. I plan to integrate it into my workout schedule.

Created over 5 years ago by Krysda69

howato12

Great Abs

looking at the results is really inspiring. I hope to get the same results.

Created over 5 years ago by howato12

ChinnyPoo

amazing!!

These workouts are some of the best! I really need to workout my abs and sometimes its a hassle in my busy schedule to go all the way to the gym to do the ab machince and to workout etc. But I love that you can do these anywhere! I do them before i go to bed and after dinner in between studying and man does it burn

Created over 5 years ago by ChinnyPoo

drj

Comments:

I've done all of these exercises before and they really are some of the best. What I like most is only have to do this a few days a week. Not because of laziness but because of the big misconception I hear a lot about how ab work is the main thing to make your belly lose inches without cardio or eating right. Plus, the 15-25 can be killer

Created over 5 years ago by drj

elbates

Info

In response to the last comment, the hip lifts are not an exercise you will feel a burn with like crunches, for example. Focus on pushing your feet straight up to the ceiling without swinging and engage your TAs the whole time.

Created over 5 years ago by elbates

kyledanderson

Great Workout

This workout is something I can feel. Although the "hip lifts" really didn't do anything for me.

Created over 5 years ago by kyledanderson

hrbellamy

Something New!

I have just began working out again sick of just doing regular borning crunches hope these new ones help!

Created over 6 years ago by hrbellamy

thorbirtley

nice workout

just started on this and the variation of exercises seems to work pretty well. plus, it gives some serious deep burn.

Created over 6 years ago by thorbirtley

mamaramostx

Once a week?

Has anyone done this for a good period of time? Does it really work if you only do it once per week? (Actually twice, since you do upper abs one day and lower another) I really don't want to waste my time. But heck...at this point any exercise in that area would be an improvement!!! I just had a baby 4 months ago!

Created over 6 years ago by mamaramostx

wleoncio

I've been having trouble keeping my waist size under 90 cm (aprox. 35.43 in) since I turned 25, so let's give this baby a try. :)

Created over 6 years ago by wleoncio

jens_gym

New to Gyminee

Just joined and am excited about this program...hope it works, curious if one day a week will really make a difference though.

Created over 6 years ago by jens_gym

heavenbane

OMG it burns lol. I love these.

Created over 6 years ago by heavenbane

Nika551

:)

OUUUUCCCHHH!!!

Created over 6 years ago by Nika551

OceanSkies

Love These!

I love these! There is nothing like feeling that oh so good burn. Let's me know that I am getting a good workout. No pain, no gain! =D

Created over 6 years ago by OceanSkies

tboomer

T

I have had great results with these exercises in the past. As usal, consistency is key.

Created over 6 years ago by tboomer

alewis

Need Advice...

I cannot raise my legs 90 degrees and still have my lower back touch the ground as seen in the toe touches. It seems like my lower back, glutes, and pretty much all of my posterior leg are too tight, anyone know of any stretches to alleviate this?

Created over 6 years ago by alewis

towens

This workout is great

Working on my stomach has always been important to me. I have slacked off lately and need to get back in my routine. This workout is definitely a good one if your wanting to work out your abs!

Created over 6 years ago by towens

Brothuhv84

Why I chose this workout

I chose this workout because I need to work my abs more then i have been, and these are the same kind or routines I have done in the past. So that is why this one appealed to me. It seems like a good program for what I need to add to my workout.

Created over 6 years ago by Brothuhv84

lcollins

Why I have been doing this workout

I have been doing this workout for 3 weeks and it has been working great. My abs are starting to show and they are getting stronger.

Created over 6 years ago by lcollins

kerrybra

Why I chose this workout

Once again I chose this work out because it is easily accessable and i can do at anytime of the day whether at work or home

Created over 6 years ago by kerrybra

nursepeg

why killer abs?

I chose this workout because my abs always need help. Plus with the exception of the last exercise (hanging leg raise) I can easily do these exercises at home

Created over 6 years ago by nursepeg

dmedrano

Why I chose this workout

I chose this workout it's more variety than just doing plain old crunches. This workout gives 4 different kinds of ab exercises in order to workout every part of our abs. Also, it seems time efficent because it's stated to do once a week.

Created over 6 years ago by dmedrano

Nok1983

How many lbs?

What should I enter for lbs. when I'm filling out my daily entry? I'm putting in 0 for now, since I just did lower abs and I only used body weight, but I just want to make certain I'm filling everything out correctly.

Created over 6 years ago by Nok1983

Relvok

Quick Q:

I got a couple quick questions: First off, how many reps should I do per exercise. Second: when I did the "Dumbbell Side Bends" I did about 200 reps each side. But, the next day, by lower back hurt more than my obliques and abs. So I'm wondering, am I doing the exercise right?

Created over 6 years ago by Relvok

xtianah77

Absamania

Today I tried the "Toe toucher and hip lift", they both seems like great abs exercise, I will continue and give you more progress feel back in about 2 weeks. .... Thank

Created over 6 years ago by xtianah77

sailormoon004829

question on hanging leg raise

Do you think that substituting the hanging leg raise with the use of a Captain's Chair would give similar results?

Created over 6 years ago by sailormoon004829

sleizure

A+ for this workout

Have only done this once all the way through, but we're at 4 days later, and I'm still feeling tenderness! A full workout that is bound to show results.

Created over 6 years ago by sleizure

devinreams

Dumbbell weight

How much weight are you using when doing the side bends? I don't have any dumb bells so I wanted to find something of comparable weight for now.

Created over 6 years ago by devinreams

cshepconner

Hurt

I don't know about other people but these things kill my neck

Created over 6 years ago by cshepconner

blackrabbit

umm

I think I can fairly say that doing the dumbbell side bends makes me feel like a frickin' idiot, Mister Bigglesworth.

Created over 6 years ago by blackrabbit

murrdogg

is the heel tochers an alternate to the toe toches cause i have a terrible lower back and ive been working to get that better so should i do the heel insted

Created over 6 years ago by murrdogg

J-Un!T

cool

I just started doing the Russian Twist today and Cross Body Crunch. Both are good workouts, upper and lower abs. Excited to try the twist in the gym using the elevated machine.

Created over 6 years ago by J-Un!T

blackrabbit

wow

Feeling the burn, fer sure.

Created over 6 years ago by blackrabbit

Jexxer

It's Ok

I think this workout is pretty good so far. There are some things however that I will do in addition (Push-ups, Planks, and V-ups.)

Created over 6 years ago by Jexxer

andrasv

re: Weight entry?

Just leave that field blank. (except for dumbell side bend). The Gyminee algorythm calculates the calories burned.

Created over 6 years ago by andrasv

mediaman

Weight entry?

Do you enter a percentage of your body weight along with your reps, or just leave the weight field blank?

Created over 6 years ago by mediaman

fitplusfree

Hanging Leg Raise and Russian Twist from Home!

Hey everyone, I just wanted to add that to do those 2 at home, all you need is a doorway pullup bar. One like this... http://astore.amazon.com/fitplusfree-20/detail/B0007IS746/102-5203600-0408952 ...will set up at the top and bottom of your door frame so you can perform both of these exercises! BTW, I am starting a Home Fitness group on Gyminee and I need knowledgeable people to share their home fitness experiences. If you are interested please sign up and help us out!! -FitPlusFree

Created over 6 years ago by fitplusfree

DefJay

Amazing

The Russian Twist is crazzzyy!!!

Created over 6 years ago by DefJay

letdolphin

How many reps

How many reps should you start off with?

Created over 7 years ago by letdolphin

skepticals

Does this work only doing it once a week?

Does this work only doing it once a week? I thought abs needed to be worked out more?

Created over 7 years ago by skepticals

koustubh

My workout for Abs

These quite awesome excercises for obliques,lower & upper abs.. I generally do 200 crunches ..but will now do the above mentioned excercises for abs..

Created over 7 years ago by koustubh

uvdevnull

Hanging leg raise

The hanging leg raise exercise targets the lower ab region, not upper as stated by the author of this program.

Created over 7 years ago by uvdevnull

yantho

Additional excercise

Gret lower ab move. You'll need a swiss ball and something to hold onto like a piece of gym equipment. Or, a bar lowered on a Smith Machine. Hold onto the bar and have the ball under your lower/mid back. Perform a leg raise where you keep your legs straight and raise them from the floor to sraight up and repeat.

Created over 7 years ago by yantho

midlow

How long to wait?

Between ech set you should wait ca. 30 sec, but not longer than 60 secs. My professionel Fitness-Trainer told me.

Created over 7 years ago by midlow

Shaz

How long to wait before each set??

Created over 7 years ago by Shaz

stephenb

Wow...

I'm just starting out with these workouts and they really are "killer". It seems like a great way to get your abs in shape though.

Created over 7 years ago by stephenb

deej32

Don't forget to stretch!

It's always a good idea to stretch your abs well after each workout, and also try to do a few lower back exercises too!

Created over 7 years ago by deej32

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