Exercise Lying leg lifts

Reps 30

Exercise Bicycle crunches

Reps 30

Exercise Bent knee hip raise

Reps 30

Exercise Cable crunches

Reps 30

Exercise Jack knifes

Reps 30

Exercise Lying leg lifts

Reps 20

Exercise Bicycle crunches

Reps 20

Exercise Bent knee hip raise

Reps 20

Exercise Cable crunches

Reps 20

Exercise Jack knifes

Reps 20

Exercise Lying leg lifts

Reps 30

Exercise Bicycle crunches

Reps 30

Exercise Bent knee hip raise

Abdominal Workouts - Month 1In this Extreme Abs Workout there are 3 sets each containing 5 different abdominal exercises which are to be performed one after theother, as one 'giant set', with 5-10 seconds rest MAXIMUM in between each exercise. (5 exercises one after the other = 1 giant set). Do 3sets total with a few minutes rest in between each 'giant set'. This is to be performed on any day of your choice, twice per week.

Giant Set 1(peform both exercises back to back)

Giant Set 2(peform both exercises back to back)

Giant Set 3(peform both exercises back to back)

Reps 30

Exercise Cable crunches

Reps 30

Exercise Jack knifes

Reps 30

Your obliques will already have been worked considerably during the abdominal training so the exercises and amount of sets is lowvolume. This is to be performed on the same day as training your abdominals after your 3 giant sets are completed.

Exercise Side jack knife

Reps 30/30

Sets 2

Exercise Dumbbell side bend

Reps 15/15

Sets 2

These exercises for your inner stomach muscles are to be performed three times a week, on an empty stomach, except for on the days inwhich you train abdominals and you can do these at home as no equipment is required. These exercises will tuck in your distendedstomach and prevent your abdominal wall from protruding forward, keeping your waist slim and aesthetic.

Exercise Plank (prone hold)

Seconds tohold 1 minute

Sets 2

Exercise Stomach vacuum

Seconds tohold 20 seconds

Sets 10

Obliques

Inner Core Muscles(Transversus Abdominis)