The Complete Abdominal Exercise Index

Table Of Contents
Chapter 1: Lower Abs (Hip Flexion Exercises) ................................. 4
Ab Drill 1...................................................................................................5
Ab Drill 2...................................................................................................5
Ab Drill 3...................................................................................................6
Ab Drill 4...................................................................................................6
Reverse Crunch On Floor ............................................................................7
Feet To Ceiling...........................................................................................7
Knees To Ceiling ........................................................................................8
Lying Flutter Kicks......................................................................................8
Lying Leg Raise..........................................................................................9
Hip Raise On Flat Bench..............................................................................9
Reverse Crunch On Decline Bench.............................................................. 10
Hip Raise On Decline Bench....................................................................... 10
Leg Raise/Hip Raise Combo On Decline Bench ............................................. 11
Eccentric Accentuated Reverse Crunch On Decline Bench.............................. 11
Reverse Crunch On Ball ............................................................................ 12
Low Ball Pull In........................................................................................ 12
Low Ball Pull In With Rotation.................................................................... 13
Stability Ball Pikes ................................................................................... 14
Single Low Ball Pull In ............................................................................. 14
Lying Cable Pull In .................................................................................. 15
Ab Sleeves.............................................................................................. 15
Hanging Knee Raise ................................................................................ 16
Hanging Knee Raise With Twist................................................................ 16
Hanging “Isolated” Knee Raise................................................................. 17
Parallel Bar Knee Raise............................................................................ 17
Hanging Leg Raise .................................................................................. 18
Hanging Leg Raise With Med Ball ............................................................. 18
Hanging Horizontal Leg Scissors............................................................... 19
Jump Pike Med Ball Throw....................................................................... 20
Hanging “Isometric” Leg Raise................................................................. 21
Partner Leg Throws................................................................................. 22
Partner Angled Leg Throws...................................................................... 22
Hanging Vertical Leg Scissors .................................................................. 23
Rocky Abs .............................................................................................. 23
Chapter 2: Upper Abs (Trunk Flexion Exercises) ............................. 24
Crunch On Floor....................................................................................... 25
Bicycle Crunch ......................................................................................... 25
Beginner Plank........................................................................................ 26
Intermediate Plank.................................................................................. 26
Advanced Plank ...................................................................................... 27
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Copyright © 2008 John Alvino. All Rights Reserved
http://www.HowToGetRippedAbs.com/

The Complete Abdominal Exercise Index

Stability Ball Crunch ................................................................................ 27
Weighted Stability Ball Crunch ................................................................. 28
One Arm DB Stability Ball Crunch ............................................................. 28
Cable Stability Ball Crunch ....................................................................... 29
Kneeling Rope Crunch ............................................................................. 29
Seated Cable Crunch With Rotation.......................................................... 30
Kneeling Rope Crunch With Rotation ........................................................ 30
Band Crunch On Glute Ham Raise ............................................................ 31
Stability Ball Crunch With Med Ball Throw................................................. 31
Suspended Plank..................................................................................... 32
One Leg Plank ........................................................................................ 32
Bent Knee Sit Up..................................................................................... 33
Sit Up Throw With Med Ball ..................................................................... 33
Power Ball Sit Up .................................................................................... 34
Med Ball Soccer Throw ............................................................................ 35
Wrist To Knee Sit Up ............................................................................... 35
Ab Wheel Roll Outs ................................................................................. 36
Bar Roll Outs .......................................................................................... 36
Advanced Ab Wheel Roll Outs .................................................................. 37
Advanced Bar Roll Outs ........................................................................... 37
Sledge Hammer Choppers ....................................................................... 38
Chapter 3: Oblique 1 (Rotational Exercises) .................................. 39
Seated Russian Twists With Leg Cycle ........................................................ 40
Lying Windshield Wipers ........................................................................... 40
Seated Russian Twists .............................................................................. 41
Horizontal Woodchoppers ......................................................................... 41
High To Low Woodchoppers ...................................................................... 42
Reverse Woodchoppers ............................................................................ 42
Russian Twists On Ball.............................................................................. 43
Lower Body Twists On Ball ........................................................................ 43
Seated Russian Twist With Power Ball ........................................................ 44
Standing Med Ball Side Throw ................................................................... 45
Windshield Wipers On Stability Ball ............................................................ 45
Standing Barbell Rotations ........................................................................ 46
Hanging Windshield Wipers ....................................................................... 46
Sledgehammer Rotational Choppers ........................................................... 47
Chapter 4: Oblique 2 (Side Flexion Exercises) ............................... 48
Side Crunch On Floor................................................................................ 49
Beginner Side Plank.................................................................................. 49
Side Plank ............................................................................................... 50
Straight Body Side Crunch On Floor............................................................ 50
Supine Side To Side On Ball ...................................................................... 51
Side Crunch On Ball.................................................................................. 51
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Copyright © 2008 John Alvino. All Rights Reserved
http://www.HowToGetRippedAbs.com/

.............................................................................................................. 53 Side Crunch With Rotation On Glute Ham Raise ................................................................................................................................. 56 Turkish Get Up .................................................................................................................... 54 DB Side Flexion................HowToGetRippedAbs................................................................................................................................................... 57 Birddog.................................................... 53 Cable Side Flexion . 58 Alternating Superman ... 60 Lying Vacuum..................... 58 Advanced Alternating Superman ..........................The Complete Abdominal Exercise Index Side Crunch On 45 Degree Back Extension...................................................................................................................... 56 V-Sit Up ............. 52 Side Crunch On Glute Ham Raise ..................................... All Rights Reserved http://www............... 61 Seated Vacuum........................................................................com/ ....................... 54 Chapter 5: Integrated Abs (Combo Exercises)............................................................................... 61 Knelling Vacuum ................................................... 52 Side Crunch With Rotation On 45 Degree Back Extension................................................................ 59 Chapter 6: Transverse Abs (Small Waist Exercises) ..................................... 55 Modified V-Sit Up .................................................... 62 _____________________________________________________________________ 3 Copyright © 2008 John Alvino...........

All Rights Reserved http://www.The Complete Abdominal Exercise Index Lower Abs Hip Flexion/Posterior Pelvic Tilt Exercises _____________________________________________________________________ 4 Copyright © 2008 John Alvino.com/ .HowToGetRippedAbs.

return your leg to the starting position.Lie on your back on the floor.e. Now lower your leg to the floor without arching your back and releasing any pressure off your hands.The Complete Abdominal Exercise Index Ab Drill 1. Roll your pelvis backward. and is intended to teach people how to control their ab muscles. _____________________________________________________________________ 5 Copyright © 2008 John Alvino. simply straighten the leg being lifted several degrees each workout until you are performing this exercise with a straight leg. Repeat the exercise on each leg for the prescribed number of reps.HowToGetRippedAbs. With your palms down.Lie on your back on the floor. Place your hands (with palms down) under your lower back. Hold this pressure against your hands while breathing normally for the prescribed number of seconds and reps.com/ . All Rights Reserved http://www. thus creating slight pressure on your fingers. This is the starting position. Ab Drill 2. If your back begins to arch. This is only used for beginners or trainees who have undergone abdominal surgery (i. Bend your knees to 90 degrees and place your feet flat on the floor. Bend your knees to 90 degrees and place your feet flat on the floor. thus creating slight pressure on your fingers. Lift one leg off the floor until the knee is pointing directly to the ceiling. Roll your pelvis backward. To progress at this exercise. c-section). place them under your lower back. The pressure should be moderate and not too forceful.

_____________________________________________________________________ 6 Copyright © 2008 John Alvino. place them under your lower back. Now lower one leg to the floor without arching your back and releasing any pressure off your hands. Lift both legs off the floor until your knees are pointing directly to the ceiling. simply straighten legs several degrees each workout until you are performing this exercise with straight legs. This is the starting position.HowToGetRippedAbs. With your palms down. Raise leg to starting position and repeat with the other leg.com/ . thus creating slight pressure on your fingers. To progress. Roll your pelvis backward.The Complete Abdominal Exercise Index Ab Drill 3. Ab Drill 4. All Rights Reserved http://www.Lie on your back on the floor. Lift both legs off the floor until your knees are pointing directly to the ceiling.Lie on your back on the floor. With your palms down. Roll your pelvis backward. place them under your lower back. Now lower both legs to the floor without arching your back and releasing any pressure off your hands. Bend your knees to 90 degrees and place your feet flat on the floor. thus creating slight pressure on your fingers. Bend your knees to 90 degrees and place your feet flat on the floor. This is the starting position.

The Complete Abdominal Exercise Index Reverse Crunch On Floor.HowToGetRippedAbs. Repeat for the prescribed number of reps. until your hips make a 90 degree angle. keeping them straight. Bring your arms out so they make in between a 45 and 90 degree angle with your torso. raising butt from floor while maintaining a constant knee angle.Lie on your back on a mat.com/ . Flex both knees and hips to 90 degree angles. While maintaining the 90 degree hip angle. lift your hips up as high as possible (lifting your butt slightly off the ground) and hold for the prescribed amount of time. Feet to ceiling Lie on your back on the floor. Bring knees toward chest by flexing abdominal muscles. All Rights Reserved http://www. Bring legs up. Return until hips and knees are again extended to 90 degree angles. Bring hips down and repeat. _____________________________________________________________________ 7 Copyright © 2008 John Alvino.

All Rights Reserved http://www. Lift both feet off the floor approximately 12 inches. With the palms down. Each time both legs are lifted counts as one rep. place your hands under your butt. Lift your left leg up about 12 inches while simultaneously dropping your right leg until it’s one inch off the floor. Bring legs up until your hips make a 90 degree angle. _____________________________________________________________________ 8 Copyright © 2008 John Alvino.Lie on your back on the floor.com/ . Your legs should cross at the mid point. Alternate in this fashion. Bring your chin up towards your chest and your shoulders slightly off the floor.Lie on your back on the floor.HowToGetRippedAbs. Bring hips down and repeat. Bend knees so they make a 90 degree angle. While maintaining the 90 degree hip and knee angles. Lying Flutter Kicks.The Complete Abdominal Exercise Index Knees to ceiling. Extend your legs straight out (with knees unlocked). Tilt your pelvis back until your lower back is almost touching the floor. Bring your arms out so they make in between a 45 and 90 degree angle with your torso. lift your hips up as high as possible (lifting your butt off the ground) and hold for the prescribed amount of time.

Initiating movement with the abs. place hands underneath your butt. _____________________________________________________________________ 9 Copyright © 2008 John Alvino. Return to starting position and repeat for the prescribed number of reps. Keeping the legs vertical. Repeat for the prescribed number of reps.Lie on your back on a flat bench. Bring your chin up to your chest and bring your shoulder blades up so they are just off the floor. Flex hips until your upper and lower body is making a 90 degree angle.Lie on your back on the floor. raise legs until the hips are at a 75 degree angle.com/ . raise your hips off the bench as high as possible.The Complete Abdominal Exercise Index Lying Leg Raise. All Rights Reserved http://www. Hip Raise On Flat Bench. Lower the leg to the starting position in a controlled manner. With your palms down.HowToGetRippedAbs. Start with your feet approximately 4 inches off the floor. Tilt your pelvis back until your lower back is almost touching the floor. Reach overhead and grab onto the underside of the bench to secure yourself.

Hip Raise On Decline Bench. All Rights Reserved http://www.The Complete Abdominal Exercise Index Reverse Crunch On Decline.com/ . Return to starting position and repeat for the prescribed number of reps. raise hips off bench as high as you possible. Flex both knees and hips to 90 degree angles. increase the angle of the decline bench.Lie on a decline bench. raising butt from board while maintaining a constant knee angle.Lie on your back on a decline bench. Keeping the legs vertical. Flex hips until they are at a 90 degree angle. _____________________________________________________________________ 10 Copyright © 2008 John Alvino. Reach overhead and grab onto the underside of the bench to secure yourself. To increase difficulty.HowToGetRippedAbs. Raise knees toward chest by flexing abdominal muscles. Return until hips and knees are again extended to 90 degree angles.

Bring knees towards chest by flexing hips while maintaining a constant knee angle. Repeat for the prescribed number of reps. _____________________________________________________________________ 11 Copyright © 2008 John Alvino. Once in this position. Keeping the legs vertical.Lie on your back on a decline bench. Extend your legs straight out so they are parallel to the floor. Lower legs until they are horizontal and repeat. Next.The Complete Abdominal Exercise Index Leg Raise/Hip Raise Combo On Decline Bench. Reach overhead and grab onto the underside of the bench to secure yourself. Eccentric Accentuated Reverse Crunch On Decline.com/ . raise your hips off the bench as high as possible. Continue to raise knees toward chest by flexing abdominal muscles. Return to original starting position in the same manner. extend knees until they are straight and lower with a straight leg.Lie on a decline bench. All Rights Reserved http://www. raising butt from board. Flex both knees and hips to 90 degree angles. flex hips until your legs are vertical.HowToGetRippedAbs.

Start in a push-up position with your feet on a Stability Ball. All Rights Reserved http://www. Return to starting position and repeat. Repeat for the prescribed number of reps. Flex the hips until they make a 90 degree angle.com/ . Low Ball Pull In. Extend the legs until they are straight and in the starting position. Contract your abs. Do not let your hips drop during the exercise.While holding onto a solid support.The Complete Abdominal Exercise Index Reverse Crunch On Ball.HowToGetRippedAbs. _____________________________________________________________________ 12 Copyright © 2008 John Alvino. Pull your knees in directly towards your chest while maintaining a neutral spine. Now bring your knees towards your chest until your abs are fully contracted. This is the starting position. lie over a stability ball with both your shoulder blades and tailbone making contact with the ball.

Do not let your hips drop during the exercise.HowToGetRippedAbs. this time rotating towards the other side of your body. All Rights Reserved http://www.The Complete Abdominal Exercise Index Low Ball Pull In With Rotation. Step 1 Step 2 Step 3 Step 4 _____________________________________________________________________ 13 Copyright © 2008 John Alvino.com/ . rotate your trunk so that your left knee travels directly towards your right elbow. As you pull the ball in. Extend the legs until they are straight and in the starting position. Repeat.Start in a push-up position with your feet on a Stability Ball. Contract your abs.

rolling the ball in towards your hands while keeping the legs straight. Pull the ball in directly towards your chest while maintaining a neutral spine. Lift one foot off the ball (just enough not to make contact with the ball) and keep it there. Single Low Ball Pull In. _____________________________________________________________________ 14 Copyright © 2008 John Alvino.The Complete Abdominal Exercise Index Stability Ball Pikes.Start in a push-up position with your feet on a Stability Ball.Start in a push-up position with your feet on a Stability Ball. Extend the leg that is touching the ball until it is straight and in the starting position. Contract your abs.HowToGetRippedAbs. Complete all the reps with one leg and then switch and complete reps with the other leg. Return to starting position and repeat. Initiate movement with your abs. All Rights Reserved http://www. Do not let your hips drop during the exercise.com/ . Do not let your hips drop during the exercise.

the weight stack is not bottoming out. you obviously won’t train your grip muscles.HowToGetRippedAbs. Put your hands (with palms down) under your butt for support. Ab sleeves are great for anyone with shoulder problems or a weak grip. All Rights Reserved http://www.Start by attaching a weight lifting belt to a low pulley. Now bring your knees towards your chest and contract your abs hard. _____________________________________________________________________ 15 Copyright © 2008 John Alvino. as you would if you were holding on to the bar with your hands. Extend legs back and repeat for prescribed number of reps. which is undesirable. Also. The downside to using them are: you will have more of a tendency to swing back and forth during your exercises. Ab Sleeves.com/ .The Complete Abdominal Exercise Index Lying Cable Pull Ins.These can be used with any of the hanging ab exercise variations. Lie on your back on the floor far enough away from the weight stack so that when your legs are straight. Slip your feet through the belt so that the belt is around your ankles.

Hanging Knee Raise With Twist. raise knees up until your knees are almost touching chest. Return in a controlled fashion until waist. raise knees up while simultaneously rotating your legs towards one side of your body and contracting your obliques.com/ . hips. Repeat exercise.Grasp a chin up bar with an overhand grip. and knees are extended. Repeat for the prescribed number of reps.Grasp a chin up bar with an overhand grip. Alternately you could use arm sleeves (not shown here). Initiating movement with abs.HowToGetRippedAbs. hips. _____________________________________________________________________ 16 Copyright © 2008 John Alvino. and knees are extended. this time rotating towards the other side of your body. Return until waist. Repeat for the prescribed number of reps.The Complete Abdominal Exercise Index Hanging Knee Raise. Initiating movement with abs. Alternately you could use arm sleeves (not shown here). All Rights Reserved http://www.

raising knees up until your knees are almost touching chest. Repeat for the prescribed number of reps. bring knees up to chest and contract your abs. All Rights Reserved http://www.HowToGetRippedAbs. Parallel Bar Knee Raise. From this position. Alternately you could use arm sleeves (not shown here). This is the starting position.com/ . Keep the upper body as upright as possible. Initiating movement with abs. initiate the movement with the abs.With locked elbows. Return to starting position and repeat for the prescribed number of reps.The Complete Abdominal Exercise Index Hanging “Isolated” Knee Raise. _____________________________________________________________________ 17 Copyright © 2008 John Alvino. From this position. Return until hips are 90 degrees. This is the starting position. raise knees up until the hips are at a 90 degree angle.Grasp a chin up bar with an overhand grip. support your body on parallel dip bars. Flex hips to a 90 degree angle.

Grasp a chin up bar with an overhand grip. and knees are extended. hips. Alternately you could use ankle weights for added resistance. This is a very advanced abdominal exercise. Place med ball in between feet. Raise legs by flexing hips until hips are fully flexed. Alternately you could use arm sleeves (not shown here). Hanging Leg Raise With Med Ball. Return until waist. All Rights Reserved http://www. Repeat for the prescribed number of reps.HowToGetRippedAbs. and knees are extended. hips.Grasp a chin up bar with an overhand grip. Repeat for the prescribed number of reps. Initiating movement with abs. _____________________________________________________________________ 18 Copyright © 2008 John Alvino. Return until waist.The Complete Abdominal Exercise Index Hanging Leg Raise.com/ . raise legs up until shins are almost touching bar.

Grasp a chin up bar with an overhand grip.HowToGetRippedAbs. Alternately you could use arm sleeves (not shown here). All Rights Reserved http://www. abduct the legs as wide as you can and then close them. While maintaining the hip angle. In the pictures below.com/ . Initiating movement with abs. _____________________________________________________________________ 19 Copyright © 2008 John Alvino. raise legs up until shins are almost touching bar.The Complete Abdominal Exercise Index Hanging Horizontal Leg Scissors. lower the legs until they are just above horizontal and repeat the scissor motion. Next lower the legs until they are just below horizontal and open and close the legs one more time. only one of the scissor angles is shown. Next. Return legs to the starting position and repeat for the prescribed number of reps.

HowToGetRippedAbs.Stand with a med ball in between your feet. thus throwing the ball to a partner. _____________________________________________________________________ 20 Copyright © 2008 John Alvino. lift your legs up forcefully. While gripping the med ball tightly between your feet.com/ .The Complete Abdominal Exercise Index Jump Pikes Med Ball Throw. jump up as high as you can. When you are in the air. All Rights Reserved http://www. and repeat. Repeat. throw the ball. pick it up. If no partner is available.

Initiating movement with abs. And lastly rotate leg to the right.HowToGetRippedAbs. This is position three. Alternately you could use arm sleeves (not shown here). Lower legs until hips are 90 degrees. Position 1 Position 2 Position 3 Position 4 _____________________________________________________________________ 21 Copyright © 2008 John Alvino. This is position one. All Rights Reserved http://www. This is position four.com/ .Grasp a chin up bar with an overhand grip. This is position two. Rotate legs to the left.The Complete Abdominal Exercise Index Hanging “Isometric” Leg Raise. Hold each position for the prescribed amount of time (usually between 2-8 seconds each position). raise legs up until shins are almost touching bar.

preventing your feet from touching the floor. Grab onto your partner’s ankles.HowToGetRippedAbs. _____________________________________________________________________ 22 Copyright © 2008 John Alvino. Have your partner stand so their feet are just above your shoulders. Start by lying on your back on the floor. Have your partner stand so their feet are just above your shoulders. Grab onto your partner’s ankles. Lift up your legs by flexing your hips until your partner can grab hold of your ankles. Your partner will then try to throw your legs back down to the floor as hard as he or she can.As the name implies. flex your abs. All Rights Reserved http://www. Your partner will then try to throw your legs down to the floor at a 45 degree angle to the right. Partner Angled Leg Throws. Your partner will then try to throw your legs back down to the floor at a 45 degree angle to the left. this exercise requires the assistance of a partner. this exercise requires the assistance of a partner.The Complete Abdominal Exercise Index Partner Leg Throws. Again. Flex your abs as you prevent your legs from touching the floor. Lift up your legs by flexing your hips until your partner can grab hold of your ankles. Immediately and quickly return the legs back up to your partner. Flex your abs.As the name implies. preventing your feet from touching the floor.com/ . Immediately and quickly return the legs back up to your partner and repeat. Start by lying on your back on the floor.

_____________________________________________________________________ 23 Copyright © 2008 John Alvino. the only parts of your body touching the bench are your head. Now lift your hips straight up. Alternately you could use arm sleeves (not shown here).com/ . Now lower your legs until they are parallel to the floor. All Rights Reserved http://www. Rocky Abs.Lie on your back on a bench.HowToGetRippedAbs. Reach above your head and grab onto the underside of the bench to brace yourself. bringing your feet towards the ceiling.Grasp a chin up bar with an overhand grip.The Complete Abdominal Exercise Index Hanging Vertical Leg Scissors. Lift up your legs until your hips are at a 90 degree angle. raise legs up until shins are almost touching bar. shoulders and UPPER back. This is the starting position. While keeping one shin glued to the bar. At this point. lower the other leg until your thigh is horizontal. Return legs to starting position and repeat. while keeping your hips up. Initiating movement with abs. Then alternate legs in this fashion and repeat for the prescribed number of reps.

The Complete Abdominal Exercise Index Upper Abs Trunk Flexion Exercises _____________________________________________________________________ 24 Copyright © 2008 John Alvino. All Rights Reserved http://www.HowToGetRippedAbs.com/ .

All Rights Reserved http://www.Lie flat on your back on the floor.HowToGetRippedAbs. Place your hands on your temples and lift your upper shoulders off the floor (like a crunch) while twisting towards your left. This is the starting position. Continue to come up until your abs are fully contracted. Repeat on the other side. Lift your legs up so that they are parallel to the floor but not touching the floor. Now.Lie on your back on the floor with your knees bent at 90 degree angles. bring chest towards hips by contracting your abs.The Complete Abdominal Exercise Index Crunch On Floor. Place feet flat on floor and fingertips on temples. At the same time bring your left knee towards your chest until your elbow meets your knee. Bicycle Crunch. Return and repeat for the prescribed number of reps. _____________________________________________________________________ 25 Copyright © 2008 John Alvino.com/ .

com/ .HowToGetRippedAbs. Do not let hips sag or hike them up too high.Get on the floor in a push up position. Hold for the prescribed number of seconds. Support your body on your forearms and your knees.The Complete Abdominal Exercise Index Beginner Plank. Hold for the prescribed number of seconds. Support your body on your forearms and your toes. Intermediate Plank. Be sure to keep the abs tight and hold your body in a straight line. All Rights Reserved http://www. _____________________________________________________________________ 26 Copyright © 2008 John Alvino. Be sure to keep the abs tight and hold your body in a straight line. Do not let hips sag or hike them up too high.Get on the floor in a push up position.

All Rights Reserved http://www. Support your body on your hands and your toes. _____________________________________________________________________ 27 Copyright © 2008 John Alvino. It’s important to keep the hips up high during the contracted phase.Sit on Swiss ball and walk yourself down into a table top position.Get on the floor in a push up position. Hold for the prescribed number of seconds.HowToGetRippedAbs. Set feet in a slightly wider than shoulder width position. Do not let hips sag or hike them up too high. Swiss Ball Crunch. Lie back to allow a pre-stretch of the abs and then flex the spine until the abs are fully contracted.com/ .The Complete Abdominal Exercise Index Advanced Plank. Be sure to keep the abs tight and hold your body in a straight line.

sit on Swiss ball and walk yourself down into a table top position. Next. Now.While holding one dumbbell in your hand.While holding a plate in your hands. Set feet in a slightly wider than shoulder width position. flex the spine until the abs are fully contracted. It’s important to keep the hips up high during the contracted phase. It’s important to keep the hips up high during the contracted phase. press the dumbbell up so your arm is vertical and fully extended. Place plate behind your head and lie back to allow a prestretch of the abs.The Complete Abdominal Exercise Index Weighted Swiss Ball Crunch.HowToGetRippedAbs. Set feet in a slightly wider than shoulder width position. Flex the spine until the abs are fully contracted. Lie back over the ball to allow a pre-stretch of the abs.com/ . _____________________________________________________________________ 28 Copyright © 2008 John Alvino. One Arm DB Swiss Ball Crunch. All Rights Reserved http://www. sit on Swiss ball and walk yourself down into a table top position.

Grab onto a rope attachment and place your hands against your head. While holding onto the straps. secure them by placing hands on upper portion of your chest. Walk yourself down into a table top position. Return and repeat.The Complete Abdominal Exercise Index Cable Swiss Ball Crunch. Set feet in a slightly wider than shoulder width position. While facing away from the low pulley. Contract your abs hard.HowToGetRippedAbs. It’s important to keep the hips up high during the contracted phase. bringing your elbows down to your knees.Kneel down in front of a high pulley while facing it. Keep your hips in a fixed position and flex your spine. All Rights Reserved http://www. This is the starting position. _____________________________________________________________________ 29 Copyright © 2008 John Alvino. Kneeling Rope Crunch.Set up a strap handle attachment to a low pulley. Lie back to allow a pre-stretch of the abs and then flex the spine until the abs are fully contracted. sit on Swiss ball that is placed a few feet away from the low pulley. Sit back on your heels and allow the weight to arch your back.com/ .

Return and alternate sides. Grab the strap handles and place them over your outside shoulder. Then turn bench so it is at a 45 degree angle in the other direction. Repeat all reps to this side.The Complete Abdominal Exercise Index Seated Cable Crunch With Rotation. Straddle and sit on the bench. _____________________________________________________________________ 30 Copyright © 2008 John Alvino.Place strap handles on a high pulley. Repeat the same procedure on the other side. Kneeling Rope Crunch With Rotation. This is the starting position. The bench should be at a 45 degree angle to the cable. Sit back on your heels and allow the weight to arch your back.Kneel down in front of a high pulley while facing it. Grab onto a rope attachment and place your hands against your head. bringing one elbow down to your opposite knee. Contract your abs hard. Set up a flat bench near the pulley. All Rights Reserved http://www. Keep your hips in a fixed position and flex your spine.HowToGetRippedAbs.com/ . Flex and rotate your trunk to the opposite side of your body that the cable is on.

and keep it in place by pressing hands against upper chest. flex your abs until your body is in a “crunch” position. Holding a med ball overhead.The Complete Abdominal Exercise Index Band Crunch On Glute Ham Raise.com/ . lie back to allow a pre-stretch of the abs and then flex the abs explosively. Pull band over your head. Now place the band on your chest. reach overhead and grab the band.HowToGetRippedAbs. It’s important to keep the hips up high during the contracted phase. All Rights Reserved http://www. Arch back over bench. Repeat for the desired number of reps. throwing the ball to your partner or a rebounder.Sit on Swiss ball and walk yourself down into a table top position. Set feet in a slightly wider than shoulder width position. Contract your abs. _____________________________________________________________________ 31 Copyright © 2008 John Alvino. While keeping your hips in a fixed position. Position your body so that the arch in your lower back is directly on the moon shaped bench.Wrap band around the foot support on a glute ham raise bench. Swiss Ball Crunch With Med Ball Throw. While facing away from the bench. Make sure your hips are pushed forward and upward (do not let them drop) during the contracted phase.

Hold for the prescribed number of seconds.Get on the floor in a push up position. stand in between a flat bench and a stability ball. Alternate legs. Be sure to keep the abs tight and hold your body in a straight line. All Rights Reserved http://www.To get set up. Do not let hips sag or hike them up too high. Do not let hips sag or hike them up too high. Be sure to keep the abs tight and hold your body in a straight line.HowToGetRippedAbs. Bring your toes up on the bench and support your body by placing your forearms on the ball. _____________________________________________________________________ 32 Copyright © 2008 John Alvino. One Leg Plank. Support your body on your hands and your toes.com/ . Hold for the prescribed number of seconds. Raise one foot off the floor.The Complete Abdominal Exercise Index Suspended Plank.

All Rights Reserved http://www. Sit Up Throw With Med Ball. On the way up. Raise the torso by flexing your spine and hips. Return until the back of the shoulders contact the floor.com/ . If no partner or rebounder is available.The Complete Abdominal Exercise Index Bent Knee Sit Up. just don’t release the ball. throw the ball to your partner or a rebounder. explosively raise your torso by flexing your spine and hips. _____________________________________________________________________ 33 Copyright © 2008 John Alvino.Lie on the floor with your knees bent approximately 90 degrees.HowToGetRippedAbs.Lie on the floor with your knees bent approximately 90 degrees. With a med ball overhead.

_____________________________________________________________________ 34 Copyright © 2008 John Alvino.Now you must sit up quickly and explosively Finish Position.The Complete Abdominal Exercise Index Power Ball Sit Up. Lower yourself to the floor quickly while swinging the power ball overhead to the floor. repeat the entire movement.Without any hesitation.HowToGetRippedAbs. Starting Position Lowering Phase Bottom Range. Return explosively (by doing a sit up). swinging the power ball until it smashes the floor in between your legs. All Rights Reserved http://www.com/ .Sit on the floor with your knees slightly bent. Choke up power ball rope so there are about 15 inches between your hands and the ball. You must move continuously.

HowToGetRippedAbs. or just throw the ball outside and retrieve it yourself.Lie on your back on the floor. Begin to step forward with one leg while simultaneously bringing the ball overhead. Raise the torso by flexing your spine and hips while bringing one knee in towards your chest. _____________________________________________________________________ 35 Copyright © 2008 John Alvino. Alternately you can throw the ball against a rebounder. Throw the ball using as much force as possible. an outside wall. Rotate towards the knee that is moving towards your chest so that in the top range your opposite wrist will make contact with the knee.This exercise is best performed with a partner who can catch the ball and return it to you. All Rights Reserved http://www. Start in a standing position with your feet together while holding a med ball on your chest.com/ . The ball will be released approximately the same time that your foot hits the ground.The Complete Abdominal Exercise Index Med Ball Soccer Throw. Return to starting position and repeat on the other side. Wrist To Knee Sit Up. Place your hands on your temples. Alternate stepping legs.

Grab ab wheel and place it on the floor below your chest.com/ .Start in a kneeling position. All Rights Reserved http://www. Bar Roll Outs.This is the same exercise as the ab wheel rollouts. it is an indication that your back is over-arched. If you experience any back pain during this exercise. Return to starting position. Grab the bar with a shoulder width grip. The key to doing this exercise correctly is to engage the abs at the start and keep them flexed in order to maintain a neutral pelvis. it is an indication that your back is overarched. Return to starting position. The key to doing this exercise correctly is to engage the abs at the start and keep them flexed in order to maintain a neutral pelvis. With straight arms. With straight arms. Use an Olympic bar with 5 pound plates on the bar. roll the wheel out until you are laid straight out with your hips almost brushing the floor (or as far as you can go while maintaining good form). _____________________________________________________________________ 36 Copyright © 2008 John Alvino. I recommend this exercise to anyone who doesn’t own an ab wheel.HowToGetRippedAbs. If you experience any back pain during this exercise. roll the bar out until you are laid straight out with your hips almost brushing the floor (or as far as you can go while maintaining good form).The Complete Abdominal Exercise Index Ab Wheel Rollouts.

With straight arms. If you experience any back pain during this exercise.This is the same exercise as the advanced ab wheel rollouts. it is an indication that your back is over-arched. roll the bar out until you are laid straight out with your hips almost brushing the floor (or as far as you can go while maintaining good form). I recommend this exercise to anyone who doesn’t own an ab wheel. The key to doing this exercise correctly is to engage the abs at the start and keep them flexed in order to maintain a neutral pelvis.Start in a standing position.HowToGetRippedAbs. Return to starting position. Use an Olympic bar with 5 pound plates on the bar and grab the bar (while standing in front of it) with a shoulder width grip.The Complete Abdominal Exercise Index Advanced Ab Wheel Rollouts. it is an indication that your back is over-arched.com/ . _____________________________________________________________________ 37 Copyright © 2008 John Alvino. Grab ab wheel and place it on the floor between your feet. Return to starting position. roll the wheel out until you are laid straight out with your hips almost brushing the floor (or as far as you can go while maintaining good form). All Rights Reserved http://www. With straight arms. Advanced Bar Roll Outs. If you experience any back pain during this exercise. The key to doing this exercise correctly is to engage the abs at the start and keep them flexed in order to maintain a neutral pelvis.

The Complete Abdominal Exercise Index Sledgehammer Choppers.HowToGetRippedAbs. All Rights Reserved http://www. _____________________________________________________________________ 38 Copyright © 2008 John Alvino.com/ . Bring the sledgehammer overhead and smash the hammer down into the tire with maximal force.Stand in front of a tire with a sledge hammer.

com/ . All Rights Reserved http://www.The Complete Abdominal Exercise Index Oblique 1 Rotational Exercises _____________________________________________________________________ 39 Copyright © 2008 John Alvino.HowToGetRippedAbs.

While maintaining the 90 degree hip angle. In a smooth motion rotate to the left and repeat this on the other side. Rotate trunk to the right while simultaneously bringing your right knee towards your chest. Lying Windshield Wipers. Continue to alternate until you finish the prescribed number of reps.Lie on your back on the floor.HowToGetRippedAbs. Lean back until your upper body makes a 45 degree angle to the floor. Until you reach this level of strength. One full rotation equals one rep. _____________________________________________________________________ 40 Copyright © 2008 John Alvino. Bring your arms out so they make a 90 degree angle with your torso. It may take some time to achieve this range of motion. Note: Keep feet together during rotation. just rotate legs as much as you can. rotate legs from side to side in windshield wiper fashion.The Complete Abdominal Exercise Index Seated Russian Twists With Leg Cycle.com/ .Sit on floor and cross your arms across your chest. At this point your left elbow will be touching your right knee. Bring legs up until your hips make a 90 degree angle. Full range of motion is obtained when your feet almost brush the floor. grabbing the opposite shoulders. All Rights Reserved http://www.

com/ . Stand so your left side is facing the weight stack. This is the starting position.HowToGetRippedAbs. Horizontal Woodchoppers. Step away from the weight stack so the weights do not touch during the set. Grab onto pulley handle with your right hand first and place the left hand over your right. Now rotate your trunk to the right using your obliques. _____________________________________________________________________ 41 Copyright © 2008 John Alvino. The cable should touch your shoulder at the end range of each rep. Finish all reps in one direction and then adjust hands and body position.The Complete Abdominal Exercise Index Seated Russian Twists. The movement will finish when the trunk is fully rotated and your hands are just outside your outside foot. Rotate trunk from left to right. Keeping the arms relatively straight.Set up a pulley at approximately chest height. All Rights Reserved http://www. and repeat for the other side.Sit on floor with a plate weight. One full rotation equals one rep. allow the weight to rotate your trunk to the left. Lean back until your upper body makes a 45 degree angle to the floor.

Keeping the arms relatively straight.Stand next to a low pulley so your left side is facing the weight stack. Initiate movement with your obliques and rotate your trunk to the right. Finish all reps in one direction and then adjust hands and body position.com/ . Initiate movement with your obliques and back musculature. and repeat for the other side. rotate your trunk to the left. rotate your trunk to the left. This is the starting position. This is the starting position. and repeat for the other side. _____________________________________________________________________ 42 Copyright © 2008 John Alvino. pulling the cable diagonally across the body. Step sideways away from the weight stack so the weights do not touch during the set. Reverse Woodchoppers. The movement will finish when the trunk is fully rotated and your hands are just outside your outside foot. Keeping the arms relatively straight. Grab onto pulley handle with your right hand first and place the left hand over your right. and rotate your trunk to the right pulling the cable upward. The movement will finish when the trunk is fully rotated and your hands are just outside your outside foot. Grab onto pulley handle with your right hand first and place the left hand over your right. Finish all reps in one direction and then adjust hands and body position. The cable should touch your shoulder at the end range of each rep.HowToGetRippedAbs. All Rights Reserved http://www.Stand next to a high pulley so your left side is facing the weight stack. Step away from the weight stack so the weights do not touch during the set.The Complete Abdominal Exercise Index High To Low Woodchoppers. diagonally across the body. The cable should touch your shoulder at the end range of each rep.

HowToGetRippedAbs. While keeping the spine in a neutral position roll the ball laterally to one side. hold the dumbbell directly above your chest.Start in a push up position with your feet on a stability ball. Keep your pelvis up as high as possible. All Rights Reserved http://www.com/ . Repeat on the other side. Rotate your trunk to the left until your arms are parallel to the floor. Walk your self down the ball so that your shoulders rest on the middle of the ball. Lower Body Twists On Ball. _____________________________________________________________________ 43 Copyright © 2008 John Alvino. Grip the ball tightly with your feet.The Complete Abdominal Exercise Index Russian Twists On Ball. Grasp your hands together while holding on to a dumbbell. With straight elbows.Start by sitting on a stability ball. Return to the other side. spread apart.

Explosively rotate trunk from left to right.Sit on floor with a power ball. One full rotation equals one rep. _____________________________________________________________________ 44 Copyright © 2008 John Alvino. smashing the ball on the floor on each side of your body.com/ . Lean back until your upper body makes a 45 degree angle with the floor.The Complete Abdominal Exercise Index Seated Russian Twists With Power Ball. Choke up on the rope so there are about 15 inches between your hands and the ball. All Rights Reserved http://www.HowToGetRippedAbs.

Note: Keep feet together during rotation.HowToGetRippedAbs. _____________________________________________________________________ 45 Copyright © 2008 John Alvino.While holding onto a solid support. Alternately you can throw the ball against a rebounder. rotate legs from side to side in windshield wiper fashion. Until you achieve this level of strength.The Complete Abdominal Exercise Index Standing Med Ball Side Throw. All Rights Reserved http://www. releasing the ball with maximal force. This range of motion may take some time. While maintaining the 90 degree hip angle. Bring legs up until your hips make a 90 degree angle. rotate legs as much as you can.com/ . an outside wall or just throw the ball outside and retrieve it yourself. Using a rotational movement pattern. Start in a standing position with your feet together while holding a med ball at arms length in front of your chest. After completing all of the prescribed repetitions on one side. lie over a stability ball. Then rotate your trunk in the opposite direction. rotate your trunk away from the direction you will be throwing in. This is the starting position. Windshield Wipers On Stability Ball. Full range of motion is obtained when your legs are horizontal.This exercise is best performed with a partner who could catch the ball and return it to you. switch and repeat for the other side.

or against a piece of equipment to secure it. rotate your legs to the left until they are horizontal. One rep is a full rotation (from left to right). Initiating movement with abs. Place the other end of the bar in a corner against a wall.Place the appropriate weight on one end of an Olympic bar.HowToGetRippedAbs.com/ . The movement will resemble a windshield wiper. Hanging Windshield Wipers. grab onto the plate and rotate from side to side. Immediately rotate your legs to the right until they are horizontal again.The Complete Abdominal Exercise Index Standing Barbell Rotations. While keeping the abs contracted.Grasp a chin up bar with an overhand grip. _____________________________________________________________________ 46 Copyright © 2008 John Alvino. raise legs up until shins are almost touching bar. Stand with a slightly wider than shoulder width stance. All Rights Reserved http://www.

The Complete Abdominal Exercise Index
Sledgehammer Rotational Choppers- Stand in front of an upright tire with a sledge
hammer. With a horizontal swing, smash the hammer into the tire with maximal force.
Complete all the required reps on one side, and then repeat the exercise on the other
side.

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The Complete Abdominal Exercise Index

Oblique 2
Side Flexion Exercises

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http://www.HowToGetRippedAbs.com/

The Complete Abdominal Exercise Index
Side Crunch On Floor- Lie on your back on the floor. Keep knees together and bend
them to a 90 degree angle. Rotate knees to floor and perform crunches. Repeat on
both sides for the prescribed number of reps.

Beginner Side Plank- Get on the floor on your side. Support your body on your
forearm and your hip. Bend knees to 90 degrees. Raise your hips up so your body is
just supported on your forearm and your knee. Hold for the prescribed number of
seconds.

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Get on the floor on your side.com/ . Hold this position for the prescribed number of seconds. Simultaneously raise your arms and legs up so neither are in contact with the floor. Support your body on your forearm and your hip. Hold for the prescribed number of seconds.Lie on your side on the floor. Straight Body Side Crunch On Floor. Keep your hands straight out above your head in line with your body. Lock your hands together. _____________________________________________________________________ 50 Copyright © 2008 John Alvino. Keep legs straight.The Complete Abdominal Exercise Index Side Plank.HowToGetRippedAbs. Raise your hips up so your body is just supported on your forearm and your foot. All Rights Reserved http://www.

Now move laterally from side to side without dropping your arms or hips. Your range of motion is a function of your strength.Start by sitting on a stability ball. touching your temples. _____________________________________________________________________ 51 Copyright © 2008 John Alvino.HowToGetRippedAbs. Using your hands. Keep hands up. With your palms up. Side Crunch On Ball. Side flex your spine.com/ . essentially lying sideways on the ball. All Rights Reserved http://www. Walk yourself down the ball until your shoulders are resting in the middle of the ball. Lift your hips up as high as possible. extend arms straight out to your sides. take a brief pause and move to the other side. position the ball on the side of your hip.The Complete Abdominal Exercise Index Supine Side To Side On Ball. Move as far to each side as you can. side flex waist while keeping hips in a fixed position. To return.Anchor feet on wall or piece of equipment.

Move waist through a full range of motion. Anchor feet on the roller pads. Side flex your truck while keeping hips in a fixed position. _____________________________________________________________________ 52 Copyright © 2008 John Alvino. Side Crunch With Rotation On 45 Degree Back Extension. All Rights Reserved http://www.The Complete Abdominal Exercise Index Side Crunch On 45 Degree Back Extension. Repeat on both sides for the prescribed number of reps. Keep hands up.com/ . Move waist through a full range of motion. Side flex and rotate your trunk while keeping hips in a fixed position. Repeat on both sides for the prescribed number of reps.Adjust back extension so the pad is on the side of your hip.HowToGetRippedAbs. touching your temples.Adjust back extension so the pad is on the side of your hip. Anchor feet on the roller pads. Keep hands up touching your temples.

Repeat on both sides for the prescribed number of reps. Side Crunch With Rotation On Glute Ham Raise. Keep hands up. Side flex your trunk while keeping hips in a fixed position. touching your temples.Adjust glute ham raise so the pad is on the side of your hip. _____________________________________________________________________ 53 Copyright © 2008 John Alvino. Repeat on both sides for the prescribed number of reps.com/ . Move waist through a full range of motion. Keep hands up. Side flex and rotate your trunk towards feet while keeping hips in a fixed position.HowToGetRippedAbs. touching your temples. Anchor feet on the roller pads. Move waist through a full range of motion. All Rights Reserved http://www.The Complete Abdominal Exercise Index Side Crunch On Glute Ham Raise. Anchor feet on the roller pads.Adjust glute ham raise so the pad is on the side of your hip.

All Rights Reserved http://www.com/ . DB Side Flexion.HowToGetRippedAbs.The Complete Abdominal Exercise Index Cable Side Flexion.Stand next to a low pulley. switch the dumbbell to your right hand and repeat the exercise on that side. Return and repeat. Side flex your trunk fully to the left side. _____________________________________________________________________ 54 Copyright © 2008 John Alvino. Therefore this exercise is for athletes only. Side flex your trunk fully to the left (the side that the dumbbell is on). Therefore this exercise is for athletes only. After completing all of the prescribed reps. Reach down and grab the pulley handle with your left hand. because of its potential to thicken the waist. repeat the process on the other side. Return and repeat. Hold a dumbbell in your left hand. I don’t recommend this exercise to trainees who are training strictly for aesthetics. Turn sideways so that your left shoulder is facing the weight stack. Then side flex fully to the right and contract your obliques. I don’t recommend this exercise to trainees who are training strictly for aesthetics. because of its potential to thicken the waist. After completing all of the prescribed reps. Then side flex fully to the right side and contract your obliques.Stand with a shoulder width stance.

The Complete Abdominal Exercise Index Integrated Abs Combo Exercises _____________________________________________________________________ 55 Copyright © 2008 John Alvino.HowToGetRippedAbs. All Rights Reserved http://www.com/ .

Reach toward raised feet.Lie supine with hands at you sides.Lie supine with hands over head.HowToGetRippedAbs. Return to starting position.The Complete Abdominal Exercise Index Modified V-Sit Up. _____________________________________________________________________ 56 Copyright © 2008 John Alvino. Simultaneously sit up and bring you knees to your chest. V-Sit Up. Simultaneously raise straight legs and torso. Return to starting position. All Rights Reserved http://www.com/ .

All Rights Reserved http://www. Continue to get up until you are in a standing position.The Complete Abdominal Exercise Index Turkish Get Up. Sit up while keeping your arm completely vertical.Lie on your back on the floor. Hold a dumbbell in your right hand. at arm’s length. Starting position Keep your arm vertical as you sit up Get into a split squat position Stand up and reverse the movement _____________________________________________________________________ 57 Copyright © 2008 John Alvino.com/ .HowToGetRippedAbs. over you chest. The keys to doing this exercise properly keeping the elbow locked and the arm vertical.

Get on the floor in a push up position.The Complete Abdominal Exercise Index Birddog. Alternate sides.com/ . Do not let your hips sag. _____________________________________________________________________ 58 Copyright © 2008 John Alvino. Be sure to keep the abs tight (by sucking in your stomach) and hold your body in a straight line. Support your body on your forearms and your toes. Lift up one arm and the opposite leg so they are approximately horizontal. Do not let your hips sag.HowToGetRippedAbs. and don’t hike them up too high. and don’t hike them up too high. Lift up one arm and the opposite leg so they are approximately horizontal. Hold for the prescribed number of seconds. Hold for the prescribed number of seconds. You hands will be directly below your shoulders and your knees will be directly below your hips.Get on your hands and knees. All Rights Reserved http://www. Alternating Superman. Be sure to keep the abs tight (by sucking in your stomach) and hold your body in a straight line. Alternate sides.

_____________________________________________________________________ 59 Copyright © 2008 John Alvino. Do not let hips sag. Alternate sides.Get on the floor in a push up position.The Complete Abdominal Exercise Index Advanced Alternating Superman . Hold for the prescribed number of seconds.HowToGetRippedAbs.com/ . Be sure to keep the abs tight (by sucking in your stomach) and hold your body in a straight line. Lift up one arm and the opposite leg so they are approximately horizontal. All Rights Reserved http://www. and don’t hike them up too high. Support your body on your hands and your toes.

com/ .HowToGetRippedAbs.The Complete Abdominal Exercise Index Transverse Abs Small Waist Exercises _____________________________________________________________________ 60 Copyright © 2008 John Alvino. All Rights Reserved http://www.

Seated Vacuum. Hold for the prescribed amount of time. All Rights Reserved http://www.HowToGetRippedAbs.Lie on your back on the floor.com/ . Hold for the prescribed amount of time. _____________________________________________________________________ 61 Copyright © 2008 John Alvino. Suck in the lower portion of your abs intensely and try to breathe normally. Bend knees to 90 degrees and put feet flat on the floor.Sit on the end of a bench with your knees and feet together. Suck in the lower portion of your abs intensely and try to breathe normally.The Complete Abdominal Exercise Index Lying Vacuum. Keep your chest up and your back neutral.

All Rights Reserved http://www. Suck in the lower portion of your abs intensely and try to breathe normally. Hold for the prescribed amount of time. _____________________________________________________________________ 62 Copyright © 2008 John Alvino.com/ .Get on the floor in a four point stance. Be sure that your knees are directly below your hips and your hands are directly below your shoulders.HowToGetRippedAbs.The Complete Abdominal Exercise Index Kneeling Vacuum. Keep your chest up and your back neutral.