ABS Workout

Beginner Workout

Exercise 1: Plank on elbows

Assume a pushup position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line. Now brace your abs as if someone were about to punch you in the gut. Hold for 30 seconds. Rest 30 seconds, and repeat once.

Exercise 2: Mountain climber with hands on bench

In pushup position with your hands on a bench, brace your abs and slowly lift your left knee toward your chest. Pause 2 seconds, lower it slowly, and then raise your right knee. Alternate for 30 seconds, rest 30, and repeat once.

Exercise 3: Side plank

Lie on your left side and prop your upper body up on your left forearm. Raise your hips until your body forms a straight line from ankles to shoulders. Now brace your abs and hold for 30 seconds. Roll over onto your right side and repeat. Rest 30 seconds, and do 1 more set.

Intermediate Workout

Exercise 1: Plank with feet elevated
Use the guidelines for the beginner version of the exercise, but with both of your feet on a bench. 

Exercise 2: Mountain climber with hands on Swiss ball

Follow the beginner instructions, but place your hands on a Swiss ball instead of a bench.

Exercise 3: Side plank with feet elevated
Do this the same way as the beginner version, but with both of your feet on a bench.

Advanced Workout

Exercise 1: Extended plank
Do the beginner version, but place your weight on your hands, which should be positioned about 6 to 8 inches in front of your shoulders. 

Exercise 2: Swiss-ball jackknife

In pushup position with your feet on a Swiss ball, raise your hips and pull the ball forward. Do 2 sets of 15 reps, with 30 seconds of rest.

Exercise 3: Single-leg side plank
Do the beginner version, but once you're in position, raise your top leg and keep it raised for the duration of the set.