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The Abs Diet Get Fit Stay Fit Plan: The Exercise Program to Flatten Your Belly, Reshape Your Body, and Give You ABS for Life!

Core Performance: The Revolutionary Workout Program to Transform Your Body and Your Life

Firm Abs, Flat Stomach

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Abs Exercises

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Exercising Your Legs and Butt

Abs Workout Routines

The following tables provide beginner, intermediate, and advanced ab workouts. If you can do one routine without difficulty, either increase reps and/or sets or jump to the next routine level. (For more on constructing weight training routines, see the Quamut guide to Weight Training Basics, available in Barnes & Noble bookstores and online at www.quamut.com.)

Beginner Abs Routine

Exercise	Reps/Time	Sets
Crunch	10–12	2–3
Reverse crunch	10–12	2–3
Low plank	20–30 seconds	2–3
Bicycle	5–6	2–3
Oblique crunch	10–12 per side	2–3 per side

Intermediate Abs Routine

Exercise	Reps/Time	Sets
Ball crunch	12–15	2–3
Dumbbell crunch	12–15	2–3
Side plank	30–60 seconds per side	2 per side
High plank	30–60 seconds	2 per side
Side crunch	12–15 per side	2 per side

Advanced Abs Routine

Exercise	Reps/Time	Sets
Bicycle	20–30	2–3
Ball pike	20–30	2–3
Captain’s chair	20–30	2–3
High plank	60–90 seconds	2–3
Moving low side plank	20–30 per side	2–3 per side