Most people have been indoctrinated into the cult of crunches. Undoubtedly, if you do enough crunches, eventually you’ll see your toned abs trying to break through your skin. But not only do most folks do crunches wrong — straining their necks and placing stress on their spines — they’re are countless studies that show there are more effective ways to add muscle to your midsection.

Don’t let folks tell you that strong abs are for men only. Here is a weighted abs routine that’ll have your abs toned, trim, yet powerful.

UPPER ABS: Weighted Planks 1 Set 60 seconds

MIDSECTION: Barbell rollouts — 3 sets 15 reps

LOWER ABS: Weighted Pulse Ups — 3 sets 15 reps

OBLIQUE: Weighted Standing Side Bend — 3 sets 25 reps

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