The optimal abdominal workout must be executed for a minimum of two and a maximum of three days. Each training session dedicated solely to the abs should last about 15 minutes, thus giving the abs training 30 – 45 minutes each week. The good thing about training the abs is that it requires minimal time for you to finish and that most of the exercises are easy and enjoyable.

Nobody can complain about the lack of time to rip the abs to the max. These two workouts detailed below are ideal as part of the abs training regimen. The exercises should be interchanged within the program after every 8 weeks, since within that time the target muscles will have already adapted to the movement and will not therefore be stimulated to grow, develop and lean out.

The first exercise is the captain’s chair. Research into the abs’ physiological structure as it relates to training has revealed that the captain’s chair is among the most effective movements, specifically for the obliques and the rectus abdominis. To perform the exercise properly, just stand on chair and ease out your torso. Then grip the handholds so as to stabilize the upper body, before you begin the exercise. Now, press the back, both upper and lower back, against the chairs pad at the back. Begin to contract the abdominal muscles as you simultaneously raise both legs up, lifting both knees towards the chest. Remember that you should not arch the back at any time during the movement. Hold it stiff and straight against the pad. Again, breathe smoothly as you move the legs, not too hard and then again not too softly. Now to complete the motion, lower the legs slowly until they reach the floor and just before making contact with the soles, raise them back again, for about 20 reps.

The second abs exercise is using the exercise ball. This exercise is just excellent especially in strengthening the abdominal wall into a lean, tout and ripped shape. When targeting the rectus abdominis especially, the exercise ball is very effective. To execute it correctly, lie down on the ball, with your face upwards. Ensure that the back is resting on the ball, with the highest part of the ball being exactly under the middle part of your back. Now cross both arms over your chest. Alternatively, you can place the hands behind the head.

Begin the movement by contracting the abs in such a way that, you lift the torso up and off the ball. This is done by pulling the region around the bottom of the ribcage towards the hips. Remember, as you curl the torso up, you should keep the ball very stable, else you will roll over. Finish a rep by lower the torso back gradually and starting all over again for about 20 reps.

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