A set of well-developed abdominals is a key to success, whether you want to win a bodybuilding trophy, or just look your best at the beach. Training abdominals in a balanced and consistent manner is the key to success. You don’t have to go overboard. You just need a compact plan you can stick with. Here is a workout that will allow you to completely train your abdominals in under twenty minutes, using only a flat bench and your own hard work.

Crunches

Start with your back on the floor, and your calves on the bench. This will allow you to fully contract the upper abdominals without being dependent upon the back or hips, areas which are sometimes called into play using conventional sit-ups. Place your hands behind your head for support, and begin crunching! You should be able to complete 20 to 40 repetitions in each set without stopping. Break for 3-4 minutes between sets, allowing the lactic acid to break up a bit. Complete four sets of crunches.

Frog kicks

Have a seat on the bench with your legs hanging off of the side. Raise them, and use your hands under your buttocks to secure yourself. Place your feet together, with your toes pointed outward. Slowly complete the motion of ‘kicking’ the toes out, bending the knees each time. You will feel this in your middle abdominals. Complete three sets of 15 to 30 repetitions.

Lying leg raises

This movement is the king of hitting the lower abdominals. Lie flat on the bench with your hands behind your head. You will be using them to brace yourself to the bench, so that your upper body remains completely stationary throughout this movement. Just as with the frog kicks, point your toes forward. However, the difference is that your legs will stay completely straight, making your body into an “L”-shape with each repetition. This targets the lower abdominals. Complete three sets of 20 to 40 lying leg raises.

That’s it! You’ve effectively stimulated the lower, middle, and upper abdominals. Your abs should recover rather quickly from this brief yet effective workout. Every 2-3 days, repeat this routine at your convenience. If you experience any pain or other indication of a possible injury or hernia, apply ice to the region and consult a doctor if it worsens. A well-developed abdominal wall is necessary for injury prevention as well as for overall appearance and for your bodybuilding goal.

Many trainers tend to separate their ab training from their standard bodybuilding body part splits. After all, time and equipment in the gym is often limited. Why bother using your valuable time and bench access on crunches, when you can just as effectively train them at home while watching your favorite television show at night? Train them hard and consistently at your own convenience, and you will see results. Remember to take pictures to document your ab training progress. Seeing the fat melt away and the abdominal ridges emerge in a series of pictures will go a long way in motivating you to train that much harder!

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