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- Mariel, Author & Founder

What I have for you today is BOMB: 7 exercises to get killer abs that will make you proud.

Are you ready for this? This is a tough abs routine, but if you start incorporating it into your weekly workouts (say, once or twice a week), you’ll start seeing the ab results you’ve always wanted.

Of course you’ve heard the phrase “abs are made in the kitchen”, right? I believe it to be true true, however, even though you might be doing your part in the “clean eating” department, you still have to work your ab muscles if you want them to pop and have a nice shape to them. Food and exercise both will help you get there. Nothing comes easy in life, and abs are no exception, but when your abs start taking shape and start showing, you will feel so satisfied and proud.

I personally do this ab workout routine twice a week every week. And yes, by the end I am tired and winded, but it gets me nice and sore…and it is pretty much what’s shaped my abs throughout the years.

A girl can’t neglect her middle section now, can she? Nope. We gotta work these too, just like we work our booties and arms.

So, how about you give these a try? I bet you won’t regret doing them. Not even if you get crazy sore.

The exercises are:

Jacknife Sit-Up
90 Degree Crunch
Bicycle Crunch
Straight Leg Hip Raise
Russian Twist
Mountain Climbers
Plank

Below you can find the number of sets and each exercise’s description.

DO 3 ROUNDS OF THE FOLLOWING:

JACKNIFE SIT UP

Holding 4 lb. medicine ball: lie flat on a bench with your arms extended straight back behind your head & your legs extended also; bend at the waist while you raise your legs & arms to meet in a jackknife position. Repeat 15 times.

90 DEGREE CRUNCH

Holding 4 lb. medicine ball: keep legs straight & lift torso so that exercise ball taps your feet. Repeat 15 times.

BICYCLE CRUNCH

Holding 4 lb. medicine ball: lie flat on a bench, lift your shoulders into the crunch position, bring knees up so they are perpendicular to the floor & your lower legs parallel to the floor; go through a cycle pedal motion while holding your exercise ball up. Do this for 20 seconds.

STRAIGHT LEG HIP RAISE

Lie flat on a bench with your lower back pressed to the bench, hold tight to the top part of the bench, bring feet straight up & push up through hips. Repeat 15 times.

RUSSIAN TWIST

Holding 4 lb. medicine ball: lie down on the floor, your legs bent at the knees. Elevate upper body to create an imaginary v-shape with your thighs. Hold medicine ball with both hands and twist your torso to the right side & the left side, in an alternating motion. Repeat 15 times.

MOUNTAIN CLIMBERS

Begin in a pushup position, with your weight supported by your hands and toes. Flex your knee & hip, bringing one leg in so that one knee gets close to the hip; explosively reverse the positions of your legs in an alternating fashion. Do this for 20 seconds.

PLANK

Get into a prone position on the floor, supporting your weight on your toes & forearms; arms bent and directly below the shoulder. Keep your body straight at all times. Hold this position as long as possible.