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Muscle BeachTM Printable WorkoutsTM

Episode 9: Ab Workout (Part I)


Routine & Variations

Always stretch before working out to loosen and warm up your muscles. Always consult your physician before starting an exercise routine. If you start to feel any exhaustion, pain, or abnormal conditions, stop working out immediately and seek prompt medical attention.

About This Workout

Purpose  - this workout is designed to give you ripped abs.

Reps - Try 3-4 sets of each exercise, 10 reps until exhaustion. Focus on increasing your weight gradually (where applicable). And put occasional variations into your routine. 

Nutritional Information

STIFF? Do you have leg cramps before or after your exercise. Then you probably need some good leg stretches. We will have the answer in Pulling my Leg with Leg Stretches.

AND THEN ... did you know that all around us is one of the best sources for working our thighs? Did you know what it is? We will have the answer and show you the craze in Upstairs Downstairs.

AND FINALLY... we all know that we need to workout. And as you begin to get a better physique, do you notice that some parts of your body are developing better and faster than other parts? Why is that? Do you know how to assess your muscular development and modify your routine? We will discuss the answers in Mirror Mirror on the Wall

For the answers - watch episode 9 of Muscle Beach.

kris8.jpg (17930 bytes) "For most people, working the abs means giving yourself an ab workout with weighed and unweighted exercises. It also means adjusting your fat intake and getting enough cardiovascular workout. Abs take weeks, if not months, to perfect, unlike other body parts. But once you start, you are onto a way of life. Put variations in your routine.  Print out this workout and take it with you to the gym. And well see you soon."

- Kristen Davidson of Muscle Beach

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"In our last episode we gave you a workout to target your abs using weighted exercises. Today, we give you the second episode on abs, today with exercises not requiring weights.

"These are straight forward and excellent exercises you can do at home, on trips, and virtually anywhere you want. All you need is a floor and you are ready to go."

- Didi Beyeler Muscle Beach



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1. Crunches

Routine: for the abs

2. Double Crunches

2. Side Crunches

4. Low Leg Raises

5. Leg Bends

6. Side & Circular Leg Bends

7. Torso Twists

Variation: Hands fisted rather than extended

8. Jacknives

Variation: hands above head, rather than @ side
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