Abs

Here are various ab training programs catogarated in various levels, if you’ve worked up to level 8, and can complete all of the prescribed sets and reps in level 8, there is no way that you don’t have a well developed set of abs. At this point, if you still can’t see a defined six-pack, then your body fat % is still too high, and you must look again at your diet and your full body training routine as a whole.

Level 1
Lying leg thrusts – 2 x 5
Reverse crunches – 2 x 5
Ab bicycles – 1 x 20 (each knee to elbow counts as one rep)
Alternating crunches – 1 x 15
Bench crunches - 1 x15
Abdominal vacuums

Level 2
Lying leg thrusts – 3 x 8
Reverse crunches – 3 x 6
Ab bicycles – 1 x 24
Stability ball crunches – 1 x 10
Alternating crunches - 1 x 18
Bench crunches - 1 x 18
Abdominal vacuums

Level 3
Decline board leg thrusts - 2 x 8
Lying leg thrusts – 2 x 10
Reverse crunches – 1 x 10
Ab scissors – 1 x 8
Stability ball hip flexion – 1 x 12
Ab bicycles – 1 x 30
Stability ball crunches – 1 x 12
Alternating crunches – 1 x 20
Bench crunches 1 x 20
Abdominal vacuums

Level 4
Hanging knee raises – 2 x 8
Decline board leg thrusts – 1 x 10
Lying leg thrusts – 1 x 12
Stability ball hip flexion – 1 x 15
Ab bicycles – 1 x 30
Stability ball crunches with arms straight over head – 1 x 10
Bench crunches – 1 x 20
Alternating crunches 1 x 20
Abdominal vacuums

Level 5
Hanging leg raises – 2 x 5
Hanging knee raises – 2 x 10
Ab wheel – 1 x 6
Decline board leg thrusts – 1 x 12
Lying leg thrusts – 1 x 15
Ab scissors – 1 x 10
Stability ball crunches holding light weight straight over head – 1 x 10
Alternating crunches – 1 x 25
Abdominal vacuums

Level 6
Hanging leg raises – 3 x 6
Hanging knee raises – 3 x 8
Lying leg thrusts – 2 x 15
Ab wheel – 1 x 8
Ab bicycles – 1 x 30
Stability ball crunches holding light weight straight over head – 1 x 12
Stability ball hip flexion – 1 x 15
Abdominal vacuums

Level 7
Hanging leg raises – 4 x 8
Hanging knee raises – 1 x 10
Decline board leg thrusts – 1 x 15
Ab bicycles – 1 x 30
Ab wheel – 1 x 10
Floor crunches holding light weight straight over head – 1 x 15
Weighted cable rope crunches – 1 x 12

Level 8
Hanging leg raises - 4 x 10
Hanging knee raises – 1 x 12
Decline board leg thrusts – 1 x 15
Lying leg thrusts – 1 x 15
Ab scissors – 1 x 20
Stability ball crunches holding light weight straight over head – 1 x 12
Ab wheel – 2 x 10
Ab bicycles – 1 x 30
Alternating ab crunches – 1 x 20
Weighted cable rope crunches – 1 x 15