Here it is ab routine layout:

Leg raise/hip roll x20

Incline sit-ups x20

Russian twists x20 or 40 if you count both sides! No rest between ab exercises, and only 30-60 seconds rest after completing the tri-set.

Third Ab Routine:

And the grand daddy hardest ab routine ever? For mortals anyway? Because I remember something about homer Simpson and a cannon ball, but I think you need to have access to the applesauce bar for that ab routine to work!

Well let’s call it the "commando cardio ab annihilation" workout. I have to have a fancy name on it or you wouldn't be interested! It involves a pre-stretch, a contraction and dynamic stabilization (I just made that up, but you get the idea) exercise. Here are the ab routine exercises.

1. Smith machine, Swiss ball hip rolls

2. Partner resisted Swiss ball crunches

3. Swiss ball rollouts

4. Profuse sweating and clutching of the stomach.

Ab routine exercise 1: Smith machine, Swiss ball hip rolls:

1.Set the bar low in the smith machine, just below the top of the Swiss ball.

2. Sit on the ball and roll out so that you have to reach back and grab the bar as you lie on the ball. You should be about 2-3 feet away, stabilizing your self by holding the bar and flexing everything!

3. Using only your abs, stretch your pelvis down as low as it will go and then do a hip roll. Legs straight is the hardest.

Ab routine exercise 2: Partner resisted Swiss ball crunches.

1. It’s a normal Swiss ball ab crunch but your arms are crossed across your chest and your "friend" pushes down on your shoulders to apply resistance. That's it,..ahem.

Ab routine exercise 3: Swiss ball rollouts.

1. Kneel on a pad with legs crossed ball in front of you not on the pad.

2. Your hands are on the ball so it now looks like your praying.

3. Roll the ball out until your straight as a board with your head between your arms and pull it back in.

4. Profuse sweating and clutching of the stomach. This should come naturally.

In a six pack ab routine all together?

Smith machine/Swiss ball hip rolls x20

Partner resisted Swiss ball crunches x20

Swiss ball rolloutsx20

Rest 30-60 seconds after each tri-set circuit or continue right through if you're a freak of nature or slightly "touched". I've never gotten 20 on all ab exercises on all three sets in a continuous circuit; let me know if you do!

I'll have to buckle down!

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