The ab atlas: 50 ways to build a brutal midsection damn fast

Men's Fitness, Nov, 2003 by Myatt Murphy

HERE'S ALL you have to do: Pick one exercise from section A (upper abs), B (lower abs), and C (abs and obliques). Do the first exercise for as many repetitions as possible. rest for 45 seconds, then repeat twice more. Once you're finished. move immediately to the next exercise, then the next (for a total of nine sets). Whatever combination you choose, you're guaranteed a custom-made workout perfect for sculpting a rock-hard midsection in record time. There's never been a simpler, more effective road map at your disposal.

SECTION A UPPER ABS

1 CRUNCH Lie down with arms folded across your chest, knees bent, feet on floor (1a). Curl your shoulders off the floor (1b).

2 FROG-LEG CRUNCH Lie flat, knees bent, hands lightly touching your ears. Bring the soles of your feet together and draw your knees close to the floor (2a). Hold this position, then curl your shoulders off the floor (2b).

3 SPLIT CRUNCH Lie flat, knees bent, feet on floor. Spread your legs slightly wider than shoulder-width apart and extend your arms straight out between your knees (3a). Curl your shoulders off the floor and reach forward with both hands (3b).

4 LEGS-UP CRUNCH Lie flat with knees bent, feet flat on the floor, hands lightly touching your ears. Raise both legs up so your thighs are perpendicular to the floor (4a), then curl your shoulders off the floor (4b).

5 PULL-UP CRUNCH Lie flat with your legs bent, feet together, hands lightly touching your ears. Raise your feet an inch off the floor (5a). Curl your shoulders up toward your legs, extending your arms out to grab behind your legs (5b). Pull yourself forward an inch or two. With your hands back alongside your head, return to starting position.

6 HIGH-PULLEY CRUNCH Attach a rope to a high pulley. Grab one end of the rope in each hand and kneel in front of the machine with knees and thighs together. Bring your hands to the sides of your head, just above your ears (6a). Curl your chest and shoulders toward your thighs (6b).

7 ONE-ARM CABLE CRUNCH In the same position as the high-pulley crunch, grab one handle with your right hand and pull it down along the right side of your head, palm facing in (7a). Curl down until your elbow touches the floor (7b). Hold, raise up, and repeat. Finish the set, then do a set with your left hand.

8 LOW-PULLEY CRUNCH Lie down in front of a low-pulley station, positioning yourself with your head two feet from the rope. Your knees should be bent, feet on floor. Reach back, grab both ends of the rope, and pull it toward your shoulders until your elbows rest right above your chest (8a). Keeping your elbows tucked, curl your shoulders up (8b).

9 WEIGHT-PLATE CRUNCH Lie flat with knees bent, feet on floor. Place a small weight plate on your chest, folding your arms to hold it in place (9a). Curl your torso forward, raising your shoulders off the floor (9b).

10 OVERHEAD MEDICINE-BALL CRUNCH Lie flat with knees bent, feet on floor. Grab a medicine ball with both hands and extend your arms straight out along the sides of your head (10a) and just above the floor. Keeping your arms straight, curl your torso up off the floor (10b), pointing the ball toward the ceiling.

11 MEDICINE-BALL CRUNCH Lie with knees bent, feet on floor, holding a medicine ball with both hands firmly against your chest (11a). Curl your shoulders and upper back off the floor (11b).

12 LACE-UP Lie with legs bent, arms straight out to your sides (12a). Curl up with your arms extended, and try to touch your right shoe with your right hand (12b); your left arm should remain out to the side. Curl down, bringing your right arm back out to the side. Repeat, this time reaching your left hand toward your left shoe.

13 WEIGHTED BENCH CRUNCH Lie on a bench with legs bent, feet flat on the bench, holding a weight plate across your chest. Slide back until your head and shoulders hang off the edge of the bench (13a). Curl your head and upper back up until your shoulders are about six inches higher than the bench (13b). Pause, then lower until your shoulders are two inches below the edge. Repeat.

14 LONG-ARM CRUNCH Lie back, knees bent, feet on floor, and arms extended straight behind your head, hands clasped together, your upper arms resting alongside your ears (14a). Curl your shoulders off the floor, keeping your arms straight and alongside your head (14b).

15 TUCK AND CRUNCH (wild card: works as A or B) Lie flat with your knees bent, feet on floor. Touch your hands lightly to the sides of your head, raise your legs, and bend your knees (15a). Curl your torso up toward your midsection while simultaneously pulling your knees toward your elbows (15b). The front of your thighs should touch your elbows in the middle.

16 CAR CRASHES (wild card: works as A or C) Lie flat with knees bent, feet on floor. Hold a light weight plate with both hands and extend your arms out toward your knees (16a). Keeping your arms extended, lift your shoulders off the floor and twist to the right so the weight plate ends up outside your right knee, (16b). Lower and repeat this time twisting to the left.