Awesome Abs - Ian King (Testosterone Magazine Article) (2002)

Testosterone Magazine | Issue 204 | Awesome Abs - Stage 1 Page 1 of 14
Awesome Abs — Stage 1

12 Weeks to Astounding Abdominals
by Ian King
In the last few years, Ian King has given us several 12 week specialization programs for almost
every major muscle group. Now, for the first time, Ian has provided Testosterone with a four stage
ab training program designed to prevent injuries, improve athletic performance and, last but not
least, make you look great with your shirt off. This is the first stage of that 12 week program.
What follows is an example of a four stage abdominal program. As with all my prior programs
published on T-mag, this is a generalized program. I didn't used to provide generalized programs
because my focus was on customizing training based on individual needs. I still believe in the
power of individualization, but I also realize that for many, a generalized program is far better than
what they're already doing in the gym. Plus, there's much to be learned by following a pre-made
program and a person can later modify it to meet his personal needs.
In my overview of abdominal training published previously in T-mag, I covered a lot of ground. I

strongly recommend you read this article if you haven't done so, or read it again to refresh your
memory. That way I won't have to repeat myself too much here and you'll have a good idea of
where I'm coming from.
Generally speaking, this program prioritizes the potential benefits of abdominal training in the
following order:
1) Injury prevention
2) Transference to sport
3) Visual impact
I feel the primary purpose of ab training is to contribute to the health of the lower back, hips, and
lower extremities. I placed sport transference second because of the general transference this
program may have. There's no attempt to be sport specific or hyper-specific in the program. The
reason I placed visual impact last is because of the role played by body fat. Obviously, visual
impact will be lessened if you're overly fat because of poor dietary choices or other factors. (And by
the way, I know of at least one highly promoted abdominal "washboard" where the owner of said
washboard omits to share with his audience the role of liposuction in his development!)
Anticipated Questions
Before we get into the details, I'll expand on the following anticipated questions:
How many weeks should I stay on this program?
As with all the programs I write, you need to be the judge on this, but probably somewhere
between two and four weeks per stage. The average person would probably benefit from doing
each stage for three weeks, thus the "12 Weeks to Astounding Abdominals" subtitle (four stages of
three weeks), but you decide.
How do you decide? If you cease to improve week to week, you're either going too hard or have
http://www.t-mag.com/articles/204abs2.html 08.Aug.02
been on the program too long. Solution? Either switch to the next stage or review your training
load (volume and intensity). Ideally, you make the switch before you see much, if any, residual
fatigue which could damage your work capacity or performance.
When should I do these ab exercises?
You can do them as either part of the regular training session or separate from it at another time in
the day. It's your call. In this first stage, if you're going to do them with the regular training
session, I'm going to recommend you do them before the weight workout.
Now, as I like educated trainees and I like them to have an input in this decision, you can override
the above if you wish. But if you've done less than 50% of your training history with abs first in the
workout, then I'd recommend doing as I suggest. I suspect the majority of the world's strength-
training population would be doing them first in this case.
The only other reason for not doing them first would be if your abdominal strength was in excess of
the strength of the rest of your body; not in absolute terms, of course, but relatively speaking.
Here's a quick test: Lie on your back on the ground. Bend your knees until your feet are flat on the
ground. Don't hook or anchor your feet under anything. Touch your hands on opposite shoulders.
Slowly, taking five seconds at a constant pace, sit up until your elbows touch your knees. No
jerking movements or arm or head throwing allowed, and your feet aren't to come off the ground.
If you can't do this — and I don't expect many will initially be able to do so — you need to hit the
abs first!
Can I change the order of the exercises?
Sure, provided you have an objective rationale for doing do. I've based the program on loose
assumptions about the trainee, including that most peoples' "lower" abs will be less advanced than
their upper abs. This isn't always the case. If you understand which abdominal sub-groups the
exercises are intended to target and have a rational belief that your needs differ from the
suggested sequence, you may change the order. Generally speaking, work from weakest to
strongest in this phase.
Can I change the volume?
Yes, but do you need to? I don't hesitate to say that this program is a generalization and therefore
it's impossible for it to suit all. However, before you go and play with the variables, have a good
hard think about the reasons driving you. Depending on what you're using abdominal training to
achieve, I feel that volume higher than that provided isn't needed.
For most of you, just do one set per exercise in stage one. For those who feel for whatever reason
they want to do more volume, consider a second set on all or some of the exercises.
Can I change the reps?
Again, sure. But again, do you need to? Review your driving force. Is it rational and objective?
Have you given the parameters provided in this program an adequate and objective trial?
Can I change the training method?
The method recommended is basically a standard-set approach — work set, rest, work set, rest,
etc. If you wanted to (and this is more applicable to those doing two sets on some or all of the
exercises) you could use a circuit approach where you do one set of all exercises without resting
between exercises, then rest one to two minutes and repeat the circuit. For whatever purpose
getting a muscle "burn" will do for your body, you'll get it using this method!
Can I use something besides a four-day split?
Sure! You'll just need to modify it to suit. In this model program, I've used an A/B rotating
program. That is, I have you doing A and B twice in the training week on an alternating approach.
If you're training only three days a week, you could go A-B-A one week, B-A-B the next etc. If you
were only training two days, just use the A and B program in the week.
Enough talk. Let's do it!
STAGE 1
Weeks 1-3
A — Days 1 and 3 (Mon/Thurs)

After a general warm-up and stretching, perform the following:
Thin tummy variations
Sets: 1-2 x 10
Speed: 5 second holds
Rest: 0-30 seconds
Toes to sky
Sets: 1-2 x 10
Rest: 0-30 seconds
Side raises on ground
Sets: 1-2 x 10-20
Speed: 313
Rest: 0-30 seconds
Side lying trunk and leg raises
Sets: 1-2 x 5-10
Speed: 313 or 3-5 second holds
Rest: 0-30 seconds
Seated thin tummy/squeeze cheeks
Sets: 1 x 5-10
Rest: 0-30 seconds
*See our FAQ section if you aren't familiar with tempo prescriptions like "313".
Here's a description of the exercises involved in A day, stage one:
Thin Tummy Variations
The thin tummy drill is the cornerstone upon which I build my abdominal programs, yet it's one of
the hardest to teach. I've seen this drill done in the kneeling position, but I have a preference for
doing it on your back. Furthermore, use a few original and unique teaching points.
Lie on your back, knees bent to 90-degrees, feet flat. Place both hands under your belt line with
your fingers heading down into the pubic area and the thumbs placed higher up on the rectus
abdominus (upper abdominal region). Throughout all the following levels of difficulty, use the
fingers to provide feedback that the "lower" abs (obliques and transverse abdominus) are
contracted — pulling the lower tummy thinner and creating a high level of tension under the skin —
and that the upper ab region is hollowed and non-contracted.
Should this position at any time change or you feel that it's going to change (e.g. upper tummy
bulges, pelvis anteriorly rotates), terminate the range or the set. I focus more on how the muscles
are "set" than on the pressure of the lumbar to the ground or position of the pelvis, although both
are symptomatic of a good set position.
Initially, you may struggle to even find the muscles I want you to contract! Work with five second
holds, ten reps a set. The next step is to be able to breath normally during the isometric
contractions!
I have at least five levels of difficulty that I teach and this simple isometric contraction is level one.
In stage one of this program you should be happy to master the first level and maybe progress to
level two.
Level 1: Isometric holds (looking for above "set" position) in the lying, knee bent positions.
Level 2: As above, but lift one leg up, lower it, reset, repeat with other leg, etc.
Level 3: As above, but when you lift one leg up, extend it out as far as set position allows.
Level 4: As above, but start with both knees up, bent to 90 degrees knees and hips, cycling one
leg at a time out towards a parallel to ground position as far as set position allows.
Level 5: As above, but extending both legs out together.
Notes:
Speed of movement — Isometric holds for 5.
Selecting appropriate level — The only way to really know what level of difficulty is appropriate is
to perform a rep or two at each level, starting from the least difficult, until you're being challenged.
Don't continue on looking for failure; work with a level that's manageable. In this exercise you
really need to learn to feel when you lose the set position. This goes for most exercises in this
program.
Toes to Sky
This exercise is a bit easier to teach. Lie on your back, arms out on the ground at 90 degrees to
the trunk, have your legs together, 90 degrees hip flexion, so that legs are vertical.
I identify at least three levels of difficulty in this drill, but I don't expect you to go beyond level 1 in
stage one.
Level 1: Lift the pelvis as far off the ground as possible whilst maintaining a totally vertical leg
position (initially this may not be very far at all) and hold for 5-10 seconds.
Level 2: As above, but bend one knee to 90 degrees; alternating on each rep which leg is bent and
which is straight.
Level 3: As above, but bend both legs so that the knees are at 90 degrees.
Notes
Speed of movement — A controlled lift, a steady hold for 5-10 seconds, no use of momentum,
keeping legs (or upper leg at least) always totally vertical.
Side Raises on Ground
This is my basic exercise for developing lateral trunk flexion. Whilst it can be argued that the
position and action isn't totally isolated to flexion in the horizontal plane, it's a low level exercise
appropriate for the first quality of strength — control and stability.
Lie on your back, knees together and bent to about 90 degrees. Roll the knees over together so
that they're on the ground, with the shoulders and upper back still parallel to the ground. Now flex
the trunk, basically up towards the roof or sky. I like to have the fingers lightly touching the front
of the head, elbows out at 45 degrees from the body and arm/elbow angle not changing during the
lift. The placement of the hands will alter the level of difficulty. The further the hands are above the
head, the harder the movement.
Side lying trunk and leg raises: This is an additional lateral flexion exercise, one that includes both
trunk and hip/thigh lateral flexion. Lie on your side with your hands straight out behind your head
in line with your body and legs straight. You must start on your side and stay on our side. You can
lock your hands together if you want. Now simultaneously raise your arms and your legs so that
neither are in contact with the ground.
Notes
Speed of movement — You have a choice of a 3-5 second hold in the top position or a controlled
movement of 313.
Selecting appropriate level — If you're struggling with balance you may find one or the other speed
option easier, but there isn't a lot of difference in which one you use.
Seated Thin Tummy/Squeeze Cheeks
This is an exercise from the category I describe as "co-contractions of the abs and glutes." Sit on
the end of a prone bench with your knees and feet together, feet on the ground, chest up and back
straight. Now create that thin dish abdominal position I described in the thin tummy drill. Make the
lower abdominals thin and contract them. You can use your hands down there in the same way for
feedback on the quality of this contraction. Now squeeze your cheeks in a manner that results in
you "levitating" an inch or so off the bench! You may find that sucking up the pelvic floor (a nice
way of saying the sphincter) contributes to the quality of the contraction.
Notes
Speed of movement — Use a 5 second hold at the top.
Selecting appropriate level — If you found this too easy, you could do the same thing standing.
B — Days 2 and 4 (Tue/Friday)

Slow up/Slow down (or cheat up/slow down)
Sets: 1-2 x 10
Speed: 515 or 5-15 second negatives if using alternative
Rest: 0-30 seconds
Reverse curl downs
Sets: 1-2 x 10
Speed: 101, 202, 303 etc.
Rest: 0-30 seconds
Russian twist with leg cycle in V-sit
Sets: 1-2 x 15-30
Speed: 202 (full rotations — 303)
Rest: 0-30 seconds
Lateral leg lowers
Sets: 1-2 x 10-20
Speed: 303
Rest: 0-30 seconds
Push-up position on knees
Sets: 1 x 5-15
Rest: 0-30 seconds
Exercise Descriptions
Slow Up/Slow Down
This is my core exercise for developing trunk flexion. It allows excellent progression for all levels of
competence, from those who can't sit up at all to those who can sit up using the most difficult
variations. The basic position for this exercise is lying on the back, knees bent to about 90 degrees,
and feet flat on the floor. Then you sit up or curl up the trunk, in most part to a full sitting position.
Control progressions
Level 1: Cheat up/slow down
Level 2: Cheat up/slow down + isometric stops during lower (pause on the way down)
Level 3: Reverse curl downs (See below)
Level 4: Slow up/slow down
Level 5: Slow up/slow downs with isometric pauses during the up phase
Notes
Speed of movement — It's critical in these control exercises that the time indicated for each
contraction phase is evenly distributed throughout the movement, i.e. no momentum or
acceleration during the concentric (positive) phase and no collapsing during lower phase. If
momentum or acceleration is used during the concentric phase, a lower level of difficulty is
recommended. If collapsing occurs during lowering phase, use a shorter total time for the lowering
with the aim to allow a uniform quicker movement throughout the eccentric (negative).
Arm positions — Each of these levels of difficulty have at least five different arm positions that
provide further variety/levels of difficulty:
Level 1: Arms remain parallel to ground, pointed towards feet
Level 2: Upper arms remain parallel to ground, hands on opposite elbow
Level 3: Upper arms remain parallel to ground, hands on opposite shoulder
Level 4: Hands touching forehead, elbows out at 45 degrees to front of head
Level 5: Hands touching side of head, elbows forming a straight line either side
Reverse Curl-Downs
These are actually a progression in the above exercise, but I'm going to get you to do this as an
additional exercise in this program. Lie on the ground on your back and bend your knees to about
90-degrees with your feet flat on the floor. Your feet are not to be anchored under anything.
Start in the full sit-up position with arms parallel to ground. The arm position can be varied to alter
load (make it harder) if needed. Lower your trunk back to the ground an inch or two, counting "one
thousand and one" as you do, then take that same time to return back to the top starting position.
Do both in a controlled, non-accelerated manner.
Then lower your trunk back towards the ground again, this time going a few more inches, basically
the range involved as you count to "one thousand and one, one-thousand and two." Return back to
the top starting position in this same time frame. Repeat this method adding a second each rep
and going a bit further down each time.
Basically, if you're able to do your final and tenth rep all the way down to the ground and control
back to the top position in the same non-accelerated manner, you'd divided the range into ten
equal points, each point being the point to which you lower each subsequent rep. However, if you
aren't able to either lower under control in ten seconds all the way down or return back up in this
controlled manner in ten seconds and without your feet moving, then you need to identify a higher
point which will be your range for the tenth rep. Then create ten equal points from the top to this
trunk angle, and these will be your points of range for each rep.
Notes
Speed of movement — It's critical in these control exercises that the time indicated for each
contraction phase is evenly distributed throughout the movement — no momentum or acceleration
is to be used during the concentric phase and no collapsing during lower phase. So only use a
range that allows this and divide it into ten levels, one for each rep.
provide further variety/levels of difficulty:
to perform the movement. If you find you're not able to perform a certain range at a rep prior to
the tenth rep, this rep becomes the tenth rep in the future.
Russian Twist with Leg Cycle in V-Sit
This is a core option in the trunk rotation category. Sit on the ground and lean the trunk back to
about 45 degrees. Take your feet off the ground and have one knee brought up to your chest and
the other leg out in front, parallel but not resting on the ground.
Now rotate your body to one side, rotating from the waist. If the base of the waist stops rotating,
don't look to rotate the upper trunk further. At the same time, lower the bent leg down to nearly
straight and parallel but not touching the ground as you bring the other knee up. For coordination,
try bringing the knee up on the side to which you're rotating the trunk.
Notes
Speed of movement — Use a controlled two to three seconds to one side and two to three seconds
back to the other side. The legs swap and cycle in this same controlled manner.
Arm positions — Place your hands out in front at 90 degrees to the body, interlocking thumbs
gently.
Lateral Leg Lowers
This is a rotation drill for the hips and legs. Lie on your back, legs in the air together and arms out
at 90 degrees to the body. Keep the head down on the ground. Now lower the legs to one side,
going all the way down to the ground (but not resting there) maintaining that 90-degree angle
between legs and upper body. Keep the upper body still, head included, at all times. Now return
the legs back up to the vertical and over to the other side in the same way.
Notes
Speed of movement — Use a controlled three seconds to one side and three seconds back to the
other side.
Arm positions — Place your arms out at 90 degrees to the body, resting on the ground.
Push Up Position on Knees
This is a core drill in the "integration" category. I don't get carried away with advanced options in
this category until I've raised the abilities in the above categories.
Lie on the ground on your stomach, legs out straight and together and arms under the chest. Have
the lower arms parallel to each other and a few inches apart under the chest. Now raise the body
onto the knees and elbows, or the feet and elbows, depending upon the level of difficulty you want.
Raise to and hold in a position where the knees or ankles (depending upon which option you chose)
are in a straight line to the shoulders, but not necessarily parallel to the ground. After the hold
duration, lower back down to the start position (between each rep).
Notes
Speed of movement — Hold the top position for five seconds. Recover for 1-2 seconds at the
bottom position (resting on ground).
Arm positions — Have the lower arms parallel to each other and a few inches apart under the chest
(knee or toe option). If you're using the full push-up option, go with the arms in a typical push-up
position. Levels of difficulty include:
Level 1: Raise to elbows and knees
Level 2: Raise to elbows and toes
Level 3: Raise to hands and toes
Conclusion
Two quick points: One, I haven't addressed the posterior trunk muscles, as they're usually taken
care of in your regular training program. This is especially true if you're following one of my Get
Buffed programs. Two, if the text and photos in this article aren't enough to help you understand
the exercises, then my video, Ian King's Guide to Abdominal Training, may be of value to those
who wish to exploit fully the potential of these programs. This video can be ordered at
GetBuffed.net .
That's it! Remember, I place priority on the quality of your technique over the quantity or load,
especially in stage one of the program. Stage two will be posted at T-mag by the time you need it,
so get started today!
© 1998 — 2002 Testosterone, LLC. All Rights Reserved.

by Ian King
This is stage two of Ian's killer, four stage, ab-training program. If you missed stage one, just click
here.
Abdominal training is an interesting topic, fraught with emotion. Abs could be described as the
science and religion of strength training: everyone has strong opinions and they're prepared to
fight to the death defending them! It's kind of scary putting out an ab training program. As soon as
someone trots out a program or philosophy, everyone else is ready to pounce while promoting
their own bigger or better one!
Here's some of the dogma I've seen over the last ten to twenty years:
• Never do straight leg sit-ups.
• Hip flexor involvement is bad so only crunch up a few degrees.
• Weak abs prevent transfer of force from lower to upper body.
• Doing abs on your back is a waste of time as it's not specific.
• Swiss ball ab training is more specific.
• Lower abs are always weaker than upper.
• You can't separate lower and upper abs in training.
• Only do high rep ab training.
• Only do low rep ab training.
• Never do ab training at the start of the workout.
I could go on, but I suspect you get the point. Personally, I don't buy into any of the above.
There's a time and a place for everything. The fact is, most of what each of us perceives as our
reality is based on our previous personal experiences or observations. My conclusions are based on
my experiments with athletes more than experiments on my own. I like the bigger sample size.
And just because I write a sample program one way doesn't mean that's the only way I do it. You
can rest assured I take all the variables and play with them differently in different situations. So
this program is just an example of one way to train the abs.
About 60% to 80% of professionals in this industry (strength coaches, personal trainers etc.) have
inadequate basic abdominal strength. I'd put the figure for the general population at about 90 to
99%. I feel the performance-enhancement aspects of abdominal training are overrated and the
injury -prevention aspects are underrated.
Sure, lip service is given to injury prevention through ab training, but I question the value of most
exercises prescribed for this purpose. And in the area of performance enhancement, I question the
transference, especially from the so-called "specific" exercises. For example, not too many sports
are conducted on plastic, air -filled surfaces, right? Okay, I better stop before I have to get out my
trusty soapbox!
In stage one I provided a list of anticipated questions about this program and their answers. I'd
like to add one more here:
Should I train my abs before or after my regular weight training workout?
The traditional approach has been to do ab training at the end of the workout. Somewhere along
the way, someone proposed that training abs early in the workout would cause increased injury
potential due to weakened stabilizers. I'm not sure how this came about, but it's a simple
misinterpretation that has made a major contribution to weaker abdominals in our society.
I understand that if you did back extensions on a Roman chair and then deadlifted, you'd be
deadlifting with prior fatigue in the spinal erectors. But the example most cite to support the "abs
at end of workout only" paradigm is the alleged negative impact that fatigued abs are going to
have on the safety of the squat. Now I don't pretend to be an expert in EMG or biomechanical
analysis, but I struggle to share this view based on my understanding of the limited role of the abs
in squatting!
What I've always proposed is this: if your abdominals are your weakest muscle group (or your
priority), they should be done first! If you do have concerns about residual fatigue, you could alter
your exercise selection in respect of this. But this may well be just another one of those unrealized
fears most live their lives by. (One of my favorite authors is Denis Waitley, who has an acronym for
everything, including FEAR: False Evidence Appearing Real).
Does that mean I always suggest that abs be worked first? No! But if they're weaker than the rest
of your body and if this weakness is increasing the risk of injury, then do them first! Generally
speaking, the reason I put them at the end of the maximal strength phases of a program is to
reduce the CNS fatigue, thus saving youself for the bigger lifts.
So in stage one and two, if you're lacking in abdominal strength and control, I'd expect the abs to
appear first in the workout. In stages three and four, provided you've achieved your minimal
abdominal standards, you could move them to the end of the workout. But you can and should be
making this decision as you go based on the progress and standard you expect in your ab strength
and control.
Stage 2
Weeks 4-6
Warm up: If you're going to do the ab training as part of the workout, conduct the recommended
warm-up and stretching first. If it's an upper-body day, I don't push for a cardio workout but it's an
option. If it's a lower body day, I lean towards 10 to 20 minutes of light cardio. If the abs are going
to be done at the start of the workout, do them after the warm -up and stretch.
Knee up (on flat or incline)
Sets: 1-2 x 10-20
Speed: 313
Rest: 30-60 seconds
Knees to sky
Sets: 1-2 x 10
Speed: 5-10 second hold
Rest: 30-60 seconds
Side raises on Roman chair or bench
Sets: 1-2 x 10-15 per side
Speed: 311
Rest: 30-60 seconds
Seated thin tummy (squeeze cheeks and lift alternate leg)
Sets: 1-2 x 10-15 lifts per leg
Speed: 311 (leg lift portion)
Rest: 30-60 seconds
Here's a description of the exercises involved in A day, stage two:
Knee up (on flat or incline bench)
In this exercise you get to choose between the lower level of difficulty of lying on the ground, or
the higher level of difficulty of lying on an incline ab bench or similar. If you choose the incline
bench, you have another decision to make as to what angle to set the incline at.
Lie on your back on the ground or on the incline bench. Bring your knees and hips to 90 degrees of
flexion. Now press your lower back flat against the floor or bench (ideally using your "lower"
abdominals). Now lift your knees to your chest, maintaining the 90 degree knee angle. Once there,
lower the legs down allowing them to extend as soon as you start lowering. Lower down until your
legs are almost parallel to the ground or bench. Don't rest the legs on the floor or bench between
reps.
So how do you decide which surface to use? It comes down to your perception of quality. If you
wanted to apply a higher standard, you'd only use a surface or incline that would allow you to
maintain a posteriorly rotated pelvis (top of pelvis pulled backwards) all the way during the
lowering. Use whatever angle you want unless it causes discomfort to the lower back. Just
remember there's a difference between what you can do and what you can do well.
If you don't have a traditional slanted ab board, you may need to improvise. One simple way is to
place one end of a prone bench on a low block, or to gain adjustable options, on a Reebok step. Lie
on the bench with your head at the higher end, holding the bench with your hands on either side of
your ears.
Notes:
Speed of movement — Controlled dynamic movement at 313.
Selecting appropriate level (lying on the ground, lying on an incline, etc.) — The only way to really
know what level of difficulty is appropriate is to perform a rep or two at each level, starting from
the least difficult, until it appears that you're being challenged. Don't continue on looking for
failure; work with a level that's manageable. In this exercise you really need to learn to feel when
you lose the set position. This goes for most exercises in this program.
Knees to sky
This is a more advanced version of the "toes to sky" exercise from the prior stage. If you feel you
haven't mastered the prior version, perhaps you should continue on with it.
Lie on your back, arms out on the ground at 90 degrees to the trunk, legs together. Bend your
knees and hips to 90 degrees of flexion so that your upper legs are vertical and your lower legs are
parallel to the ground.
I identify at least three levels of difficulty in this drill. Ideally you'd have mastered level one and
possibly level two in the first stage, and be focusing on level three in this stage.
Level 1: Lift the pelvis as far off the ground as possible whilst maintaining a totally
vertical leg position (initially this may not be very far at all) and hold for 5-10 seconds.
Level 2: As above, but bend one knee to 90 degrees; alternating on each rep which
leg is bent and which is straight.
Level 3: As above, but bend both legs so that the knees are at 90 degrees.
Notes:
Speed of movement — A controlled lift, a steady hold for 5-10 seconds, no use of momentum,
keeping legs (or upper leg at least) always totally vertical.
Side Raises on Roman chair or bench
This is a slightly different body position, but offers a higher level of difficulty than the lateral trunk
flexion exercise on the ground as used in stage one.
Lie on your side on a bench or use a Roman chair. Your hips and legs are supported by the bench
or Roman chair, and your trunk is off the bench. In the case of a normal bench, you'll need
someone to hold your feet. In the case of the Roman chair, hook your feet under the heel pad.
Lower the body down, maintaining this sideways position. Go as far down as is safe and
comfortable and return to the starting position.
The placement of the hands will alter the level of difficulty. The further the hands are above the
head, the harder the movement. In the initial position, cross your arms across your chest.
Placement of external resistance (weight plate, medicine ball etc.) on chest is another method for
increasing loading.
Notes:
Speed of movement — A controlled lift, use a speed of 311.
Arm positions — Start with your arms crossed on your chest but take them out further above your
head as needed to provide appropriate loading.
Seated thin tummy (squeeze cheeks and lift alternate leg)
Sit on the end of a prone bench or even on a Swiss ball. (There you go; this shows I don't dislike
Swiss balls to the point of exclusion!) Keep your knees and feet together, feet on the ground, chest
up and back straight.
Now create that thin dish abdominal position I described in the regular thin tummy drill in stage
one: make the lower abdominal thin and contract them. You can use your hands in the same way
as explained in Stage 1 for feedback on the quality of this contraction. Now also squeeze your
cheeks in a manner that results in you "levitating" an inch or so off the bench. You may find that
sucking up the pelvic floor (a nice way of saying to use the sphincter) contributes to the quality of
the contraction.
With that foundation, raise one leg off the ground a few inches in a controlled manner before
lowering it down. During this action, maintain the ab and cheek tension, the thinness of the
abdominal, and the parallel, flat line between the two hips. Then work the other leg in the same
way.
Notes:
Speed of movement — Set the abs and cheeks and then conduct 10 to 15 lifts per leg in a
continual manner, using a speed of 311.
B — Days 2 and 4 (Tue/Friday)
Curl up for rhythm
Sets: 1-2 x 15-30
Speed: 311
Rest: 30-60 seconds
Bar roll -outs
Sets: 1-2 x 10-20
Speed: 3X1
Rest: 30-60 seconds
Russian twist
Sets: 1-2 x 15-30 full rotations
Speed: 202
Rest: 30-60 seconds
Push-up position on hands (alternate arm/leg lifts)
Sets: 1 x 5-15
Rest: 0-30 seconds
Exercise Descriptions
Curl up for rhythm
Lie on your back on the ground, knees bent to about 90 degrees and feet flat on the floor. Don't
anchor your feet under anything. Sit up or curl up the trunk, ideally to a full sitting position.
In this stage, I want you to do sit-ups for numbers, i.e. looking to increase work capacity, but not
allowing total fatigue or excessive slowing of movement. If the consistent speed of movement
drops, terminate.
Notes:
Speed of movement — I like to see a rigid adherence to pre-determined speed in this phase (three
seconds down, one second pause, one second up).
provide further variety and challenge.
Bar roll -outs
Kneel on the ground, placing a barbell loaded with small plates in front of you. Grip the barbell with
your hands at shoulder width. Keeping your arms relatively straight, roll the bar out in front of you
and lower your trunk down towards the ground. If you can, go all the way down until your body is
nearly touching (but not resting) on the ground.
Keep the hips and trunk in line as you lower and lift. That is, your body should form a straight line
between your knees and shoulders at all times. Resist the temptation to stick your butt in the air,
particularly during the up phase. Yes, there'll be a degree of arm and upper trunk strength
involved!
Notes:
Speed of movement — Control down for about 2-3 seconds, lift as fast as you can without losing
the appropriate line between the knee and hip.
Arm positions — Keep the arms relatively straight and don't change the elbow angle during the
movement.
Selecting appropriate level — The variable you control is mainly how far you go down. Only go
down (trunk towards the ground) as far as you can come up from. Another variable may be the
height of the bar off the ground, but I suggest using only smaller plates.
Russian twist
Sit on the ground. Have your knees bent to 90 degrees, feet flat. Feet can be anchored or not.
Lean the trunk back to a 45 degree angle or further. Keep the spine as straight as possible. Rotate
the trunk from side to side along this axis. Where greater resistance is desired, hold a medicine ball
or weight plate out at 90 degrees from the angle of the trunk.
Notes:
Speed of movement — A controlled lift, use a speed of 202.
Arm positions — The position of the hands will influence the load. The easiest load will be with the
arms crossed on the chest. The further the load is held from the body the greater the resistance.
Selecting appropriate level — Work with a level that's manageable. For example, don't allow arms
to bend and don't change the angle relative to the body. Don't round the back or rotate only from
the arms instead of the waist.
Push-up position on hands (alternate arm/leg lifts)
Get in a push-up position. Each time you lift a leg or arm that counts as a rep. When you lift the
leg or arm (or in some cases both), lift only until the limb is in line with the trunk. Aim to keep the
trunk flat throughout the lift. You can manipulate the difficulty of this exercise by which activities
you select from below. You can also vary the duration in which the limbs are held up.
Notes:
Speed of movement — Hold each limb raise for 5 seconds. Recover for 1-2 seconds at the bottom
position (resting in push-up position between reps).
Arm positions — Start with the arms under the shoulders. Levels of difficulty for alternate limb
lifting include:
Level 1: Raise one arm only, then the other only, then one leg only, then the other
only etc.
Level 2: Raise opposite arm and leg simultaneously.
Level 3: Raise opposite arm and leg simultaneously and abduct in the plane that the
body is in for 45 degrees (legs) and 90 degrees (arms).
Selecting appropriate level — When you fall flat on your face you know you've gone too far!
Seriously, before that occurs you'll be changing the shape of the body (varying from the
recommended parallel to ground through the body position) and this isn't what I'm looking for.
Conclusion
That's it! A little more fun than stage one and a little more challenging! If you've achieved the
standard expected during stage one, this should represent an appropriate progression. If you're
still struggling with any movements from stage one, stay with the stage one option until you're
ready to move on to the relevant drills from stage two. Yes, you may be doing exercises from both
stages concurrently. So get into it and learn by doing! Stage three is coming soon!
Note: I realize that many of the exercises in this program are challenging to teach through words
and still photos alone and therefore my video, Ian King's Guide to Abdominal Training, may be of
value to those who wish to exploit fully the potential of these programs. This video can be ordered
at GetBuffed.net .

by Ian King
This is stage three of Ian's killer, four stage, ab-training program. If you missed stage one, just
click here. You can find stage two here.
Wow! Halfway through this abdominal program and you're sticking with it! Well done! So let's ramp
it up a notch further! This stage sees us getting more into external loading and variations with a
higher level of difficulty. I want to stress the need to not only have performed the prior two stages,
but to have achieved a degree of mastery in each. Pay your dues before you move on and up.
As you've been sticking with the program to date, I can entrust you with some higher level, self-
accountability directions. Here they are:
1) Recognize that one movement may progress at a different rate than another.
Realize that the rate of change or improvement for any given exercise/action/muscle group may
not be the same as another. For example, your lower abdominal drills may be improving slower
than your upper abdominal drills.
When this occurs, don't feel obliged to shift up to the next level of difficulty just because I've
introduced the next stage. If you feel that the movement deserves a few more workouts or weeks
to master it, go right ahead. On the other hand, you may feel that you're ready to go to the next
level.
2) Before or after?
As I said in the last installment, the traditional approach has been to do abdominal training at the
end of the workout. Somewhere along the way, someone came up with a paradigm that executing
ab training early in the workout would cause increased injury potential due to weakened stabilizers.
As you know from reading that discussion, I don't buy into that paradigm.
I went on to say that in stage one and two, if you were lacking in abdominal strength and control,
I'd expect the abs to appear first in the workout. However, in stages three and four, provided
you've achieved your minimal abdominal standards, you could move them to the back of the
workout.
We're now at a point where I raise that question for you to answer — should you, in stage 3, be
performing the abdominal exercises at the start or end of the workout? To help you answer this,
simply compare your current position or ability in the abdominals relative to your current
position/ability in the exercises that make up the balance of your workout. Whatever is lagging
should be done first!
One More Consideration
Before we get into the workout for stage three, there's another topic I'll share with you, one of a
higher level of discussion. I consider it "higher level" not so much because you need a PhD to
participate, but more so because it's a lesser-recognized area. If you don't want or don't feel the
need for details, by-pass it and get into the workout!
Here we go. I've found that it's sometimes not wise to place the lower abdominal exercises on
lower body days. This is because I feel that many "lower ab" drills have the effect of pulling the top
of the pelvis forward (anterior rotation). I don't believe this is an ideal temporary state to be in for
the execution of loaded lower extremity exercises such as squats and deadlift. I prefer, therefore,
to do "upper abdominal" drills on lower-body days.
So if you share this conclusion, or don't want to find out the hard way, you may want to adopt this.
Now, as this four stage program is only for the abs, I don't know what remaining workout you had
planned for each day. So if you had lower body down to be done in conjunction with the "A" day
workout of stage three, you may want to switch either the lower body workout for an upper body
workout, or switch the abdominal "B" program to become the "A" day (i.e. done first), and the "A"
day to become the "B" day. Just a thought.
Stage 3
Weeks 7-9
Warm up: If you're going to do the abdominal training as part of the workout, conduct the
recommend warm up/stretch first. If it's an upper body day, I don't generally push for a cardio
workout but it's an option. If it's a lower body day, I lean toward 10 to 20 minutes of light cardio. If
the abs are going to be done at the start of the workout, do them after the warm up/stretch.
Knee-up on vertical
Warm -up: 15 reps on incline
Sets: 1-2 x 5-15
Speed: 311
Rest: 1-2 minutes
Modified V-sits
Warm -up: 15 reps at bodyweight
Sets: 1-2 x 5-15 with external load
Speed: 311
Rest: 1-2 minutes
Side raises plus twist on Roman chair
Warm -up: 10 per side at bodyweight
Sets: 1-2 x 5-15
Speed: 311
Rest:1-2 minutes
* You only need to do a warm up set if you plan to use external resistance (added weight) in the
work sets.
Here's a description of the exercises involved in A day, stage three:
Knee up on vertical
If in the prior stage you chose to perform this exercise lying back on the ground, then you should
progress to the incline version (as described in the prior stage). If you were doing the incline
version of this exercise last time, you should look to do the vertical version in this stage.
There are a number of options you can choose from to perform the vertical knee up variation.
These include:
1) Hanging from a chinning bar, gripping shoulder width with palms facing in the
direction you are facing.
2) Supporting your body on your lower arms on a frame designed specifically for this
exercise (lower arms are parallel to the ground). Dipping stations sometimes allow for
this.
3) Hands through straps that hang down from supports above.
No matter which device you choose, the guidelines remain constant. In the first instance, start the
movement with the knees and hips at ninety degrees. Keep them at these joint angles throughout
the movement. Then lift the knees to the chest, bringing them as close to the chest as you can.
This will involve the lower back rounding.
The greatest challenge you face in this movement (apart from the obvious of lifting the knees to
the chest) is to lift and lower the legs within minimal or no body sway. The technique I recommend
is to lift your legs in a smooth, controlled, non-accelerated method. Pause them at the top and
then lower them taking three seconds. Using this controlled method will minimize the body sway.
It'll also reduce the number of reps you can do!
If you need more resistance (and I don't think this will apply to too many people), here are two
progressively harder options:
Option I: Start with your legs full extended and as you lift (flex your hips), bring your
knees up to your chest by bending also at the knees. Lower back down in reverse, i.e.
extending your legs out as you lower down.
Option II: For an even higher level of difficulty, start with your legs straight and raise
them up keeping them straight at all times. Lower them down in a mirror image of this.
This is one lift I strongly suggest you be smart about. It's possibly the abdominal exercise that
places the most stress on the lower back (through the pull of the hip flexors). So this is no time to
aim to impress the audience. Just stick with what you can do well. And if you experience lower
back discomfort, look to lower the level of difficulty!
From a purist's point of view, your pelvis should remain at a constant angle throughout, rather
than rolling forward from the top (anterior rotation) during the most difficult ranges. However, my
coaching philosophy is to drill you in lead-up movements such that this control happens
automatically, rather than attempt to coach or have you cue yourself during more complex
movements. I see so many coaches and trainers cueing finer points during a complex lift and for
the most part they're wasting their time. If it isn't happening by itself, I usually go back to a lower
level of difficulty and progress back up.
I also want to share another teaching philosophy I use. As the level of difficulty rises, I don't
demand the same level of "perfection" technically. Rather, I allow some drop off — not to the
extent that the person's health is at risk, but a more relaxed view on technique. And then we aim
to perform at a higher level technically the next time.
Notes:
Speed of movement — Controlled dynamic movement at 311.
Selecting appropriate level — Start conservatively in your load selection and progress over the
subsequent workouts and weeks. Ensure that no inappropriate loading is being experienced in the
lower back.
Modified V-sits
Lie on your back on the ground. You're going to flex (lift) the hips/legs and trunk at the same time.
The end goal is to be in the nearly full seated position with the thighs close to the chest. Your body
will create a V -shape at the top, with the trunk leaning back about 45 to 60 degrees and your
upper legs also forming this angle. Just imagine your trunk and thighs creating a V -shape.
As your legs lift, bend your knees and aim them toward the chest. Lift the legs at the same rate as
the trunk. Don't get one ahead of the other! This lift can be a challenge from a coordination
perspective, but mastery of this is rewarding!
As you flex the hip/legs and trunk simultaneously, your arms will raise, but keep them parallel to
the ground at all times. If you want to make it even harder, don't allow your heels or upper back or
arms to rest on the ground when you lower down to the bottom position!
As with the knee ups, this exercise can place considerable strain through the hip flexors, so ensure
that you're not aggravating the lower back in any way by performing this movement. The pull of
the hip flexors should be countered to some extent by the pelvis rolling backward (posterior
rotation) as your trunk flexes up.
Now should you require an increased resistance (which I don't believe will apply to many people),
you can place a weight plate on your chest, holding it with your arms crossed over your chest like
an "X."
Side Raises with twist on Roman chair
You performed the basis of this variation in the previous stage. The variation I'm applying for this
stage is that as you flex upward, begin progressively rotating your trunk until you're faced upward
to the roof as much as possible at the top position. As you lower the trunk down, you simply
reverse this rotation until you get back sideways toward the bottom half of the lowering.
As I explained in the prior stage, the placement of the hands will alter the level of difficulty. The
further the hands are above the head, the harder the movement. In the initial position, I suggest
you cross the arms on the chest.
Notes:
Arm positions — Start with arms crossed on the chest but take them out further above the head or
hold a weight plate on the chest as is needed to provide appropriate loading.
to perform a rep or two at each level, starting from a light load, until you're being challenged. Do
not continue on looking for failure; work with a level that's manageable.
B — Days 2 and 4 (Tue/Fri)
Warm up: Same as "A" day.
Curl up with load
Warm -up: 15 reps at bodyweight
Sets: 1-2 x 10-20
Speed: 20X
Rest:1-2 minutes
Wrist to Knee Curl Up
Warm -up: 15 at bodyweight
Sets: 1-2 x 10-20
Speed: 20X (the "X" means to explode up)
Rest:1-2 minutes
Extended body holds
Warm -up: nil
Sets: 1-2 x 30 to 120 second holds
Speed: 201
Rest:1-2 minutes
*Again, you only need to do a warm up set if you plan to use external resistance in the work sets.
Here's a description of the exercises involved in B day, stage three:
Curl up with load
This is the same body position that I've had you use throughout the ordinary curl up. In
otherwords, lying on your back on the ground, knees bent to about 90 degrees and feet flat on the
floor. Your feet are not to be anchored under anything. Then you sit up or curl up the trunk, ideally
to a full sitting position. In this stage however, I want you to hold a weight plate on your chest.
Start out with a very light one!
If you plan on using external load in the work sets, do a bodyweight set to warm up first. Like any
loaded strength training exercise, if you lose the ability to complete the range you used on the first
rep, terminate the set.
Notes:
Speed of movement — Attempt to explode up, then control down. No pause needed.
Arm positions — Assuming you're up to it, the arms will be across the chest holding on to the
external load.
Wrist-to-knee curl ups
Lie on your back on the ground, each hand touching its own side of the forehead with the fingers,
elbows out at 45 degrees. Don't change the elbow angle during the exercise. Starting with legs out
straight, raise (flex) the trunk and one leg simultaneously. As you continue into flexion, rotate the
trunk so that the elbow (or preferably the wrist) on the opposite side to the knee that's been lifted
touches the opposite knee. Then return to a fully straight body position, repeating the next rep on
the other side.
If you do need to add resistance, you can hold weight on your chest or add light ankle weights, or
both. This would mean you wouldn't be touching the wrist to the opposite knee, rather looking to
bring the knee as close as you can to the opposite side of the chest/shoulder.
Notes:
Speed of movement — Perform this movement explosively during the lift and then control down.
No pause needed.
Arm positions — Have the fingers lightly touching the front of the head, elbows out at 45 degrees
from the body, and arm/elbow angle not changing during the lift. The placement of the hands will
alter the level of difficulty. The further the hands are above the head, the harder the movement.
Extended body holds
Place your feet on a bench and place a Swiss ball or another bench out in front of you. Rest your
elbows on the ball or bench so that you're extended out as far as you can.
Once in that position, hold it for as long as you can. If you exceed two minutes, which I doubt, and
you're not able to safely extend your arms out further, have someone place a medicine ball or
weight plate on your hips or lower back.
Notes:
Speed of movement — Hold each extended position for somewhere between 30 and 120 seconds.
If you can't hold the position for at least 30 seconds, look to make the position easier by bringing
your elbows under your body — not during the movement ideally, but prior to starting the hold.
Arm positions — Start with the elbows under the shoulders, shoulder width or inside shoulder
width. Extend the elbows forward to make it harder.
Conclusion
That's it! Remember some of the decisions I want you to make:
• Whether you do abs before or after the workout.
• Whether to progress in all exercises in level of difficulty or whether to spend more

time on some with the prior stage exercise.
• Whether you feel the need to shift "lower abdominal" training away from the lower
body workouts.
So get into it! I look forward to your feedback!
at GetBuffed.net.

by Ian King
This is the final stage of Ian's killer, four stage, ab-training program. If you missed stage one, just
click here. You can find stage two here and stage three is right here.
We're on the home straight now! If you've been diligent and consistent, the rewards for your
efforts will be apparent now. You'll notice less back pain if you had it before, better stability in all
your movements, and shorter, stronger and tighter abs. As to whether you're ready for the cover
of a fitness magazine, that would depend a lot on the tissue that lies between the muscle and the
skin, meaning how much fat you're carrying around!
Don't get me wrong, I don't think fat is bad. From a heavyweight perspective in a weight division
sport, or from an absolute strength sport perspective (where heavier generally means better
performance), fat is somewhere between okay and great. Of course, you may think fat is your
enemy if you have a desire to show the ab definition of a competitive bodybuilder!
Just keep things in perspective. Most competitive bodybuilders don't stay that lean all year round;
in fact, some of them get quite fat, relatively speaking! Some individuals do, however, retain the
magazine-cover look all year round, but my question is, are they compromising all around size for
that appearance? It really depends on what you want out of your training and whether you're going
to need to get your clothes off to show the goods or whether you want to look big when you've got
your clothes on! It all lies somewhere on that continuum.
The bottom line is, I want to assure you that fat is only bad if it's not what you want! Just make
sure that your desires are yours, not someone else's marketing driven perception of what's ideal!
Okay, enough philosophizing! I introduced some additional concepts in stage three and I want to
touch briefly upon them again.
1) Rate of Progression: I trust you've been progressing in each exercise at your own speed,
realizing that not all movements will progress at the same rate. For example, you may find you
progress in lower abdominal movements faster than upper abdominal movements.
2) Sequence for abs relative to remainder of training: If there were ever a stage you'd more likely
put the abs at the end of the program, it would be stage three and stage four. However, please be
prepared to make this decision as it fits your situation now! If your abs are still lagging or if you're
appreciating the benefits of placing them first, don't feel bad about retaining them first in the
workout.
At the same time, placing them back to the end of the workout in stage four — knowing in your
next program you can bring them back up to first in the sequence — is quite acceptable! My main
concern is that you don't fatigue neurally in a maximal-strength phase by placing them first.
Stage Four Considerations
Now for some new points. In stage four, I've applied a periodization technique I often use that's
simple but effective, and no, it's not the only one I use. (This last point was for the black and white
thinkers!) I've reduced the number of exercises and raised the number of sets per exercise. The
advantage of this, irrespective of muscle group, is that you provide specialization through
increased rehearsal and fatigue on lesser muscle groups. The downside is you may lose or detrain
in those muscle groups not as highly targeted as before.
Now, any downside can be handled in the short term by addressing it in subsequent programs. So
any downside experienced in stage four by reducing the number of exercises can be addressed in
stage one of the next phase by raising the number of exercises. So no big deal, except in some
cases handling the psycho-babble in your head of "but am I really doing enough different
exercises?" My recommendation is to give it a go and learn by doing. You don't have anything to
lose.
Overall, the volume may be lower than the earliest stage and that's in respect of the general
expectation that you'll be more focused on the remainder of your workout in stage four. If this isn't
the case, you can raise the volume (number of sets) and place the abs first in the workout, or just
raise the number of sets and keep them at the end. Bottom line, don't raise volume just for the
sake of it. Have a good reason for this action.
Stage 4
Weeks 10-12
Warm up: If you're going to do the abdominal training as part of the workout, conduct the
recommend warm up/stretch first. If it's an upper body day, I don't generally push for a cardio
workout but it's an option. If it's a lower body day, I lean toward 10 to 20 minutes of light cardio. If
the abs are going to be done at the start of the workout, do them after the warm up/stretch.
Knee up on ball
Warm -up: nil

Sets: 1-2 x 10-20
Speed: 201
Rest: 2 minutes
Partner Leg Throws
Warm -up: 15 easy ones

Sets: 1 x 5-15 with external load if needed
Speed: X1X (See below)
Rest: 2 minutes
Full V-Sits
Warm -up: nil

Sets: 1-2 x 5-15 with external load if needed
Speed: 10X
Rest: 2 minutes
Here's a description of the exercises involved in A day, stage four:
Knee up on ball
This is a progression from the "knee up on vertical" movement you learned in the last phase. You
could move on to this new exercise no matter which level you got to in the last program, unless of
course you find this movement just too difficult (or if you don't have access to a Swiss ball). In
either case, work on progression from where you were in the last stage of this program.
Place the ball in front of a prone bench. Ideally the ball height will be similar to the bench height. If
not, look for a different size ball or different height bench! Now place both knees on the ball and
both hands on the bench. You will be roughly in what I'd describe as "doggy position."
Keeping your hands (palms) parallel on the bench, arms straight, extend the knees backward until
the body is almost straight from the shoulder to the knees. The body won't be parallel to the
ground, but can and should in the ideal end position, form a straight line between the knee and the
shoulders.
Two things here. Firstly, you may find the need to adjust the knees on the ball in the start position
so that in the end position you're not rolling off the ball. If you find yourself rolling off the ball (in
the sagital plane or the long axis of the body, not sideways off), don't panic, just experiment with
your knee position in the start until you get it right! (If you're falling off sideways, you really do
have some serious balance issues! And no, mastering these won't mean you can transfer this
balance to any sport of daily activity of your choice, despite what they say in the promotional
brochure or latest book on the Swiss ball!).
The other point I want to discuss is the end point. Is everyone going to be able to straighten out
the knees to this point and be able to recover? No. Give it a go. Worse case, you fall on the floor.
Ideally the floor is not too far away! But if you can't recover from the position and continue to do at
least a minimum of five reps, don't extend out as far. In subsequent workouts, look to improve the
range you use or the reps you do or both.
If you're very advanced you can look to take the arms off the vertical in the end position, angling
back to the body. This will require some upper body strength also (as will the base movement),
and again, despite what the trends say, Swiss ball exercises are rarely, if ever, isolated
movements! Don't feel the need to go fast with this movement. Take it slow, get the range and
build on the reps!
Do I have any fine tips like how to hold your hips? No. As I discussed in the stage three article, my
training philosophy is to drill the movement in the early days in a manner that you do, without
thinking, the technique you want, at least generally speaking. This low level coaching/personal
training technique of giving you 100 tips to think about when doing a high level movement, most of
which are impossible or irrelevant, is not the approach I recommend!
Are there any back issues with this movement? Remember what I say — the only one who will be
able to make that judgment is you. If it hurts or you suspect it may cause harm, don't do it! Also
note that I recommend you go to a straight body position (straight line from shoulders to knees),
not a saggy back position! This could increase lower back stress and there's no need to go there!
Notes:
Speed of movement — Controlled movement at 201.
Selecting appropriate level — Start conservatively in your range and progress over the subsequent
workouts and weeks in range and reps.
Partner Leg Throws
This exercise requires a partner, and for heterosexual males with female training partners, gives
you the opportunity look up her shorts. (TC made me say this! I think it's disgusting personally!
Bad TC!)
Lie on the ground and get someone to stand over your head, his or her feet on either side of your
ears. Grab hold of his ankles with each hand. This is a dynamic, high stress movement so if you
have lower back issues, look for an alternative straight away!
Have your partner grab your ankles as a result of you lifting your legs up to him. Keep your legs
together throughout this exercise. Now have your partner throw your legs to the ground. In the
first set (the warm up set), have him throw or push them down gently and only in a straight line.
In the work set, get him to progressively increase the amount of force he pushes with and vary the
angle at which he throws your legs down.
Your goal is to resist the movement before the legs touch the ground and get your legs back up to
the partner as fast as you can. This is a great movement when you get into the higher levels of
force and greater angle variations (where can have your legs thrown almost 90 degrees to the long
axis of your trunk).
A tip to remember: Have your partner grab your legs and pause after each rep. If he doesn't, you
tend to anticipate the movement and use elastic energy. It's much harder work if he pauses in the
holding of your legs before throwing them. Also, have your partner use basically a chest pass
technique. Let him know that provided you're up to it, by the end the of the work sets he can be
using his full force in the throw!
Another tip for the person throwing: Have him vary the angle, be balanced in how many he does to
each side, and try to avoid you being able to anticipate where the next leg throw is going!
Notes:
Speed of movement — This is a dynamic movement. Go both down and up as fast as you can, but
no touching the feet on the ground! Your goal should be to minimize the amount of range that
results from the partner's push.
Selecting appropriate level — Have the partner start conservatively in his throws, both in force as
well as angle variation.
Full V-sits
You had better have done the ground work in the lead up to this variation! Lie on your back on the
ground with your arms out over your head, parallel and resting on the ground, and your legs out
straight also. Just like a diver reaching up to the sky, only you're on your back on the ground.
While pivoting from the waist, raise (flex) your legs and arms simultaneously, keeping both legs
and arms straight, and have them meet (ideally) at the top where the legs and arms are equal
distance or angle from the ground. It's a lazy option to meet one side or the other of the vertical
line. For example, if your trunk flexion was weak but your hip flexion strong, you might be tempted
to meet the legs and arms closer to the head side of vertical. If your trunk flexion was strong and
your hip flexion weak, you may be tempted to meet the legs and arms on the feet side of the
vertical. Do the hard yards — have them meet in the vertical position!
Don't be surprised if this takes a bit of practice and coordination, and don't expect to do too many
reps, at least not initially! I find this movement less stressful on the lower back than the modified
V-sit from the previous stage, but that will depend on how you execute the movement. If you're
doing it in the way I describe, the pelvis will round with the body (hips should posteriorly rotate).
But if you lift the legs ahead of lifting the arms, for example, you could strain your lower back with
the anterior rotation of the pelvis.
Do I give any specific cues? No more than the information above. I keep it simple — the arms and
legs leave the ground simultaneously and meet in the vertical position. Simple!
Do you need external load? Not many will! But if you did you'd be looking for ankle weights and
holding a weight in the arms. Don't get delusional — get it right before even contemplating this!
Notes:
Speed of movement — Explosive movement. Lift as fast as your strength and coordination allow,
and lower under some control, but no need for going super slow.
Selecting appropriate level — There's pretty much only one level in this variation. If you find it too
much physically, then return to lower level variations. If coordination is a problem, just keep
practicing!
B — Days 2 and 4 (Tue/Fri)
Warm up: Same as "A" day.
Partner resisted sit-up
Warm -up: 10 at light resistance

Sets: 1 x 10-20
Speed: 303
Rest: 2 minutes
Full range curl ups
Warm -up: 15 at bodyweight

Sets: 1 x 10-15
Speed: 301
Rest: 2 minutes
Medicine ball sit-ups
Warm -up: 1 x 15-25 with light ball

Sets: 1 x 15-20 with heavier ball
Speed: 10X
Rest: 2 minutes
Note: You only need to do a warm up set if you plan to use external resistance in the work sets.
Here's a description of the exercises involved in B day, stage four:
Partner resisted sit-up
You're going to need a partner again. Make sure he's smart and listens to you. A sadistic partner
here could make things very tough! This is the same body position I've had you use throughout in
the curl up — lying on your back on the ground, knees bent to about 90 degrees and feet flat on
the floor. Your feet are not to be anchored under anything. Then you sit up or curl up the trunk,
ideally to a full sitting position.
The only difference now is that you're going to have your partner apply light resistance to your
chest during the sit-up, and again against your back during the lowering. I stress here light
resistance. You won't need much resistance to give you the outcome I'm chasing. For example, you
don't want your sit-up speed to be much slower than it would be with a weight on your chest. You'll
find that with excessive partner force you'll either be too slow in the lift or you may not be able to
sit-up at all. And you may also require your partner to reduce the force during the set as you
fatigue. So you need a smart partner who understands what you're trying to achieve.
Now in the lower part of the exercise, you may think you can handle more force applied by the
partner, and this may be the case, but believe me, it's a lot less force than you may think! Your
lowering should be smooth and constant, not collapsing at any stage. So also have the partner
receptive to your force curve, i.e. the fact that your strength changes as you go through the joint
angles. As you hit a weaker joint angle, you want him to back off on the force. You want to
maintain a constant lowering speed, taking about two to three seconds to complete the lowering.
So don't turn the lift into an arm wrestle!
Notes:
Speed of movement — Attempt to accelerate up, realizing that the force applied by the partner will
cause the movement to appear slow. No pause needed. Control the lowering aiming for a constant
speed, no collapsing.
Arm positions — Pretty irrelevant, but it's probably best to keep the arms parallel to the ground
rather than across the body if you want the chest unobstructed so your partner can apply force.
Selecting appropriate level — The only way to really know what level of force from the partner is
appropriate is to have him experiment during the first few reps. If in doubt, get him to push less.
Full range curls ups
An option with this exercise is to use a Swiss ball. (I can hear the Swiss ball brigade celebrating in
the misguided belief that I've finally "come across"!)
Lie on your back with the upper back across a Swiss ball or a prone bench. If you're using a prone
bench, your body will be perpendicular (at right angles) to the bench. The advantage of the ball is
more comfort and support, but both bench and ball are options.
You're probably going to need to have your feet anchored, but this isn't a necessity. If you want to
reduce the hip flexor involvement or if you don't have a partner or way of hooking or anchoring the
feet, no problem — as long as you don't fall off the device you're using and provided you're not
compromising your range because of this.
Now, with your arms across your chest (or higher on the head if you want more resistance), allow
your upper body to extend as far as it can. In most cases — unless you have physical weakness or
other limitation — it will be until your head is nearly on the ground, then sit back up from there.
If you do need to add resistance (and I don't think this will apply to many), you can hold a weight
on your chest, but don't assume this until you do the required reps at bodyweight!
Notes:
Speed of movement — Perform this movement with control during the lowering and then control
again on the way up. No pause needed.
Arm positions — Start with arms crossed over the chest. The placement of the hands will alter the
level of difficulty. The further the hands are above the head, the harder the movement.
Selecting appropriate level — Don't rush into external loading. See if you get the reps with
bodyweight first, with your arms crossed on your chest. If you then feel you need more load, touch
your head with your hands, and then move them above the head, before moving to external load.
With external load, placing it on the chest is the most comfortable option but holding it at head
level or above will increase the resistance.
Medicine ball sit-ups
This is a great exercise if you enjoy catching and passing. If not, look for an alternative! You're
going to need a medicine ball (preferably a range of medicine balls in varying weights) and a
partner.
One of you needs to lie on the ground with your knees bent and then sit up. The other stands in
front of the lying person with the medicine ball. How far in front? How far do you want to throw
and catch? Basically, the further away, potentially the harder. Start off by standing about a meter
away from the feet of the lying person.
The standing person throws the ball at the lying person, who's seated with their arms out in
anticipation. (Hard throwing is never really needed, it's more of a dropping motion.) The lying
person catches the ball, takes it over his head as he lowers back down, and has the ball touch the
ground above his head at the same time he's lying flat down on the ground. He immediately sits up
and bring the ball up with them, throwing the ball as he reaches the top of the sit-up. There's also
a variation where you can throw the ball as you sit up but that's more difficult.
Now as the person on the ground warms up to the movement, the thrower can do a few things to
make it harder, more challenging and basically more fun. These include:
• Use a heavier ball (usually use a lighter one in the warm up sets, a heavier one in the
work sets). How heavy? Depends on how fast or slow you believe the movement should
be conducted. If you want to specifically rehearse explosiveness, don't go so heavy
that the speed of the sit-up is compromised too much!
• Throw the ball harder. You don't need a heavier ball in this case, but you need a
reason to do this. For example, you may want to increase the forces in the eccentric
phase more than the concentric phases. Or maybe you just don't like the person…
• Throw the ball in varying directions, but all in places that can be caught. Instead of
straight at the chest/arms, try throwing off to the side or a bit higher above their head.
Remember for every throw off-center to the right, do one to the left. Again, apart from
the fun, you need a reason. One could be that you're working a greater variety of trunk
muscles in doing this and this is a very valid reason! Another may be that the person
on the ground will benefit from being challenged in the reaction and catching skills. I
find this to be great with basketball players.
Now, there's an option where you both get down on the ground and work together, or at least
taking reps in turn. This is more time efficient and a great option. It may not have the complete
control compared to the standing above position, but it doesn't lose too much otherwise.
Notes:
Speed of movement — Go down and up as fast as you can.
Selecting appropriate level — Start with a lighter ball and an easier throw. As the person gets
warmer and as their abilities indicate so, increase the weight of the ball, how hard you throw,
and/or the direction you throw it.
Conclusion
So there you have it! Enough information to complete a four stage abdominal program and more!
In the wrap I want to say that I haven't attempted to be too specific to any one area, rather giving
you a general program. Considering my belief that strength is a general activity (even for athletes)
rather than a specific one, this should work for most people most of the time. However, there are
going to be times when in a given situation you want more of a certain thing — like control, speed
of movement, or loading — in which case you're going to want a more individualized program than
this.
Beyond that, there may be many variables that over time you learn you respond better to.
Throughout these articles I've attempted also to educate you on the topic of abdominal training so
that you could apply this knowledge in the future to a more individualized program, or guide your
coach or trainer to this end result.
In conclusion, I trust that your diligent involvement produces a combination of both short term
(physical) and long term (knowledge) changes that have a positive impact on your life! This
program has been one of the final missing links in the programs provided through the medium that
T-mag provides. Their support of these 12-week-program series has been appreciated by myself,
and I trust you've also appreciated this.
Finally, thanks for your participation and support and I trust your commitment has been rewarded
with the results!
at GetBuffed.net .

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What are the goals of this abdominal training program?

What are the goals of this abdominal training program?

How is the program structured over multiple stages?

How is the program structured over multiple stages?

Testosterone Magazine | Issue 204 | Awesome Abs - Stage 1 Page 1 of 14

Awesome Abs — Stage 1

In my overview of abdominal training published previously in T-mag, I covered a lot of ground. I

How many weeks should I stay on this program?

When should I do these ab exercises?

Can I change the order of the exercises?

Can I change the volume?

Can I change the reps?

Can I change the training method?

Can I use something besides a four-day split?

Enough talk. Let's do it!

A — Days 1 and 3 (Mon/Thurs)

Thin tummy variations

Speed: 5 second holds

Rest: 0-30 seconds

Speed: 5 second holds

Rest: 0-30 seconds

Side raises on ground

Sets: 1-2 x 10-20

Rest: 0-30 seconds

Side lying trunk and leg raises

Sets: 1-2 x 5-10

Speed: 313 or 3-5 second holds

Rest: 0-30 seconds

Seated thin tummy/squeeze cheeks

Speed: 5 second holds

Rest: 0-30 seconds

Here's a description of the exercises involved in A day, stage one:

Thin Tummy Variations

Level 5: As above, but extending both legs out together.

Speed of movement — Isometric holds for 5.

Side Raises on Ground

Seated Thin Tummy/Squeeze Cheeks

Speed of movement — Use a 5 second hold at the top.

B — Days 2 and 4 (Tue/Friday)

Slow up/Slow down (or cheat up/slow down)

Speed: 515 or 5-15 second negatives if using alternative

Rest: 0-30 seconds

Reverse curl downs

Speed: 101, 202, 303 etc.

Rest: 0-30 seconds

Russian twist with leg cycle in V-sit

Sets: 1-2 x 15-30

Speed: 202 (full rotations — 303)

Rest: 0-30 seconds

Lateral leg lowers

Sets: 1-2 x 10-20

Rest: 0-30 seconds

Push-up position on knees

Speed: 5 second holds

Rest: 0-30 seconds

Slow Up/Slow Down

Level 1: Cheat up/slow down

Level 3: Reverse curl downs (See below)

Level 4: Slow up/slow down