Build Awesome Abs for 2013 (or die trying)

I woke up sometime in December 2012 obsessing over my abs.  A little voice in my head continued to nag: "don't you want super nice abs?", "you know, it's not going to be winter forever - you will need to wear a bathing suit again." and my personal favorite "What? You are too lazy to do some measly sit-ups every-other-day?"

So began my hunt on Pinterest to find an Ab workout that:
a) I would follow
b) Wasn't nothing but crunches
c) Could be adapted on days that I was feeling extra energized, or days I was feeling extra lazy

The full "Slice and Dice" awesome ab workout can be found HERE.  I, as I do with many things in life, have altered this to fit my own wants and needs (and frankly, my own personal "I don't wanna do that" tendencies).

For those of you who hate being forced into another webpage, the Kim version of the workout is below.

1. Ab Exercise 1 — Swiss Ball Jackknives
2 sets, 15 reps

Yes, you look like a fool when doing this exercise.

Yes, it takes lots of practice to get the foot/ball stabilization to work in your favor.

Yes, I highly recommend it.

Side Note: If you are doing this in the gym... face towards the equipment.  Nothing worse than going all "Stink-Bug" in the mat area and realizing that your butt is facing the world, not your pretty little face.

2. Ab Exercise 2 — Bench V Ups
3 sets, 15 reps

Well, good luck finding a bench in the gym where you can do these.  I wont lie, I typically just do "Sitting V-Ups" on the mat where I'm doing everything else.

(Are you asking what the heck are sitting V-Ups? Same concept, just not on a bench.)

If you are lucky enough to find a bench where someone isn't going all AGRO on the weights, these will totally kick your butt.

3. Ab Exercise 3 — Decline Swiss Ball Planks
2 sets, 45 seconds             

Same deal as the swiss ball jack knives, Party People... getting your groove on with a swiss ball can be treacherous.

This one is pretty self explainatory... but I will leave you with this... good luck getting all 45 seconds in.  It'll work all the places you want it too!

4. Ab Exercise 4 — Swiss Ball Leg Lifts
2 sets, 12 reps

At this point I should probably mention that you need a swiss ball.

Oops.

These I enjoy.  They have just the right amount of leg workout in them as well to make you feel like you're hitting more places than just your abs.

Side note: when done with my reps, I like to let the swiss ball roll down my legs and catch it. Yeah - I'm pretty much 6, but I dare you to try it and not keep doing it every time.

5. [Superset] Mason Twists
2 sets, 25 reps

 Love. Love. Love. Love.

No, really.

I could do these over and over and over again and love every second of the pain that ensues.

I highly recommend staring at your toes.  That will keep your legs from flailing around wildly as other gym members stare at you wondering if you are convulsing.

 

6. Ab Exercise 7 — One Arm Alternating Planks
3 sets, 15 seconds per arm

 I always save these for last.

I shouldn't, because I loath them. Enter human nature and blah blah blah....

I am hoping these help improve my arm strength, that's the only reason I do them along with all these other ab destroying exercises.

 

That's it!  Ta-da!

I know, I know... there are some of you who actually clicked on the link I provided early on... and you are screaming at the computer screen, "YOU FORGOT SOME!"

Welcome to my "NOPE" exercises:

I'm not gunna do them, and you can't make me.  I'm sure they would add much value to my workout. I mean, the author of that article didn't just add them for flair.  Please, by all means make them "Yup" exercises in your routine, just don't expect me to jump on board.

Results:  Well, I finally did what I've been threatening to do and took "before" pictures.  I will keep this up for 30ish days and then take "after" pictures.  If I'm not super embarrassed to show off my gut on this blog, you'll get to see them.

If I am.... weeeellll, we are just going to pretend this post never happened.