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About Amazing Abdominals
Amazing Abs Blog

Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

Recent Ab Training Articles
3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
Develop Your Abs Through Heavy Strength Training
Cover Model Abs In One Workout Per Week
The Ultimate Secrets to a Flat Stomach and Six Pack Abs
Can You Really Lose More By Exercising Less?
Three Unusual Secrets For Awesome Abs
Super Sexy Swimsuit Six-Pack In 12 Weeks
The Best Exercises For Your Lower Abs Revealed
Bulletproof Your Abs And Injury Proof Your Back
The Truth And Secrets Of Getting Ripped Abs
Abdominal Fat Dangers
Abs Without Effort
Article Archives

Sports Training &
Conditioning
Punch Proof Abdominals: How To Get Abs Like A Pro Boxer
The 7 Sins Of Baseball Specific Core Training
The 2 Major Keys To Golf Conditioning Success
Core Training For Martial Arts: Abs Like Bruce Lee!

E-book Reviews
Firm & Flatten Your Abs
Brink's Bodybuilding Revealed
Gourmet Nutrition
Burn the Fat Feed the Muscle

Book Reviews
The Abs Diet

Website Reviews
The Facts About Fitness

Product Reviews
6 Second Abs
6 Popular Ab Machines Put To The Test

Interviews
Turbulence Training Interview
Abdominal Training Secrets

Healthy Recipes
Seared Turkey and Squash with Saffron & Apple
Quinoa Ostrich Chili
Salmon Citrus
Spinach Souffle
Stir Fry Veggie
Easy Tuna Recipes For Bodybuilders & Dieters

Ask the Ab Guru
Prone Swiss Ball Rolls For Developing Strong Core Muscles
Expansion Sit-Backs For Amazing Abs
Powerful Exercises For A Strong Core
Should You Train Abs To Failure?
The Core In Four Abdominal Workout
Correcting Bad Posture With Ab Training
The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

Ask the Fat Loss Guru
Concurrent Muscle Gain & Fat Loss: Is It Possible?
The Amazing Abdominals Mistake
Foods That Burn Body Fat
How to lose loose skin after weight loss
Does eating at night make you fat?





Cover Model Abs In One Workout Per Week
By Craig Ballantyne, MS, CSCS
www.TurbulenceTraining.com

If you want cover model abs but don't have time to do thousands of crunches (not that it would do you any good), then I've got a killer workout for you. It's 6 exercises, and takes 15 minutes only once per week!

That's right, you really only need to hit your abdominals hard and direct once per week in such a targeted training session. The rest of your workout time should focus on total body strength training and a combination of interval and high-intensity cardio to burn the stubborn fat from your
body.

I specialize in designing fast fat loss workouts for men and women.
Whether the workouts are going in Men's Health or Women's Health magazine, or one of my trademarked Turbulence Training routines,

I show men and women how to get more results in less workout time - and with as little equipment as possible.

This program should be done once per week, at the end of one of your
workouts (I prefer a 3-day per week routine with each workout being a
total body session). Do this after your second or third workout of the week.
And try not to rent any funny movies over the following 2 days, because
your abs will be too sore for laughing!

I always use supersets and short rests to cut the workout time while
still allowing for extra muscle recovery. Do each superset 3 times. Move
immediately from exercise A to exercise B, but rest 30 seconds before
repeating the superset. Use this program for 4 weeks and then change
the exercises.

Superset #1
1A) Hanging Knee Raise or Hanging Leg Pike (8 reps)
1B) Stability Ball Jackknife Rotations (8 per side)

Superset #2
2A) Stability Ball Rollout (10 reps)
2B) Stability Ball Mountain Climber (8 reps per side)

Superset #3
3A) Plank with Arms on Stability Ball (30 seconds)
3B) Slow Stability Ball Crunch with Medicine Ball (15 reps)
 

Exercise Descriptions

1A) Hanging Knee Raise
Hang from a chin-up bar. Brace your abs. Slowly bring your knees to your chest by contracting your abdominals and rolling your hips backwards. Slowly return to the start position. This is a very difficult exercise. Adhere strictly to the recommended tempo.

Hanging Leg Pike
Hang from a chin-up bar. Brace your abs. Slowly bring your ankles to the bar and then slowly return to the start position. This is a very difficult exercise. Adhere strictly to the recommended tempo.

Start:


Finish:

 


1B) Stability Ball Jackknife
Brace your abs. Put your elbows on the bench and rest your shins on the ball.
With your arms straight and your back flat, your body should form a straight
line from your shoulders to your ankles. Keeping your back straight, bring your knees up to one side of your body by contracting your abs and pulling the ball forward. Pause and then return the ball to the starting position by rolling it
backward. Alternate sides with each rep.

Start:

Finish:

 


2A) Stability Ball Rollout
Kneel on a mat and place your clasped hands on the top of a medium sized ball. Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body. Keep your body in a straight line and go as far as you can with perfect form. Contract your abs and reverse the motion to return to the upright position.


Start:

Finish:

 


2B) Stability Ball Mountain Climber
Place your hands on the ball. Keep your abs braced. Bring your knee up as close to your chest as possible. Slowly return the leg to the start position.
Alternate sides for all repetitions.


Start:

Finish:

 


3A) Plank on Ball
Place your clasped hands on the top of a medium sized ball. Keep your body in a straight line from shoulders to toes and keep your abs braced. Hold for the recommended amount of time.


3B) Slow Stability Ball Crunch with Med Ball
Lie on the stability ball with your feet spread slightly greater than shoulder width apart on the floor (a wider stance equals greater stability and an easier exercise). Curl your shoulder blades off the ball as if performing a regular
abdominal crunch off the floor. Slowly return to the start position - taking a full 3 seconds to do so.

Start:

Finish:



About Craig Ballantyne

Craig Ballantyne, CSCS, M.Sc., is one of the top Strength & Conditioning coaches in North America. He trains athletes and executives in Toronto and is a member of the Training Advisory Boards for Men's Fitness and Maximum Fitness magazines. Craig's fat loss and workout tips are featured every month in Men's Fitness and Maximum Fitness, and in numerous on-line newsletters. Craig’s trademarked Turbulence Training workouts and comprehensive workout manuals are featured on his website www.TurbulenceTraining.com.

About Craig's Trademarked "Turbulence Training System"

Men’s Fitness magazine and elite personal trainers are calling Turbuelence Training the most effective fat loss training system in the world. Craig Ballantyne’s workout programs are ideal for busy executives, students or parents with young children. In just 50 minutes or less, three days per week, you can get leaner, stronger, fitter and more muscular with a total strength and cardio workout, and you can even do it in the privacy of your own home. No fancy or expensive machines are needed since you can do so many of the exercise with your own body weight. To learn more, click the link below:

www.TurbulenceTraining.com

Fat Loss Transformation Program




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