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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 &
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
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Website Reviews
The Facts About Fitness

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

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?

21st Century Six-Pack Ab Training!
By Alwyn Cosgrove

Throughout my years as a trainer I have seen the methods of getting clients sleek, ripped abs change.

The once popular low fat – high carbohydrate diet has been replaced with a more effective lower carb – moderate fat diet.

The once popular bodybuilding inspired body part split routines have been replaced with full body, metabolism based training programs.

The once popular fat burning zone, ‘grind it out’ steady state cardio marathons have been replaced with high intensity interval burst training that spits in the face of the fat burning zone and instead focusing on creating a metabolic afterburn effect resulting in an increase in calories burned over the entire day and not just during exercise.

What about ab training?

Why hasn’t ab training changed?

Well, it has.

The days of endless crunches a la Rocky Balboa are gone.

The days of 6 Minute Ab abdominal isolation circuits are gone.


Because the future of abdominal training is not about flexion (e.g. crunches). The future of ab training is stabilization training.

For years we have been missing the boat with abdominal training. We have been focusing on training and developing a 6 pack through moving the abs by flexing our spines. The problem is that kind of training is NOT stressing your abdominals efficiently and NOT having them do what they are supposed to do.

The future of 6 pack abs training is developing a six pack by making the abs do what they are meant to do – stabilize.

The failure of 6 pack ab training may be partly due to our obsession on ‘seeing the muscle work’. We’ve all done crunches where we lay down and put out hands on our abs so we can feel the crunch. Textbooks are also to blame for their continued recitation of “the function of the abdominal muscles is to flex the spine”.

But if we look as our daily lives, our abs work the most when we are walking, running, lifting, and even standing by stabilizing our core. Think about it…if the true function of our abs was flexion then wouldn’t they look like two biceps and not a 6 pack?

Once you starting start using the 21st Century 6 Pack Training you will strengthen and develop your six pack faster and more efficiently than with the outdate ‘crunch’ method as you will be working your abs how they were designed to be worked and not how a magazine thought would make the best pictures.

Here is an example of the 21st Century 6 Pack Ab Circuit

1) Inch Worms - 1 -2 x 5-10 reps



2) Mountain Climbers on Swiss Ball - 1-2 x 45s (slow pace)


Midpoint (Left Leg)

Finish (Right Leg)

3) Forward Swill Ball Roll - 1-2 x 45s (slow pace)



4) Side Plank with Cable Row - 8-12 each side



About the author:

Alwyn Cosgrove, M.S., C.S.C.S. is a nationally renown fat loss expert whose work has appeared in magazines such as Men’s Health, Men’s Fitness, Muscle & Fitness, Maximum Fitness, Men’s Journal, Self, Oxygen, and Muscle & Fitness HERS.

His Warp Speed Fat Loss system is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat and exactly what to do for exercise to lose weight in record time.

Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit:

Fat Loss Transformation Program

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