In order to get something you’ve never had, you have to do something you’ve never done.
How Your Muscles Grow
When you train your abs you create microscopic tears in your muscles and connective tissues. This prompts your body to produce new muscle proteins, which is what leads to increased strength and muscle growth that occurs when you are sleeping. It takes approximately 72 hours to rebuild muscle tissue after an “intense” workout. If you want six-pack abs you’ve got to use a good strategy to get them. One part of your strategy will be the intensity and frequency that you choose for stability, strength & power-training exercises.
Overtraining
Overtraining causes a reduction in the synthesis of muscle proteins along with an increased rate of protein degradation in your muscles. However, if you are choosing to train everyday as I do, abdominal workouts should be alternated between stability, strength and power routines moves. Here’s a quick example: one day focus on stability workout such as; usings a stability swiss ball. The Swiss ball gives some distinct advantages over other pieces of equipment or bodyweight alone. It can extend the range of motion on the crunch, activating more ab muscle. It also creates instability, which forces your abs to contract harder to brace your body and even serve as a source of resistance itself—like a weight—if you lift it. Next day focus on strength ab routines such as wheel roll out or plank; Core strength training differs from many traditional weight training routines by working both the lower back and abdominals. Instead the whole body works as a unit and core strength training endeavours to replicate this. Next day focus on power routines such as knee raise, more planking, cable crunch, dumbbell side bends., etc., the more variety your routine consist of the better results. This stage will transform the newly acquired stability & strength into great power or the ability to use the new strength at high speeds (speed-strength).
Below are a few AB-workout ideas for stability, strength and power training. Please be sure to consult your doctor before beginning any strenuous workout.
DIRECTIONS FOR STABILITY AB WORKOUTS
Perform the paired exercises (marked “A” , “B” and “C”) as supersets. So you’ll do one set of A and then B before resting. Complete all the prescribed sets for the pair before moving on.
HOW IT WORKS
The ball will act as a surface, a weight, and an exercise machine in this workout, recruiting the abs, obliques, and transverse abdominis—a deep core muscle that’s critical to a strong midsection and pain-free back—which most conventional ab workouts leave untouched.
ROLLOUT
Sets: 3 Reps: 10 Rest: 90 sec.
Rest your forearms on the Swiss ball and extend your legs behind you. Brace your abs and roll the ball forward as you extend your arms and hips. When you feel you’re about to lose tension in your abs, roll yourself back.
Sets: 3 Reps: 10 Rest: 90 sec.
Rest your forearms on the Swiss ball and extend your legs behind you. Brace your abs and roll the ball forward as you extend your arms and hips. When you feel you’re about to lose tension in your abs, roll yourself back.
(A)
CRUNCH
Sets: 3 Reps: As many as possible Rest: 90 sec.
Lie back on the ball with feet shoulder-width apart on the floor. Your lower back should be supported by the ball. Place your hands behind your ears and tuck your chin. Curl your body up off the ball until you’re sitting up.
Sets: 3 Reps: As many as possible Rest: 90 sec.
Lie back on the ball with feet shoulder-width apart on the floor. Your lower back should be supported by the ball. Place your hands behind your ears and tuck your chin. Curl your body up off the ball until you’re sitting up.
(B)
SWISS BALL JACKKNIFE
Sets: 3 Reps: As many as possible Rest: 90 sec.
Lie back on the ball with feet shoulder-width apart on the floor. Your lower back should be supported by the ball. Place your hands behind your ears and tuck your chin. Curl your body up off the ball until you’re sitting up.
Lie back on the ball with feet shoulder-width apart on the floor. Your lower back should be supported by the ball. Place your hands behind your ears and tuck your chin. Curl your body up off the ball until you’re sitting up.
(C)DIRECTIONS FOR STRENGTH ABDOMINAL EXERCISES
Perform the paired exercises (marked “A” , “B” and “C”) as supersets. So you’ll do one set of A and then B before resting. Complete all the prescribed sets for the pair before moving on.
AB WHEEL ROLLOUT
Sets: 3 Reps: As many as possible Rest: 90 sec.
Kneel on the floor and hold an ab wheel beneath your shoulders. Brace your abs and roll the wheel forward until you feel you’re about to lose tension in your core and your hips might sag. Roll yourself back to start. Do as many reps as you can with perfect form and end the set when you think you might break form.
Sets: 3 Reps: As many as possible Rest: 90 sec.
Kneel on the floor and hold an ab wheel beneath your shoulders. Brace your abs and roll the wheel forward until you feel you’re about to lose tension in your core and your hips might sag. Roll yourself back to start. Do as many reps as you can with perfect form and end the set when you think you might break form.
(A) 
BICYCLE CRUNCH
Sets: 3 Reps: As many as possible Rest: 90 sec.
Lie on your back with your hands behind your head, and your legs raised and bent at 90 degrees. Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee, building up to 60 seconds. Try and hold the crunch for a two-count on each side to force a slower, concentrated movement.
Sets: 3 Reps: As many as possible Rest: 90 sec.
Lie on your back with your hands behind your head, and your legs raised and bent at 90 degrees. Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee, building up to 60 seconds. Try and hold the crunch for a two-count on each side to force a slower, concentrated movement.
(B)
SPIDERMAN PLANK CRUNCH
Sets: 3 Reps: As many as possible Rest: 90 sec.
Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.
Sets: 3 Reps: As many as possible Rest: 90 sec.
Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.
(C)DIRECTIONS FOR POWER ABDOMINAL EXERCISES
Perform the paired exercises (marked “A” , “B” “C” AND “D”) as supersets. So you’ll do one set of A and then B before resting. Complete all the prescribed sets for the pair before moving on.
HANGING KNEE RAISE
Sets: 3 Reps: As many as possible Rest: 90 sec.
Grab a pullup bar with a shoulder-width overhand grip, making sure your arms are completely straight and your feet are off the ground. This is your starting position.Brace your core and use your abs to raise your knees toward your shoulders. Pause when the tops of your thighs reach your chest. Return to the starting position.
Sets: 3 Reps: As many as possible Rest: 90 sec.
Grab a pullup bar with a shoulder-width overhand grip, making sure your arms are completely straight and your feet are off the ground. This is your starting position.Brace your core and use your abs to raise your knees toward your shoulders. Pause when the tops of your thighs reach your chest. Return to the starting position.
(A)
PLANK MORE
Sets: 3 Reps: Hold for as long as possible Rest: 90 sec.
Start with the simplest variation of the plank. Facing the floor, prop yourself up with your elbows and the tips of your feet. Make sure your elbows are at a 90-degree angle and in line with your shoulders. Keeping your neck, back, hips, and legs straight, hold the position for as long as possible.
Sets: 3 Reps: Hold for as long as possible Rest: 90 sec.
Start with the simplest variation of the plank. Facing the floor, prop yourself up with your elbows and the tips of your feet. Make sure your elbows are at a 90-degree angle and in line with your shoulders. Keeping your neck, back, hips, and legs straight, hold the position for as long as possible.
(B)
DUMBBELL SIDE BEND
Sets: 3 Reps: As many as possible Rest: 90 sec.
Sets: 3 Reps: As many as possible Rest: 90 sec.
Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale
(C)
CABLE CRUNCH
Sets: 3 Reps: As many as possible Rest: 90 sec.
Sets: 3 Reps: As many as possible Rest: 90 sec.
Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position. With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
(D)What Works ….
In lieu of daily training, you need a good strength training routine, a proper nutrition regimen and a good cardiovascular fitness plan. In fact, diet is as important as how often and how hard you exercise because you need to remove the fat that covers your abdominal muscles. As for specific abdominal exercises, bicycle crunches, planks and wheel rollout are the top three top ab exercises, according to the ACE. http://rosiefitnessnutrition.com/2015/10/30/abs-everyday-yes-or-nay/
