The Ab Routine:

-Cable crunchs

-Some Ab crunch machine with about 60-65lbs straped on the back

-Leg Lifts- Best if done off the very end of a bench. If you take a few second or half a minute and pause with your legs staight out, you'll def. feel the burn. Give it a try, lol.

- Weighted Knee raises - start off with only like 15lbs and feel that out, see if you can do 10 and then up your weight accordingly. (If you can do 10 up the weight). I usually do 5 sets and a bonus set, as i like to call it. This is the heaviest set, so heavy that I usually can only do 5-6. (I currently do 30lbs, 35lbs, and 40lbs)But please take it to your level.

-I also use the yoga ball. I really focus on form. I keep my fingers on my lower abs and make sure i breath out at the right time. I sit fairly high on the ball and keep my knees fairly close. It seems to zero in and burn more than just kinda laying on the ball and crunching like most people do. Yoga ball crunches arn't hard but if you make them perfect and remeber to breath you'll feel it, and you'll see the difference.

- I also use a DECLINED bench and a weight plate (35lbs). I do 3 sets of 10-15, I go through the motion very slowly and pause at the bottom. I then twist side to side with the weight for 2 sets of 30.

-Ab holds- I didnt know what else to call it. Basically I use a declined bench go half way down with a 45lb weight and hold for 5 seconds 10 times in a row. Then hold for 10 seconds 5 times.

-Hanging Leg Lifts