Abdominal Exercises Progression

Because of tradition, abdominal exercises are often executed in long sets of 100 to 300 repetitions. Friends even turn it into a contest:
- “I did 4 sets of 200!”
- “Really? I did 6 of 300.”

I don’t know the exact reason long sets of abdominal exercises became popular, but I know for sure they’re not optimal if you want six pack abs. It’s basic physiology: muscles grow better on heavy, medium-repetition (about 8-12) sets. Would you train your chest using 4 sets of 200 repetitions? I thought so. Abdominal muscles are no different, and they need to grow if you want them to show.

But let’s say you can do 12 crunches. Do you stop there (since sets of 8-12 work best)? Of course not. You need to make the crunches harder by increasing the weight you lift every repetition. How? By positioning your arms differently. Following are 3 arm positions you can use with all abdominal exercises to make them harder and more effective at building six pack abs.

Easiest

Crunch_Up
Arms along your sides. Can’t get any easier.

Intermediate

Across_Chest
Arms crossed across your chest.
Intermediate difficulty.

Hardest

Above_Head
Arms overhead. Can’t get any harder
without adding external weights.

So, keeping with the crunch example, once you hit 12 repetitions with your arms along your sides, start your next set with your arms crossed across your chest (as in picture 2).

Again, once you can do 12 repetitions with your arms crossed across your chest, start your next set with your arms overhead (as in picture 3).

Once your can do 12 repetitions with your arms overhead, buy my program, it’s time to upgrade your abdominal exercises, crunches are too easy =D. Just joking.

At this point, you’ll want to use some form of external weight (dumbbell, plate, dictionary, etc.). You can hold it across your chest (some people feel more comfortable that way) or at arm’s length, overhead. The same principle also applies to all abdominal exercises: when you hit 12 repetitions, increase the difficulty by changing your arm’s position.

Next time you’re about to start a set of 200 crunches, try crossing your arms across your chest. See how many repetitions you can perform this way, and how the burn in your abdominals feel. Then let us know by commenting down here.

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21 Comments »

Comment by SAAD

Can u please suggest to make “Six Pack Abs” in 2 months ! Kindly tell me the hardest exercise to get desired results soon.
Comment by walaa fathy

thank you for your post
but iam having another problem which i have some fats cover the muscles i want to get rid of this fats
how can i ?
Comment by admin

Walaa:

To lose fat you need to eat a little less and exercise more. On the eating side, check my Crash Course on Dieting at http://www.blog.sixpackabsexercises.com/the-crash-course-on-dieting/34/.

On the exercise side, I recommend you start with my post on interval training at:
http://www.blog.sixpackabsexercises.com/interval-training-for-superior-fat-loss/6/

All the best,

-CJ
Pingback by How Many Times per Week Should You Train Your Abs? | The Six Pack Abs Blog - Training and Diet Insights for Six Pack Abs

[...] it’s not 7. This popular answer assumes that more is better. As we’ve seen in Abdominal Exercises Progression, more is not better: This “volume-based approach” (doing more of what you can already [...]
Pingback by My Hardest and Most Effective Abdominal Exercises on Video | The Six Pack Abs Blog - Training and Diet Insights for Six Pack Abs

[...] we’ve seen in Abdominal Exercises Progression, you need to ramp up the difficulty of your exercises to get visible abdominals that look powerful. [...]
Comment by vicky

dear Carl,
i must say that you have provided me with the little known facts regarding ab exercises. this is very true that after a level your abs do not respond to the exercise. now with your valuable suggestions i think i may strike gold ….in the ab mine
Comment by Carl

Hi Vicky,

Glad to hear my advices help. Good luck with your abs training.

CJ
Comment by jimmy

hey man thanks agin these really help…..cause even though i was’t fat these help define my abs and made them really pop more
Comment by Cluis McCarthy

Hey Carl,

I just wanted to say THANKS for all your help !!!

I will keep you posted on my results.

I did have a question?

I usually do at least 12 repetitions of each exercise, my question is how many sets of 12 is the correct amount 3,4,5 ? Also,is doing 200 crunches something we should ad to our other ab routine?

Thanks again for all your helpful hints.

Cluis
Comment by Carl

Hi Cluis,

I’d stop at 3 sets. Also, if you can do 12 reps, use extra weights or move your arms up so the exercise is harder. Shoot for 8 reps, and build up to 12 again with the heavier weight.

200 crunches is (almost) worthless. Do sets of 8-12 heavy reps.

Best,

CJ
Comment by Rigo

thanx for telling me about this exercises,
i think they are going to be useful for me,
i hope i get some abs!
Comment by Robert Johnson

I start my Ab workouts with a 5 min. cardio Tred mill, then I go strait into Heavy ab workout with 20# dumbells, I start with my arms down at my side then with each rep I elavate 6″ until I’m @ 80% elevation, I don’t shoot for a certain # I go until I feel a burn. To get a veriety in my work out I decline, and alternate. On light days I superset, Regular crunches with jump rope. I have seen great results with this workout.
Comment by Kash

Hi Carl,
i m 23 yrs, i just start exercise in Gym couple of days ago coz i m getting little bit fat, Point is now i want 6 Pack Abs so How Can I Get 6 Pack Abs A.S.A.P, doesn’t matter easy way or Hard way I TRY TO DO MY BEST.
Thanx
Comment by tommy

hi carl
what the story with doing exercise’s in the gym is that ok 4 times aweek it my mates gym
so 4 times a week is max thats right yea? the gym is where you will get the best results is that right.
is it ok to do sometimes home exercise’s in stad of gym,look forwould to you reply.
o yea carl could you send me a vegetarian diet thanks.
Tommy………..
Comment by Carl

Hi Tommy,

How many times a week you train depends on your goals. In general, 4x a week is very good, if you know what you’re doing. If you’re not sure, read this: http://www.buildingmuscleformula.com/.

Training at home is OK, as long as you have the proper equipment (or as long as bodyweight exercises are hard enough).

Good luck!

-CJ
Comment by Carl

Hi Kash,

To be honest with you, the fastest way to get six pack abs is to go trough my abs training manual and follow the workouts you can get at http://www.secretabsexercises.com/special-offer. At $17 (currently testing prices), it’s a steal (price goes up when 21 more copies are sold).

Good luck!

-CJ
Comment by jemma

hi jemma here ive done pushups situps and other excersises but there doin no good ive tryed for like a week and i still havent got any good results
Pingback by Top 3 Rookie Mistakes That Keep You From Getting Six Pack Abs | Six Pack Abs Blog | Tips on Abs Exercises, Nutrition, and Cardio

[...] you do more than 20 sit-ups in a row? If you can, it’s time you either upgrade your sit-ups, or pick harder exercises. Bodybuilders and exercise scientists have known for a long time that the [...]
Comment by Carl

Hi Jemma,

You work out already: that’s great.

It’ll take at least 2-3 weeks for you to see results, however. Think about it: how long have been inactive for? Months… Years? You can’t reverse that trend in just a week.

So keep working out regularly. You’ll begin to see results after 3 weeks.

Best,

-CJ
Comment by Zaher

Hey thanks man its cool but does it streangh you pelly abs???
Comment by bartez

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