A Killer Ab Workout For Building A Killer Beach Bod!

This killer ab workout was designed for quick results. It is hard and fast, with no messing around. The combination of 7 abdominal and oblique exercises is guaranteed to hit your midsection from every angle. It is Shaye's best abdominal workout.

If you give this workout a good shot, you'll see motivating results within a couple of weeks. And if you stick with it long term, you'll have a sexy set of abs to show off at the beach... Then you can show us photos of your 6 pack abs :)


Killer Ab Workout Instructions

# sets: Beginners do 2. As you get stronger move to 3 and then 4 sets.

Technique: You have 2 options.

  1. Do the killer ab workout as a circuit.
  2. Complete all sets of one exercise before moving onto the next one.


  • If you find a particular exercise too easy, increase the reps in each set. Push yourself until you feel that burn happening.
  • If you find one of the exercises too challenging, cut down the reps. It is important that you don't sacrifice technique for numbers. As you get stronger you'll be able to do more. Just keep working at it!



The Killer Ab Workout Exercises

  1. Touch 'em Crunches!
  2. Lower Body Lifts
  3. Twist Crunches
  4. Rock 'n Roll's
  5. Alternate Tick Tock's
  6. Tuck Ups
  7. Oblique Raises


Touch 'em Crunches!

This exercise has a very subtle movement, but don't let that fool you. It works deep into your abdominal region. This exercise is good for learning how to tense and isolate your abdominals (An important skill for all ab exercises)

  1. Lie on the floor with your knees bent, as in the picture below.
  2. Tuck your hips so that your lower back is flat on the floor.
  3. Feel your abdominals with your fingers, throughout the exercise.
  4. In a smooth movement, lift your head and upper back towards your knees, crunching your abdominals.
  5. Slowly return to the start position.
  6. Repeat.
  • Do 15-20 repetitions in each set



Lower Body Lifts

This exercise works better the slower you do it. Try for 2 seconds up and 2 seconds down.

  1. Lie on the floor with your arms by your side.
  2. Imagine that there is a rope tied around your feet which is pulling them towards the sky.
  3. Lift up to position 2 using your abs to pull your legs up.
  4. Feel your core muscles tighten.
  5. Lower yourself slowly back down to the start position.
  6. Repeat.
  • Do 10-15 repetitions in each set



Twist Crunches

This exercise works both your obliques and your abdominals. It is fantastic for building a tight and toned midsection.

  1. Get into the sit up position with your legs raised in the air.
  2. Sit up and reach your left elbow towards your right knee.
  3. Crunch your core muscles tight.
  4. Lower back down to the start position.
  5. Do the same on the other side.
  6. Repeat.
  • Do 10-20 repetitions of the sequence in each set



ab exercises - killer ab workoutab exercises - killer ab workout

ab exercises - killer ab workout




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Rock 'n Roll

The killer ab workout would not be complete without this one. It is a little tricky to master the correct technique, but follow our directions, and you should be just fine :-)

  1. Lie on the floor with your arms by your side.
  2. Bend your knees towards your tummy and keep your feet close to your bottom.
  3. Crunch your abdominal muscles really tight and your knees will move towards your chest. Please note, that majority of this movement must come from the crunching of your abs.
  4. Keep your knees bent and hold for 1-2 seconds, keeping your muscles crunched and tense.
  5. Slowly relax your abs and release your legs back to the start position.
  6. Repeat.
  • Do 20 repetitions in each set



Alternate Tick Tock's

This is a great exercise! It's simple but very effective. Great for those who are a little un-coordinated (like Shaye at times!)

  1. Lie on your back, with your hands resting under your head, or by your side.
  2. Get into the start position with both legs raised in the air. Keep your lower back touching the ground at all times.
  3. Lower one leg while straightening it. Imagine you're drawing an arc with your foot. Lower it until it's about 15cm above the floor (as in picture 2)
  4. Hold it there for 1-2 seconds.
  5. Reverse the movement and raise it back up to the start position.
  6. Repeat this process with the other leg.
  7. Repeat.
  • Do 10-20 repetitions in each set (1 repetion = both legs lowered)




Tuck Ups

Shaye learnt this exercise in her springboard diving days. It can be hard to balance at first, but you'll get the hang of it quickly.

  1. Get into the dish position shown in picture 1.
  2. In a quick snappy movement, bend your knees and tuck up.
  3. Raise your back off the floor. Some people find this tricky at first.
  4. At the top of the movement (pic 2) you should be balancing on your pelvis.
  5. In a quick but controlled movement, lower back down to the start position.
  6. Try not to let your feet or upper back touch the ground.
  7. Repeat.
  • Do 10-15 repetitions in each set (increase to 20-30+ as you develop)



Oblique Crunch

This exercise is great for toning and strengthening your obliques. It targets them directly, giving you fast results.

  1. Get into the position shown in picture 1.
  2. Using your oblique muscles, raise your upper body.
  3. At the top, clench your obliques hard.
  4. Release and lower back to the start.
  5. Repeat.
  • Do 12-15+ repetitions in each set.


Go hard with this free ab workout for 1 month before you move onto another one. You'll get quick results which will inspire you to keep building an even sexier body.


Want to develop a sexy tummy?

Shaye is doing a 12 week abs challenge and she's making great progress. You can see her progress pics and join in the challenge too! Click here to visit her sexy abs challenge.




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