Middle Management™ Best Ab Workout #1

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This one of the best ab workouts available from Middle Management™. It uses a total of twelve sets to hit all four of the major muscle groups in the abdominal region, the internal and external obliques, the transverse abdominis, and the rectus abdominis.



The workout uses and exercise ball to increase the range of motion on many of these exercises. However, if you do not have an exercise ball, the exercises may be performed on the floor or an exercise bench.

You should use this workout split routine. In either case, you should rest at least 48 hours (2 days) between ab workouts. In a 5 day split, you may rest as much as 6 or 7 days between bicep workouts.



You should rest 60 to 75 seconds between sets and exercises, and perform each exercise with a 2-1-1 tempo (that is, 2 seconds down, 1 second pause, 1 second up). Use the 1 count in the middle to squeeze your abs hard for a more intense workout.

Best Ab Workout - Advanced Level
Exercise Sets Reps
Vacuum* 2 5, 5
Weighted Cable Crunch 2 12, 12
Hanging Leg/Knee Raise 2 12, 12
Standard Crunch on Exercise Ball 2 20, 20
Oblique Crunch on Exercise Ball 2 20, 20
Back Extensions on Exercise Ball 2 20, 20
*Note: Hold the vacuum for a 10 count on each repetition.



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