100 reps to rock hard abs

Today I did one of my favorite Abdominal workouts. I love it cause it leaves my abs in a knot :) I call the 100 abs and I do it at least once a week on my non intense day. 100 because I do 5 sets of 20 reps each with no rest at all. Each rep I do it as slow as I can as the idea is not to have a cardio session but rather make the entire group of abdominal muscles to work real hard .
we target the rectus abdominis (the top half) the transverse abdominis (bottom half) and obliques (the sides).

It is really important to grind it out all the way and not give up.. If you really really must break.. then max 3 seconds. Count to 3 and off you go again. You can do it. I've mentioned how you can make some of these easier if you are a beginner.

1. V ups. (image from freeworkoutsguide)  Do it much slower than this animation :)

2. dumbbell russian twist  (you can also do it with a kettlebell or weight plate). Keep your feet off the ground. If you can't then thats ok rest them on the ground but try to do as many as you can with feet in the air, keep knees slightly bent.

3.full sit up, again unlike in the animation below keep your feet in the air. It engages your core and its very important that you do so unless you absolutely cannot, but you must work your way to doing so.

4. dumbbell side throws.. (I'm not sure what to call these really :) like the russian twist above, keep your feet off the ground (if you can) and twist side to side but unlike above where you place the ball on the ground pretend to throw the dumbbell (kettle bell/medicine ball whatever) in the air and reach for the sky so you get a nice long stretch on the obliques.


5. floor wipers.. do these slow.. Don't just swing away, control the movement all the way up and down. Make sure when you put your feet down, the are straight and resting, don't bounce off the floor. Control the movements.