Like all muscle groups, abs can be trained with either high or low repetitions. Since more weight is needed to train with low reps, it makes sense to do your heavy ab work in the gym and then perform the lighter, higher rep ab workouts at home. The following two exercises should help you increase the strength of your abdominal region and can be performed at the end of your normal workout.
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1. Decline Bench Leg Raise (General Abs)
This exercise is great for hitting the entire abdominal region. Although this exercise uses no added weight, when done properly your rep count should be somewhere in the 6-12 rep range. Set yourself up on an incline bench the wrong way up and grab onto the leg hold with both hands.
The starting position is with your legs at 90 degrees to your torso and butt raised slightly off the bench. Maintain a constant 90 degree angle and think hard about squeezing your abs to bring your legs up towards your head. Lower your legs back down slowly to the starting position and repeat.
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2. Cable Crunch (Upper Abs)
Cable crunches are a great exercise to build a solid strength foundation and target those upper abs. Set up a cable machine with a rope handle and the pulley in a high position. Turn your back toward the machine and grab the rope behind your head.
Kneel down onto the floor and pull the rope over your shoulders – this is the starting position. Use your abs to crunch down and bring your head towards the ground. Focus on squeezing with your abs rather than using momentum to swing your body down. Slowly return to the starting position and repeat.
