About the Quick Killer Ab Workout

The quick killer ab workout will help you build muscles in your abdominal region, using a series of complex exercises and repetition to build strength in your core. However, abs that are toned, tight, and well-muscled with little to no body fat, is not achieved solely through numerous sit-ups or crunches. To get a killer set of abs, you need to engage in full body fitness and diet changes to reduce overall body fat.

  1. Circuit Format

    • A circuit format will increase the difficulty of the workout. For one full circuit, do all three exercises with all of the repetitions. Repeat the circuit three to five times, depending on your fitness level. A circuit format will engage all of your core muscles, and executing one exercise immediately after another will cause your muscles to work more dynamically. The muscles worked in one exercise will be more tired than the muscles targeted in the exercise following it, making your body work harder.

    Bicycle Crunch

    • According to Muscle and Strength, the bicycle crunch is a dynamic crunch that exercises your core as well as your legs. Lying on your back, place both hands behind your head, with your elbows bent. Do not interlock your hands. Raise your shoulders as if you were doing a basic crunch and raise both legs, bent 90 degrees at the knees. Bring your left knee up to your chest as your right leg fully extends itself and your right elbow moves diagonally across your chest to meet your left knee. As you return your left knee and right elbow to starting position, straighten your left leg as you bring your right knee and left elbow up to meet across your chest. This is one repetition. Repeat 10 times for two sets. As you gain strength, increase the number of repetitions by five. This exercise works your oblique muscles, the muscles that run along the side of your abdominal region.

    Bridge Leg Lift

    • Active.com lists the bridge leg lift as an advanced exercise. Lying on your back with your arms outstretched along your sides on the floor, bend your knees so that your feet are flat on the ground, hip-width apart. Push your hips off the floor so there is a straight line between your knees and shoulders. Engage your abs as you raise your right foot so that a straight line forms from your right foot to your shoulder. Hold for three to five counts before returning your right foot to starting position and raising your left foot. This is one repetition. Repeat 10 times for two sets, increasing the number of repetitions by five as you gain strength. The bridge leg lift works your core muscles as well as your glutes, hamstrings and quadriceps.

    Stability Ball Pike

    • The stability ball pike exercises your shoulders as well as your abdomen. Lie on top of the stability ball, with it placed under your stomach, keeping your arms fully extended and your hands flat on the floor. Keep your toes touching the ground with your legs straight. “Walk” your body forward on your hands so that only your toes are resting on the stability ball, keeping your torso and legs straight and your hips unbent. Breathing out, pull your feet towards your chest, keeping your legs and torso straight as you bend at the hips. Keep rolling until your hips sit over your shoulders — arms still fully extended — and hold for three to five counts before rolling back so that your torso and legs are again parallel with the floor. Repeat 10 times for two sets and increase the number of repetitions by five as you build abdominal strength.