Perfect Ab Workout For The Skinny Guy

You're not fat. On the contrary, you actually wish you were bigger. You wish you could make that skinny frame attractive. You've tried all the gimmicks on tv, every protein powder, a personal trainer, a gym membership, and various ab machines but it just doesn't work, right?

If I told you there was a 30-45 minute workout that you could do that didn't require any equipment or daily commitment you would probably think I was trying to sell you something.

Well, I'm not. When I was in high school, that paragraph above described me perfectly. Then I decided I was done taking the easy way out. I was done searching for the next new thing that would get me what I wanted with the least effort. I was going to put everything I could into getting those abs. I wanted them badly, and I was willing to work hard to get them. Using some workouts my track coach showed me and making modifications I came up with this workout:

• 60 leg-lift crunches (legs should not touch ground until all reps done)
• 100 weightless russian twists
• 30 leg lifts *
• 100 bicycle crunches
• 20 twist crunches *
• 20 double-leg circles (10 each direction)
• 2 one-minute Butt Balances *

Now before you go out and try this you should understand these exercises. The ones with asterisks have modifications to them that make them difficult. They are explained here:

1. Modified Leg Lifts: Lay flat on your back with your hands under your butt for padding. Lift your legs up past perpendicular to the ground. Slowly lower your legs so that they are an inch above the floor. Count slowly to four. One Rep. Legs should not touch ground until all reps are done.
2. Modified Twist Crunches: Lie in sit-up position. Pull your upper body up to your legs as if doing a regular sit up. Once you can touch your elbow to your legs, twist your upper body to the left side. Slowly lower your upper body down but do not let your shoulder blades or much of your back touch the ground. Repeat the exercise without touching your shoulder blades to the ground and with a twist to the right instead of the left. One Rep.
3. Butt Balances: Set a timer for one minute. Lie on your butt with your upper body raised up as if trying to touch your legs in a sit up. Have your legs raised off the ground with the knees facing up but not touching the elbows. Essentially you will be balancing using only your butt. Try to create a v-shape with your body. The further apart your upper body and legs are, the more the exercise will do for you. One Rep.

Beware: this workout is painful! This is for people who are willing to risk the pain for the oh-so-sweet gain. How many times a week you do this workout is up to you. If you want to skip a day, do so. But know that this will only add to the time it takes to get your six-pack. This workout is a test of endurance despite its shortness. The most painful exercise in my opinion, is either the leg lifts or the twist crunches. If you don't feel pain at the end of any one of these exercises, then you didn't do it right. If you do these right however and you do them every day or every other day, you will see results in 2-4 weeks.

There is no science behind this workout, and there are not millions of people who can vouch for it. But that's because this is free, and it's my personal workout that I used to get the results I desired. I don't expect that it will work for everyone, but if it helps just one scrawny guy build up his core, then I'll be satisfied. That being said I found that drinking Muscle Milk^® after this workout really helped with defining the ab lines. You don't have to go out and buy boxes of the stuff, but it helped me and may help you if you decide to try it.

If the workout is too intense then split it up. I used to do the cycle twice with half the reps each cycle and a large rest in between, then I just merged it all together over time. If it's too easy, then add more reps or maybe even weight resistance if you want. The only gauge you should use to tell how many more or how many less reps you need is how much it hurts. I can't stress that enough. You will sweat after this, and that is the point.

Also, once you get your six pack, you should keep doing the workout at the same rate. A few missed days here or there won't kill you, but don't stop completely. You can even do fewer reps per workout, but if you stop, you will have to start back up again eventually.

Because it's only a thirty minute workout, it is perfect to tack onto the end or beginning of a workout you may do for athletics, your job, or an already existing fitness regimen. And it works great by itself as well.

Now go out and get that six pack that you've always wanted. Be patient and determined and it will come. Have fun!