Most guys want a good-looking set of abs, but few truly know how to achieve them. This is because sculpting a great-looking stomach entails more than just doing countless sit-ups or crunches. Getting that "washboard" mid-section involves developing a strong core, the group of 29 muscles that form a body's center of movement. Add these advanced ab-building exercises to your routines to shape and mold a beach-time body.
Sit on a mat or the floor, with both hands placed behind your head. With your knees bent, place your feet flat on the ground in front of you, preferably under something stable for support. Lean back halfway and stabilize your torso at an angle 45 degrees to the floor. Twist to your left and lower your body toward the ground on that side. Just before reaching the floor, begin turning your trunk clockwise to the right. Simultaneously, swing your lowered body back through the center position and up toward the right. Coming back up, complete the right-side trunk twist so that you reach the uppermost position with you torso facing that side. Repeat the process, this time starting on your right, and coming up on the left. Continue alternating in this way for maximum rotations.
Hanging Knee Cross-Over
Hang by your hands from a pull-up bar, placing them slightly farther apart than shoulder width. Your palms should face outward, with your feet barely touching the floor. With your legs together, slowly raise your knees up towards your left shoulder, lifting them as high as possible. Hold the top position for a few seconds, then straighten your legs and do the same thing on the right side. Repeat for maximum repetitions.
Lie with your back flat on the floor. Hold your legs together straight up in the air and point your toes toward the ceiling. Place your arms along your sides, palms down on the floor. Concentrating on the lower part of your mid-section, lean your legs back towards your shoulders. At the same time, lift your hips up off the ground, raising them as high as possible. Pause at the upper-most position, then slowly move back to where you started. Continue in this way for the most repetitions possible.