Basic Ab Workout for Ripped Abs

sb-abs-logo-150x-jpg Would you like to have strong abs like Manny Pacquiao?

 

 

 

 

Content:

Introduction
1. General tips
2. Program table
3. Exercises
References

Introduction

As Manny demonstrates, all what is necessary is a 10 minutes routine. He does it several times per day before fights. As a beginner, you can do it several times per week.

If you are doing an exercise, like basic sit-up, with more than 50 reps, it becomes pretty much useless, cause your body gets used to them. Instead, what works for fighters is continuously shock muscles with new exercises.

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General Tips

  • stretch muscles before doing the exercises
  • “do not cheat on abs”: do each exercise slowly with a maximum amplitude
  • exercises for abs should be compensated with exercises for lower back

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Program Table

program overview
Exercise Beginner Intermediate Advanced
Reach Toes 10 20 30
H Scissors 10 20 30
Kick Up’s 10 20 30
V Scissors 10 20 30
Push Through’s 10 20 30
Circles 10 20 30
Side Bend’s 10 20 30
Big Circle 10 20 30
Bicycle 10 20 30

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Exercises

Below you may find an illustration for each exercise with a description:

reach toes

  1. Lie down on your back with arms at sides. Position your legs vertical. Extend your arms aiming for the toes.
  2. Lift up your upper body, trying to reach the toes.
  3. Bring your upper body in the starting position, shoulders coming down to the floor.
  4. Repeat the exercise from point 2.
abs-reach-toes-gif

Reach toes exercise for abs

Note #1: you may slightly bend your knees if necessary.

scissors horizontal

  1. Lie down on the floor, face-up. Open your legs making V shape and lift them up. Place your hands in a lock in front of your chest. Alternatively, you may place your hands under your buttocks for additional support.
  2. Raise one foot half a feet, lower the other foot half a feet. Cross your legs, moving right foot to the left and left foot to the right.
  3. Bring your feet in the starting position.
  4. Repeat the exercise from point 2 by changing which foot goes up and which goes down.
abs-scissors-horizontal-gif

Scissors horizontal exercise for abs

Note #1: you may slightly bend your knees, if necessary.

kick ups

  1. Lie down on your back with arms at sides. Position your legs vertical.
  2. Lift your pelvis from the ground keeping your legs vertical.
  3. Bring your pelvis in the starting position.
  4. Repeat the exercise from point 2.
abs-kick-ups-gif

Kick ups exercise for abs

Note #1: you may slightly bend your knees, if necessary.

scissors vertical

  1. Lie down on the floor, face-up. Open your legs making V shape and lift them up. Place your hands in a lock in front of your chest. Alternatively, you may place your hands under your buttocks for additional support.
  2. Raise your right foot one feet while lowering your left foot one feet, without letting your feet touch the floor.
  3. Bring your feet in the starting position.
  4. Repeat the exercise from point 2 by changing which foot goes up and which goes down.
sb-abs-scissors-vertical-gif

Scissors vertical exercise for abs

Note #1: you may slightly bend your knees, if necessary.

push throughs

  1. Lie down on your back. Bend knees and put you legs aside. Extend your arm aiming between legs.
  2. Twist your upper body trying to push as much as possible between legs.
  3. Bring your upper body in the starting position.
  4. Repeat the exercise from point 2.
sb-abs-push-throughs-gif

Push throughs exercise for abs

Note #1: do not lift your back, only twist the upper body in the waist.

small circles

  1. Lie down on the floor, face-up. Open your legs making V shape and lift them up. Place your hands in a lock in front of your chest. Alternatively, you may place your hands under your buttocks for additional support.
  2. Make two feet in radius circles moving mostly your hips. One hip clockwise, the other anti-clockwise.
  3. After necessary repetitions, change the rotation direction of the hips.
sb-abs-small-circles-gif

Small circles exercise for abs

Note #1: you may slightly bend your knees, if necessary.

side bends

  1. Lie down on the floor, face-up, knees bent. Place one arm on the chest with with the hand on the shoulders. Stretch the other arm along the floor towards your ankle. Life your upper body, so shoulders are off the floor.
  2. Bend the upper body to the side touching the ankle.
  3. Bring your upper body in the starting position.
  4. Repeat the exercise from point 2.
sb-abs-bends-gif

Bends exercise for abs

After necessary repetition, switch arms and twist the body the other side.

big circle

  1. Lie down on the floor, face-up. Open your legs making V shape and lift them up. Place your hands under your shoulders for support. Keep your feet together.
  2. Start making 3-5 feet radius circles clockwise or anti-clockwise, moving your pelvis and hips.
  3. After necessary repetitions, change the rotation direction.
sb-abs-big-circle-gif

Big circle exercise for abs

Note #1: do it slowly, with maximum amplitude.

bicycle

Lie flat on the floor, face-up. Put your hands behind your head.

  1. Bring right knee forward towards the chest. Straighten the left leg. Simultaneously, turn the upper body to the right, so your left elbows moves towards the right knee.
  2. Switch sides. Straighten the left leg and twist backwards. Bring right knee forward towards the chest. Bring the right elbow towards your left knee.
  3. Continue the exercise from point 1 in a ‘pedaling’ motion.
sb-abs-bicycle-gif

Bicycle exercise for abs

Note #1: you may slightly bend your knees if necessary.

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References

1. Manny Pacquiao’s ab workout

2. Oscar de la Hoya training for Mayweather, 24/7

3. Abdominal exercises for boxers, part 1 and part 2.

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