Our Rock Solid Abs Exercise #1 – Ab-tastic

If you want to have Christian Bale Batman type abs, this workout hits your abdominals from multiple angles so you will get rock solid abs in no time. Do this regime 3 times a week.

Perform 30 of each of the exercises in a circuit. Rest for 2 minutes and then repeat. Perform 4 sets in total and watch your belly melt away.

Our Rock Solid Abs Exercise #2 – Barbell roll-out

Kneel in front of a barbell.  Grab it with a shoulder width overhand grip.  Keeping your arms relatively straight with a slight arch in your elbows roll it out in front of you so you lower your trunk to the floor.

When you are about 2 inches above the ground pull back on the bar so you roll yourself and the bar to the start position.  You should finish with your torso completely upright.

Our Rock Solid Abs Exercise #3 – Swiss Ball Knee Tuck
Recline on a Swiss ball, feet flat on the floor, arms crossed on your chest.  Your head, shoulders, and back should all be in contact with the ball.  Slowly curl your shoulders and upper back up off the ball as you simultaneously draw your left knee toward your chest.

Lower your left leg as you lower your torso back down against the ball.  Repeat the motion with your right knee.  Continue alternating legs.

Our Rock Solid Abs Exercise #4 – Swiss Ball Russian Twist

Lie with your back on a Swiss-ball with your feet shoulder-width apart.  Hold a weight plate with both hands at arms length.

Rotate your arms and trunk from your left side to your right side while keeping your legs still.  Your head and spine should stay in the same position while your core rotates around them.

Our Rock Solid Abs Exercise #5 – Reverse Crunch

Lie on your back on the floor holding a dumb-bell between your feet.  Place your arms at your side with your palms flat on the floor.  Keep your knees straight but not entirely locked.

Raise your legs in the air so they are perpendicular to the floor, then bend your knees towards your chest.  Pause, then straighten your legs again and lower them to the start position making sure your heels don’t touch the ground.

Our Rock Solid Abs Exercise #6 – Knee Raise With a Drop

Lie on your back, with your hands behind your ears, hips and knees bent, and feet on the floor.  Hold a medicine ball between your knees.  Keep your lower back on the floor throughout the exercise.

Contract your abdominals and pull your knees to your chest.  Lower your knees to the left so they touch the floor then bring them back to the centre. Return to the starting position.

Drop your knees to the right on the next repetition and alternate sides for each repetition.

Our Rock Solid Abs Exercise #7 – Water Twists

“While crunches only hit the front, this works your entire core through its full range of movement, keeping it under constant strain,” says Tim Brabants, Olympic gold medal-winning canoeist in Beijing. “It’s an absolute killer that rips your muscle fibres, so you’ll see greater gains by taking at least one rest day between sessions.”

In a sit-up position, with knees at 90 degrees, hook your feet under the bed.  Hold a full 2-litre water bottle in front of you, arms straight. Keeping your spine straight and at 45 degrees to the floor throughout, slowly rotate your torso left and then right until the bottle almost touches the ground.

Isolate your abs by keeping your pelvis and knees fixed and back straight throughout.  Do three sets of 30 and feel the burn!

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