Top 5 Killer Exercises for Dream Shape Abs!

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Top 5 Exercises For Bikini Abs

This is one of the best workout routines for bikini abs. Each one of these abs exercise is designed for a specific area of your core in order to work your upper-abs, lower-abs and obliques. Just remember that your abs stand in your kitchen, so make sure you lose weight in your stomach first by following a diet program in order to get your abs showing!

Also, make sure you grab your free printable workout logs to track your progress!

printable workout routine killer abs exercises

Printable Version, save it on your phone and bring it to the gym!

1. Oblique Rope Crunch 

(3 x 12 on each side)

This exercise will focus on your obliques.

 How : 

1.   Spot a high pulley cable machine at your gym and install the rope attachment to it (you can also use the v-bar if you can't find a rope);

2.   Adjust the weight on the machine for your strength, you should be able to perform 15 reps feeling a little burn (you don't want it too easy neither ;) );

3.   I suggest you put a mattress in front of the machine for your comfort;

4.   Now grab the rope  with both hands and kneel down facing the machine, your hands should be close to your ears, the rope on top of your head and your back at a 45 degree angle;

5.   Now use your abs and only your abs to pull down until one of your elbow  touches your knee, your back should stay straight, your arms shouldn't move and your hips neither;

6.   Get back up letting the cable pull you up;

7.   Repeat!

2. Captain's Chair knee raisecaptain-chair

(3 x 15 reps)

 This will focus on your lower abs;

1.   Start on a vertical position, hold the gripping handles as your forearms are resting on the pads. Your back should be flat on the pad and your arms at a 90° angle;

2.   As you exhale, lift your legs off the support and bring your knees up until your thighs are parallel to the floor. Focus on using your abs (don't use momentum or swing) and keep your back relaxed on the pad;

3.   Hold the contraction for 1 second and slowly get your legs down to the starting position as you breathe in;

4.   Repeat!  

3. Exercise Ball Pull-Inpull ins

(3x 8-12 reps)

This one focus more on the lower abs. Try to do 3 sets of 8 to 12 reps.

1.   Put yourself in a push-up position (hands on the floor, arms straight, legs extended) with your lower shins on an exercise ball;

2.   Keeping your back straight, bring your knees under your chest as you're squeezing your abs and the ball is rolling to your ankles (don't move your upper-body);

3.   Hold the position for a second;

4.   Slowly get back to your starting position by extending your legs;

5.   Repeat!

4. Declined Weighted Sit Upsdeclined sit ups

(3 x 8-12)

This will work your hip flexors, if you're a beginner you can start with the bench on a flat position with no weights to make sure to hold the correct form and not to hurt your spine.

1.   Sit on a declined bench and position your feet behind the padded bars;

2.   Hold a weight on your chest and, keeping your back as straight as possible, lower your torso until your back touches the bench;

3.   Keeping your abs contracted, lift your torso backup until it's upright;

4.   Repeat!

5. Bicycle crunch on a bosu ballbosu bike

(2x - As many reps as you can!)

This one is an advanced version of the bicycle. It's extremely effective work your core muscles to give you that toned and sexy middle section! Keep this one as a bonus at the end of your abs workout and do as many reps as you can.

 1.   Lay on the bosu ball, find your balance by positioning the center of the bubble between your lower and middle back;

2.   Position your hands behind your head with your elbows pointing outward; 

3.   Raise your legs off the ground and slowly bring one of your elbows to the opposite knee as you keep the other leg straight;

4.   Pause for half a second and switch legs and elbow;

5.   Repeat until you can't take it anymore, take a break for one minute and do it again!


Featured picture : Lisa-Marie from


 This workout is part of the New Year's Resolution Fitness Challenge


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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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