The ladies do not care how much you can bench or how big your arms are. Women want a man with abs period. Also a strong core will help you on all of your other lifts like bench, squat and dead lifts. So don’t neglect your core.

Ladies, nothing looks better than a slim tight midsection. I don’t have to talk too much to the ladies about the importance of the midsection. Most of the ladies that go into the gym only to workout the areas that we men look at, legs, bum, and midsection. So I think that they are covered.

Here is a workout that should help both sexes get ready for the best season of them all summer. Enjoy. You should also remember to read a few of my nutrition articles because without a balance diet your work in the gym will go without notice. Training and Nutrition go hand in hand. Without one the other is useless.

Like always email me back any questions that you have about either abs or nutrition. I would love to take a look at what you are doing at the moment and lend a few ideas for improvement. My email address is This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

Floor Crunches

The Move: Lie flat on your back with your knees bent and feet on the floor. Hold your hands behind your head and roll your upper torso forward as your knees come up toward your elbows. At the top of the crunch, squeeze the abdominal muscles before slowly lowering back for the next crunch. Exhale as you come up, inhale on the way back down.

Sets: 3 sets 20 reps Advanced: 3 set 50+ reps

Big Stew’s Report: Crunches are much more effective than regular sit-ups because they specifically target your upper abdominal muscles rather than your hip muscles. If you're not used to them, they can cause soreness a day or two later, but it's a "cool" soreness. A badge of honor.

Tip: If floor crunches are too tough in the beginning, start on the gym's crunch machine.

Twisting Crunches

The Move: Lie on the floor with your hands behind your head, your knees bent and feet comfortably off the ground. Exhale and curl your upper body forward, rotating your elbow toward the opposite knee.

Sets: 3 sets 10-20 work your way up to 30. Always pick an even number so that you are working out each oblique the same.

Big Stew’s Report: Fortunately for you, I'm not recommending you get a kid to pound on your stomach while you're doing them, like I did in those scenes from Rocky II. Twisting crunches target the obliques and upper abdominals, with some secondary benefits for the lower abs. People don't realize that when they "throw out" their back, it's often because of weak abs. These muscles are essential for lower-back strength and good posture.

Tip: Resist the temptation to pull on your neck when you're doing crunches.

Hanging Knee/Leg Raises

The Move: Rest your elbows in the elbow slings or on the support pads (if you're using the gym's dip station or hanging chair). Lean back slightly and slowly draw your knees toward your chest as far as possible. Return to the starting position and repeat. If you can do the knee raises with ease try extending your legs straight out and raising your legs up so that they are parallel to the ground. Then slowly bring them down in a controlled manner to the beginning and repeat. Always exhale when you bring your leg up and inhale when you lower the legs

Sets: 3 sets of 10-12.

Big Stew’s Report: Incredible exercise for your midsection. Doing it early in your routine gets the exercise juices going and charges you up for the tougher work to come. This exercise is great for hitting the lower abs.

Tip: I try to lock the knees and roll my stomach up. If you pull in and roll back instead of lifting the legs straight, you will get a lot more out of this exercise.

Broomstick Twists

The Move: Set an incline bench with ankle supports at a 45º angle. Sit upright on the bench and secure your feet under the supports Hold a broomstick behind your head and across your shoulders, supported by your outstretched arms. Twist left and right on the axis of the stick, feeling the burn at your core.

Sets: 3 sets of 20.

Big Stew’s Report: This one gave me the best abs of my life. It really helped get me chiseled for me competition. I've been using this beauty for years. The secret is the combination of incline and twist, which creates unrelenting contractions that shape what trainers now like to call the "core," a set of muscles that includes the lower back, the glutes, the hip flexors, and the mini-mountain range that runs from the abs to the obliques. A powerful core is a kind of anchor that lets you throw farther, swing harder, reach higher, and perform better, especially as you get older. So go ahead: stick it!

Tip: It's not a sit-up, so don't bend forward. This is all about the twist.

Beginner: Should keep the sets at 2 and try to hit the rep range that I have here.

Advanced Trainers: Will be able to do this program and probably be able to do a little more, but I would go through the program once before you start to add any more reps or sets, so that you do not burn your self out on the stuff in the beginning. There are 12 set and all and that should be plenty if you do all the exercise as I said.

Beginner: Should do this program twice a week

Advance: should do this program every other day. Doing any more will be overtraining. Abs are a muscle just like your Chest and Biceps, if you don’t give let them rest then you are doing more damage then good.

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