Nothing completes a stellar physique like a set of rock-hard abs. Achieving success at any level of bodybuilding requires you to have deeply etched abs. How do you get them?

We'll show you how with five great exercises for carving out your own set of granite-hard abdominals. Just remember that the best ab development in the world will mean nothing if your abdominal muscles are covered with fat.

So along with doing these ab exercises, make sure you follow a high-protein diet, eat a moderate level of carbohydrates, reduce your dietary fat intake, burn enough calories with training, and use a fat burner to support your overall weight-loss goals. And to help yourself get enough protein for building muscle and aiding recovery from intense workouts, make sure to drink a protein shake or MRP immediately after your workout.

Side Bends

Muscles Worked: Side, upper, and lower abdominals

Position: Position yourself on a mat or soft surface so that you're lying on your side. Rest your upper arm on your side and place your hand from your lower arm behind your head.

Start: With your head, neck, and body parallel to the floor, lift your upper body up slowly and as far as you can.

Finish: Hold at the top of the movement for a short time before slowly returning to the start position.

Tip: Do a set on one side, then switch sides and perform another set on the other side. Continue to alternate in this fashion until you're done. This will allow you to save time and also give each side a chance to recover for the next set.

Kneeling Cable Crunches

Muscles Worked: Upper, middle, lower, and side abdominals

Position: To perform kneeling cable crunches, use a rope or a bar with a pull-down machine. Kneel down facing the machine so that the cable comes down at a slight angle away from the rack as you crunch down.

Start: Grab the rope or bar and pull it down so that your hands are positioned just above your forehead. Crunch down as far as you can go, keeping the rope or bar in the same position. Keep your arms locked in the same position and focus on your abs doing the work.

Finish: Bring your body back up slowly to the start position by focusing your abdominals to do the work and control the motion.

Tip: Because you can add heavier weight, this is a particularly good exercise for causing the abdominal muscles to fatigue faster with fewer reps. Perform the kneeling cable crunches carefully and slowly, exhaling as you go down.

Hanging Leg Raises

Muscles Worked: Upper, middle, and lower abdominals

Position: Using a horizontal bar, position your grip on the bar a little wider than shoulder width. Hang from the bar so your legs dangle straight down.

Start: With your feet side-by-side, bring your legs up slowly as far as you can toward your chest by bending your hips and knees.

Finish: Hold the position at the top before returning slowly to the start position.

Tip: Use gloves or chalk on your hands to prevent slipping and hand fatigue. For variation, twist your hips to either side to hit your obliques or side abdominal muscles.

Crunches

Muscles Worked: Upper and middle abdominals

Position: Lie down on the floor or a mat. Bend your knees to about 90 degrees while keeping your feet flat on the floor. Place your hands gently behind your head.

Start: Keeping your back and head straight, lift your shoulders off the floor about 4 to 6 inches.

Finish: Hold the finish position for a short period before lowering yourself slowly back to the start.

Tip: For a more difficult workout, try holding a weight plate across your chest as you perform the crunches.

Assisted Abdominal Leg Pushes (Advanced)

Muscles Worked: Upper, middle, lower, and side abdominals

Position: Have a training partner stand with their legs slightly bent and spread a little farther apart than shoulder width. Lay down on your back, positioning your head on the mat between your partner's legs.

Start: Grab hold of your partner's ankles for support and bring your legs up with a slight bend in your knees. Your partner should then grab the front of your ankles and proceed to push your legs down towards the floor.

Finish: It is your goal to resist your partner's leg pushes as best as you can and bring your legs back up to the starting position quickly, but under control. Avoid having your feet touch the ground after each push.

Tip: This one is a lot of fun! However, it is a more difficult exercise and should be performed by advanced participants only. To make the routine more interesting, have your partner randomly push your legs to the left and right as well as to the center.

Putting It All Together

The abdominals are an important set of muscles for trunk stabilization. Always warm up and stretch before each workout session. It's important to note that ab training is often performed at the end of a workout or on its own in a separate workout. Choose to perform 1 to 3 sets of each exercise, depending on your level of experience.

Remember, to get the most from your ab training, use protein to help you get the look your hardworking physique wants! And use a fat-burner to help increase your energy levels and support your overall weight-loss goals. With the help of that and protein added to your bodybuilding diet plan, doing this great ab-building workout three times per week as part of your training plan can help you achieve the dialed-in six-pack you've always wanted!

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