The most critical component of a great ab routine is the form. Yet it’s the one thing that so many people get wrong!

I’ve created an audio file that is designed to put an end to all of that. You listen to this track as you work your abs. Simply download the track and put it on your mp3 player to sculpt your abs with perfect form.

Some of you will note that this sounds like a podcast I created a long time ago. It’s actually an updated and improved version. In the old version the explanation of how to use the audio AND the actual ‘real-time guided ab workout’ were on the same track. This meant that you had to skip through the first few minutes of the track before your workout.

Also, the workout section now consists of only 1 set of ‘beeps’. The track will then stop and you can simply hit play again whenever you’re ready for your next set.

Listen to the instructions below – you do not need to download this track.

Abdominal Workout Instructions

Summary

Beep 1 – Start the positive part of the rep
2 seconds
Beep 2 – Now hold the position at the ‘Peak Contraction Point’
1 second
Beep 3 – Start the negative part of the rep
2 seconds

A total of 5 seconds per rep, this repeats for a total of 16 reps. For a killer abdominal workout you should be reaching positive failure somewhere between 8 and 16 reps. For most people this will involve weighted resistance, most likely a plate or dumbbell held on your chest.

You’ll know if your form is good if the movement feels smooth and fluid. Excruciating, but smooth and fluid

Now, download the track below and get to work! Right-Click and ‘Save Link/Target As’

Guided Abs Workout

To rock-hard, shredded abs!

Mark McManus

image credit: hashout blog