Armor abs workout

This training session is hard, but effective for building your abs muscle and define your obliques. You can do daily workout routine or bonus workout after your legs or upper body training. For each exercise the advanced will do 100 reps, intermediate between 50 to 60 reps and beginners 20 reps. After each exercise you can do some upper body stretching routine.

• Bicycle crunch
  
  Begin by lying on your back, placing your hands behind your ears. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle. Move your legs in a bicycle motion and when your left knee is closer to your body, reach your right elbow and touch it. Repeat the same with other elbow/knee. Every elbow/knee touch is count one rep.
  
  
  
  
  
  
• Heel touches
  
  Lay down with your back on the ground and your knees bent and pointed towards the ceiling. With your arms on your side raise your shoulders slightly off the ground. Using your abs rotate your right hand down to your right foot and then back up. Then do the same thing with your left hand. Alternate back and forth for the desired amount of repetitions. Every side touch is count one rep.
  
  
  
• Knee touches
  
  Begin lying on the ground face-up, legs extended, and arms extended overhead. In one motion, draw your knees toward your chest and swing your arms forward, crunching upward with your torso. Touch your elbows to your knees. This is only one rep.
  
  
  
• Leg Lifts
  
  Begin by lying on the floor on your back and placing your hands by your side, keeping your legs straight out in front of you. Now, keeping your hands straight out by your side, lift both legs off of the ground (without bending your knees) to at least a 90-degree angle. Then, lower your legs as close to the floor as possible without actually touching it, hold for a moment and lift back up. This is only one rep.
  
  
  
• Star crunches
  
  Lay on your back like you’re a star fish. Take your right arm and crunch to touch your left leg as they meet in the middle. With the other arm that is still on the ground, you can lean your weight into that arm to give you some support. Lift your feet off the ground to make it harder but make sure you keep your lower back pushed into the ground. Use your abs! Every touch on the foot and go back in to the starting position is one rep. Make half of repetitions for one side and half for another side.
  
  
  
• Side crunches
  
  Lie on your left side with your legs and feet stacked together. Place your left hand on the ground and your right hand lightly behind your head. Lift your left shoulder off the floor to bring your right elbow toward your right hip. Pause, then slowly lower until your shoulder just barely touches the floor. This is only one rep. Make half of repetitions for one side and half for another side.