Abdominal Assault - the name says it all!

Doing 100 crunches everyday will not give you defined abs. Doing an ab-class once in a blue moon will not give you a six-pack. But with a combination of cardio, diet, and core-sessions like the one in this video, you will help your core get stronger..

Originally, I did the ab-workout in the video below twice a week. As it got easier, I cut out the 20 second rest in stage 1, and replaced it with the plank as in stage 2. I also have the entire routine singed into my brain at this stage, so I don't need the video playing anymore, and now I hold everything for 30 seconds instead of 20. My ab-routine now consists of 2 sets of 10 minutes of these exercises with a five minute break between the 2 sets. Within a set, I do my first exercise for 30 seconds, flip straight into plank for 30 seconds, flip straight into next exercise for 30 seconds... as you will see in the videos.

I have since added a third core day to my plan but it is very different to the one in this video as it based on reps. But this video is a great place to start, even if you already have a strong core.

If you enjoy these exercises, subscribe to Brandon Carter's YouTube channel for more. But you probably won't enjoy it at first... because it will be tough.

Remember, cores need 48 hours recovery before the next core session. Don't do this two days in a row. Also, if your abs are still sore from the previous session, give them time to recover. By about 3 weeks, you won't have that problem anymore.

These ab sessions can be intense though. So for someone with low fitness and no ab-strength, try this out with a full 20 second recovery for all three sets. After a while you'll get the hang of it.

You're welcome...

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