Ab Boot Camp consists of three cycles of a no-rest circuit routine comprised of six consecutive exercises that will hit every part of your waistline. Each complete circuit is followed by a two- to three- minute active rest period. You then repeat the cycle two more times. The whole routine should take about 15 minutes per cycle. If you are not used to high- intensity ab training, you may find that you need to start the program with two cycles the first week before advancing to three. Although most of the exercises can be performed effectively on the floor or on a flat bench, the use of a decline bench will increase the workout load on your abs.
This is a good starter exercise focusing on the lower abdominals
Lie on the floor, or a flat or decline bench, with your knees bent to a 45 degree angle.
Bring your knees toward your chest in a slow and controlled manner by contracting the lower abdominals. Return slowly to the starting position. Focus on pulling with the lower abs. Limit your range of movement to minimize hip flexor involvement.
This combination exercise targets the lower abs.
Lie on the floor, or a flat or decline bench, with your legs straight and hanging slightly over the end. Use your hips to lift your legs until your toes are right above your navel. Keep your legs straight as you lift them. At this point your legs should be perpendicular to your body (forming a 45 degree angle).
Raise your hips off the bench three to five inches, keeping your legs perpendicular to your body. The hips should be lifted by pushing up with the lower abs. Your feet should move straight up as you lift.
Side Crunch- 15 reps each side
This is the most effective exercise I know to work the inercostals (the muscles between your ribs) and the oblique muscles (the muscles along the sides of your abdomen).
Lie on the floor or a flat or decline bench on your side with your knees bent and your arms holding onto either the end of the bench or something behind you.
Slowly bring your knees toward your chest. Switch to the other side and repeat. Keep the movement short to remove the hip flexors from the motion.