We'll show you with four 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 CARBONHYDRATES, reduce your DIETARY FAT intake and burn enough CALORIESwith training. Before you start this or any other bodybuilding program, remember to consult your doctor.

a moderate level of CARBONHYDRATES, reduce your DIATARY FATintake and burn enough CALORIES with training. Before you start this or any other bodybuilding program, remember to consult your doctor.

 Exercise #1: Kneeling Cable Crunches

Muscles Worked:
• Upper abdominals
• Middle abdominals
• Lower abdominals
• Side abdominals

Position:

To perform kneeling Cable Crunches, use a rope or a bar with a pulldown 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 and allow your abs to do the work.

Finish:
Bring your body back up slowly to the start position by also allowing 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.

Click Image To Enlarge.

Exercise #2: Exercise #2: Hanging Leg Raises Exercise #2:

Muscles Worked:
• Upper abdominals
• Middle abdominals
• Lower abdominals

Position:

To perform HANGING LEG RAISES, 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.

Click Image To Enlarge.
Hanging Leg Raise.

 Exercise #3: Lying Crunches

Muscles Worked:
• Upper abdominals
• Middle abdominals

Position:

To perform a LYING CRUNCHES, 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. Be careful not to pull on your head with your hands.

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.

 
 Exercise #4

The second exercise that I like to do is crunches on a decline bench. DECLINE CRUNCH are performed by securing yourself on a decline bench and with just your lower back touching the bench.

Click Image To Enlarge.

Decline Crunch.

Using your abs, crunch until your lower back is off the pad and then slowly return back to the start position. It is important that your movement is controlled and that you are not swinging like a monkey.

Video Guides:  POWERMAN