Most people don’t want to stick around for an extra half an hour after a workout to do your abs. If I told you that you can work in enough for your abs so that you don’t have to do a separate workout, you’d probably like that. You’ll find a lot of people you’ll find in a weight loss forum will appeciate this.

Here is a quarter hour program that will get everything above your waist, including your abdominals, in top shape. I’m going to give you these exercises in pairs that you will do together as sets.

1. Chin ups and spider pushups.Exercises don’t have to have “abdominal” in their name to affect the abdominals.

In fact, chin ups are very effective for abdominal training.

Hang off the rod to begin. As you tighten your body and brace your abdominals pull your body up until your chin is over the bar.

Repeat chinups until you are 1 away from not being able to do any more. After this is done, move directly into the spider push-up.

While going down, bring a leg up towards your hands and bring it back. Intensity is important here, as with most six pack ab exercises.

Change sides as you complete this exercise.

2. Stand and press bells over head from shoulders. Grasping a dumbbell overhand, push it up over your head while holding your side.

Repeat this 8 times for your left and then for the right. Go straight to the bell rows. Keep your body straight and do 10 reps of the exercise. You’ll work your abdominals really well by doing this.

3. Next is a pair of exercises for your arms and abdominals: tricep extensions and DB curls with one arm. Give a little extra at the bottom part so that you get a good abdominal stretch. Get the dumbbells over your head and then repeat.

Close out the process with the standing dumbbell curl. Use a larger weight to get your abs involved.

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