Advanced Ab Workout Plan For Figure

Train your abs three time a week or even every other day by alternating between Workouts (A) and (B):

WORKOUT (A)
Hanging Leg Raises with weight—4 sets of 15–25 reps.
Jackknife—4 sets of 15–25 per side.

Knee–In while holding up a medicine ball—4 sets of 15–25 reps.
Knee–Ins with side rotation while holding up a medicine ball—4 sets of 15–25 per side.
 
NOTES:
1. Limit weight on the hanging leg raises to 5–lbs. 
2. To perform the Jackknife you will need a swiss ball. Begin by getting into a push–up position with your feet and lower legs resting on a Swiss Ball and your hands on the floor at shoulder width. Pulling in your belly button towards your spine, bring your legs towards your chest as you exhale by bending your knees and lifting your hips into the air. Hold the top position for a second and then straighten your legs again thus bringing them to the starting position.
3. The Knee–In with the Medicine Ball is performed by  holding a medicine ball at arms length in front of you (a 90–degree angle is created by the arms and the torso). Note that this version of the exercise, does not allow for the hands to hold your torso up as in the usual knee– ins where you place your hands behind and hold to the bench or the floor, thus making the exercise easier. This version will require some practice, but the torso will get strong enough and you will be able to perform it in no time.
4. The Knee–Ins with Side Rotations are performed just as the exercise before it with the difference that in every 10 repetition you will twist the torso from one side to the next.

WORKOUT (B)
Decline Bench Leg Raise Superset:
4 sets of 10 reps regular leg raises.
4 sets of 10 reps scissor leg raises.
4 sets of 10–second static contraction.
Reverse Crunches on Decline Bench (Keep Feet off bench) —3 sets of 15–25 per side.
Rope Crunches with Double Impact Technique—3 sets of 15–25 reps.

NOTES:
The rope crunches with double impact technique are performed by achieving the contracted position of the rope crunch, pausing for half a second, letting the torso move up a bit and then achieving full contraction again. So in fact, each rep consists of the positive portion of the movement until you achieve full contraction, a slight negative movement, another contraction (so in reality you just did a partial move), and then the negative portion of the movement that takes you to the starting position. All of this counts as 1 double impact rep.
Conclusion:
After 6–8 weeks of the prescribed Advanced Routines you can start creating your own routines using the principles outlined in this booklet. Don’t be afraid to experiment! Also, if you are a bodybuilder who has enough thickness on the abs, you can then switch to the figure routines in this section for maintenance purposes and to enhance the quality of the muscle. Conversely, if you are a figure competitor who needs more thickness on the abdominal wall, then a 6–week cycle of a bodybuilding routine would not be a bad idea.
Hope that this clears up a lot of the confusion on abdominal training. Now remember that there can be no abdominal definition without a good diet.