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Debbie's Abs Training Guide for women About Me: I reside in Schererville, Indiana USA.  I have been weight training for four years and work out at World Gym in Highland, Indiana.  I have a successful "body makeover" story to share.  Summer of 1998,  I started exercising after reaching a weight of nearly 160 pounds.  I did mostly aerobic exercise and a few machines, along with a change in my diet and dropped the weight.  About a year later I discovered a love for weight lifting and started planning for my first competition.  The rest is history, with four NPC titles, IFBB Pro Card and representing Team USA with more to come.  Below I have included how I train my abs and the diet plan I follow that keeps me lean. I train my abs twice weekly. Abs always trained after my arms or back workout, never after chest or legs. 3 sets of approximately 30 reps - decline crunches on a variable decline bench. Setting the bench at the lowest possible decline, I prefer to cross my arms at my chest , sometime clutching a 5 pound weight for more resistance. 3 sets of 20 - failure, reverse crunches on a variable decline bench. Grasp the bench with hands overhead, bringing knees to chest and extending straightened legs back down. Never let your legs hit the floor, always keep a tight resistance on your abdominals. I alternate the following two exercises between my ab sessions 2 sets of 15 each, leg lifts and knee ups on the roman chair using your arms and elbows for support. NO REST. I do 15 leg lifts and then go straight into the knee ups. (On the knee ups, lean forward slightly and really crunch those abs hard).  Two sets of 20 bicycle crunches, this one you can even do in the comfort of your own home. (When pedaling, make sure that your legs extend straight out, but never touching the floor). Make sure that your legs extend straight out, but never touching the floor). Cardio, Cardio, Cardio!!! You can do ab work from now until the cows come home.  Unless you increase your cardio, will not get the ab definition you want until you lose the fat covering the ab muscles.  I always finish up a weight training session with 20-30 minutes of cardio.  I usually resort to the treadmill walking fast, using the maximum  incline of 15 and I try to keep my heart rate around 70%.  Of course,  the closer I get to a competition, I devote more time to cardio and burning more calories.  I really start noticing changes in my physique when  I do morning cardio on a empty stomach (usually 3 times weekly along with my regular training program).  This type of training is not for everyone, be careful, it is hard to push yourself on a empty stomach.  I usually just go 30 minutes at the most. Avoid Alcohol !!!  Hard advice to give from a true "partier" like myself. A small sacrifice to look good.  Cut sodium intake. Avoid sugar where possible. 5 small meals every 3 - 4 hours. Example of my usual 5 small meals 4 egg whites, protein drink, 1 piece of whole wheat toast ½ cup of oatmeal, protein drink or a protein bar chicken breast, 1 cup of brown rice or small baked potato 1 can of solid white albacore tuna on 1 piece of whole wheat bread chicken breast, 1 cup of brown rice or small baked potato pre-workout protein drink post-workout protein drink I personally endorse and recommend Beverly International Range of supplements Ultimate Muscle, 2 lb Our Price: $37.95 Regular: $47.50 Flavor Vanilla Chocolate Cookies & Cream Ultra 4 Multi-Vitamin, 120 tabs Our Price: $15.95 Regular: $20.00 Articles Home