This program is directed to people who completed A6W workout already. Its the most challenging ( depends on level ) abs workout ever made. This will give you ultimate abs strength. If you didn’t completed the  A6W workout, start with the level A. At the bottom you have the workout schedule !

The Exercises

Look over these exercises to become familiar with them. Following the exercise descriptions, we’ll present a series of routines ranging from beginning to very advanced.
Again, don’t be surprised if some of the exercises are similar to exercises you’ve done in the past. Remember, it’s the sequence and timing of the exercises that make all the difference..

Hanging Leg Raises

For this particular exercise, you need a horizontal bar of any sort from which to hang; a doorway-chinning bar will work. Take a slightly wider than shoulder width grip on the bar and, keeping your upper torso as relaxed as possible, raise your legs until your knees almost touch your chest. Your pelvis should rock forward as you raise your legs (see illustration below)–this guarantees maximum abs involvement. Hold for a second or so, then lower legs back to
the starting position. Repeat. It’s important to lower your legs just slowly enough so you don’t start swinging; your
knees should be slightly bent throughout the exercise. 

Hanging Knee – Ups
These are similar to the previous exercise except that in this case you should fully bend your knees as you lift, and actually try to touch them to your chest.

Lying 6 –Inch Leg Raises

Lie on your back on a soft mat or carpet, and place your hands under your pelvis, palms down, shown below. Raise the legs about 18 inches off the floor, then lower to about 12 inches. Repeat–up 18, down to 12; up to 18, down to 12; etc. Your hands and arms should function as a cradle to prevent your back from arching; your 1 back should remain flat against the floor throughout the exercise. It’s possible to do this one almost totally with the psoas muscles, so concentrate ‘to make sure your abs that do the work. Think less of raising the-legs and more of forcing an “accordion-like” movement out of your stomach muscles-rocking the pelvis forward and back, which, in turn, should move the legs up and down. When you get it right, the abdominals will take the brunt of the strain. Note: Inevitably, you will feel this one at least to some extent in your lower back. Don’t worry it’s normal. But if the exercise actually hurts, then either (1) you are not doing ‘it right (reread the description and try again), or (2) your abs are not yet strong enough to do the exercise correctly. Wait and try again after 2 couple of weeks.

Advanced Lying 6-Inch Leg Raises

Begin Lying Leg Raises as described on previous pare. At the top of the motion, when your legs are, as far off the ground as they get, rock your pelvis up off your arms. Hold for a split second, then lower your pelvis and legs and begin your next repetition. These are more difficult than regular leg raises because the pelvic rock greatly increases the involvement of the abdominals. As soon as you find yourself able to do these, substitute these wherever the routine calls for Lying Leg Raises.

Abdominal Cramps

Lie in standard bent-knee sit-up position (sec below) and, while exhaling, very slowly raise your shoulders and upper back about 30° off the ground. Hold for a second or so; then slowly return starting position. Note: Keep your arms in place (palms against back of your head, elbows out) but as relaxed as possible throughout the exercise–do not pull against the back of your head. Pulling won’t make the movement any easier and it will give you one heck of a neckache. One full rep should take at least 2 seconds.

Cross-Knee Abdominal Cramps

These are a lot harder than the previous exercise, and you should save them until regular abdominal cramps become too easy. Lie in bent-knee sit-up position, and slowly raise your shoulders, upper back, and right hip up off the ground-your right elbow should turn toward (but not touch) your left knee. Hold at peak for at least a second; then slowly return to starting position and repeat with left hip coming off the ground, and left elbow turning toward right knee.

1/4 Sit-Ups

Start in bent-knee sit-up position, but with legs up off the floor so both your hips and your knee form right angles. Quickly raise upper back and shoulders off the floor  (as in Abdominal Cramps); then lower and repeat. You should do these as fast as you can. An important difference between these and Abdominal Cramps: In this case you should think “up” with the torso, rather than “to the knees” (as you do when doing Cramps). This varies the stress on the abs and assures greater definition. Just follow the arrow in the figure below.

Knee Rock-Backs

These are like inverted Abdominal Cramps. Begin in bent-knee sit-up position, feet on the floor, but arms extended straight out a few inches from your sides (palms down), and rock back until your knees hit your chest and your lower back comes off the floor. Lower and repeat. Note: Pace should be moderate–about 1 rep per second.

Pull-Down Ab Crunches

Drape a towel, or something similar (like a shirt or short length of rope), around the cable that connects to a lat pull-down bar so you can grab both ends of the towel and pull the bar down. The Starting Position: Kneel in front of the machine, holding onto the towel,-and bring your hands to the top of your head (this should look a bit like praying). You should be far enough away from the machine so that the cable comes down to you at a slight angle, rather than straight down. The Exercise: Hunch over until your elbows touch your knees, hold for a second or so, then uncurl back to starting position. Make sure your hands stay against thc,top of your head. Repeat.
Note: As you do the exercise, think of hunching over a pole running across your chest just below your sternum. This will maximize ab involvement and minimize Psoas contribution. (see “Right’ and “.Wrong” illustrations below.)

SPINAL ERECTORS: The Balancing Antagonists

Earlier in the course we mentioned that the abdominals work in concert with the Spinal Erector muscles to hold your spine upright. Throughout the body, muscle groups work in pairs to maintain a balance of strength around joints. For this reason we’re including suggested work for the spinal Erectors. This exercise is not essential for abdominal development-we present it as part of an integrated approach to conditioning for health. A proper balance of strength between these two sets of muscles will insure good posture and a balanced distribution of
stress in daily activity.

Hyper-Extensions

These are best done on a bench made for the purpose (you can find one in most gyms), but can also be done on the edge of a resilient surface like a bed, padded table,
arm of a sofa, etc., with someone holding your ankles. Lie face down, bent at the waist; hanging over the edge of the bench. Lightly rest your hands behind your head or neck, and slowly straighten your body to a horizontal position. Don’t come up any higher than this. Throughout the motion, keep your head and shoulders arched backwards, as in a swan dive. Don’t try to lace your fingers together behind ~our neck; if you maintain the proper arch, your fingers may barely touch the sides of your head.

THE ROUTINES

Speed Key
(f) = Fast (about 2 reps per second)
(m) = Medium (about 1 rep per second)
(S) = Slow (about 1 rep per 2 seconds)

Level A
If you’re new to conditioning exercise, start at
this level.
Exercise Goal/Speed
Lying 6-inch Leg Raises …… 2o reps (m) o rest
1/4 Sit-ups ………………..…… 25 reps (s) o second rest
Lying 6-inch Leg Raises …… 15 reps (m) o rest
1/4 Sit-ups ………………..…… 20 reps (m) o rest

Level 1
Exercise  Goal/Speed
Lying 6-inch Leg Raises………… 25 reps (m) 15 seconds rest
Lying 6-inch Leg Raises………… 20 reps (m) no rest
Abdominal Cramps……………25 reps (s) no rest
¼ Sit-ups………………………10 reps (f)

Level 2
Exercise  Goal/Speed
Hanging Knee-ups ……………. 10 reps (m) 15 second-rest
Hanging Knee-ups ……………. 8 reps (m) no rest
Abdominal Cramps …………… 25 reps (s) 15 second rest
Abdominal Cramps …………… 10 reps (f)

Level 3
Exercise Goal/Speed
Hanging Knee-ups ………..…… 15 reps (m) 15 second rest
Hanging Knee-ups ………..…….. 10 reps (m) no rest
Lying 6-inch Leg Raises…………. 15 reps (s) no rest
Abdominal Cramps ……….…….. 20 reps (m) no rest
¼ Sit-ups………………….……10 reps (f)

Level 4
Exercise  Goal/Speed
Hanging Knee-ups …………….. 20 reps (m) 10 second rest
Hanging Knee-ups ……….……. 15 reps (m) no rest
Lying 6-inch Let; Raises ……..…20 reps (m) 10 second rest
Lying 6-inch Leg Raises ………. 15 reps (m) no rest
Abdominal Cramps …………….. 30 reps (s) no rest
¼ Sit-ups……………………….10 reps (s)

Level 5

Hanging Knee-ups …………….. 25 reps (m) 10 second rest
Hanging Knee-ups …………….. 20 reps (m) no rest
Lying 6-inch Let; Raises ……..…20 reps (m) 10 second rest
Lying 6-inch Let; Raises ……..…15 reps (m) no rest

Level 6
Exercise Goal/Speed
Hanging Leg Raises …………. 5 reps (m) 10 second rest
Hanging Leg Raises …………. 5 reps (m) no rest
Hanging Knee-ups …….…….. 10 reps (m) no rest
Abdominal Cramps …………… 35 reps (s) no rest
1/4 Sit-ups ………………………. 15 reps (f)

Level 7
(Those in exceptional shape should start at
this level)
Hanging Leg Raises …………. 10 reps (m) no rest
Hanging Knee-ups …….…….. 5 reps (m) 15 seconds rest
Hanging Leg Raises …………. 5 reps (m) no rest
Hanging Knee-ups …….…….. 5 reps (m) no rest
Lying 6-inch Leg Raises…….25 reps (m) no rest
Abdominal Cramps …………… 35 reps (s) no rest
1/4 Sit-ups ………………………. 15 reps (f)

Level 8
Exercise Goal/Speed
Hanging Leg Raises …………… 10 reps (m) no rest
Hanging Knee-ups ……………. 5 reps (m) 10 second rest
Hanging Leg Raises …………… 10 reps (m) no rest
Hanging Knee-ups ……………. 5 reps (m) 10 second rest
Lying 6-inch Leg Raises…….30 reps (m) 10 second rest
Lying 6-inch Leg Raises…….25 reps (m) no rest
Abdominal Cramps …………….. 35 reps (s) no rest
¼ Sit-ups……………………. 15 reps (f) no rest

Level 9

Hanging Leg Raises …………. 12 reps (m) no rest
Hanging Knee-ups … as many as possible (m) 10 second rest
Hanging Leg Raises …………. 10 reps (m) no rest
Hanging Knee-ups .. as many as possible (m) no rest
Lying 6-inch Leg Raises ……….. 30 reps (m) 10 second rest
Lying 6-inch Leg Raises………. 20 reps (m) no rest
Cross Knee
Abdominal Cramps…. as many as possible (s) no rest
Abdominal Cramps…. as many as possible (s) no rest
1/4 Sit-ups ………… 15 reps (f) no rest
Knee Rock-backs ..………………. 20 reps (m)

THE SCHEDULE – HOW MUCH, HOW OFTEN

If you’re a beginner, start at Level A and do the program 3 times per week. (for example: Mon/Wed/Fri). When this gets too easy, go to 4 times per week, grouping workout days in pairs Mon-Tues! Thurs-Fri). You should be able to move up to the next level within a month.

Everyone else (except those in excellent shape) should start at Level I and work their way up, trying to get as much out of each level as possible. We can’t stress this  enough. There’s no advantage to jumping up levels before you need to-you just make yourself work harder than necessary. It’s a question of balance: You must overload the muscle to get results, but overloading to much too fast just wastes energy and increases the risk of injury. Start with a 3 day-a-week program and work up to 4. If you plan to add the optional Hyper-Extension Exercise, do 2 to 3 sets of 10 to 12 reps—either after the Legendary Abs routine or after any other work you do for your back muscles, Those in exceptional shape should start out at Level 7 or 8, training 4 days a week (Mon-Tues/Thurs-Fri;). On the first day of each two-day pairing, add 2 sets of Pull-

Down Ab Crunches at the end of the normal routine:

Monday
Level 7 or 8 Routine no rest
Pull-Down Ab Crunches (8-12 reps) 10 second rest
Pull-Down Ab Crunches (8-12 reps) (Optional Hyper-Extensions)

Thursday
Level 7 or 8 Routine no rest.
Pull-Down Ab Crunches (8-12. reps) 10 second rest
Pull-Down Ab Crunches (8-1Z reps) (Optional Hyper-Extensions)

Tuesday
Level 7 or 8 Routine
(Optional Hype r-Extensions)

Friday
Level 7 or 8 Routine
(Optional Hyper-Extensions)