Instructables

How to Sculpt your Abs at Home - (using chairs and your couch)

video How to Sculpt your Abs at Home - (using chairs and your couch)
This is an ab workout that you can use to sculpt your abs naturally at home. There is no equipment required at all and you can do it right in your living room!

The song is called: Mozart by Mat Zo and Arty. Links to their channels are in the description because their music is very good.
Arty: http://www.youtube.com/user/artyworldwide
Mat Zo:  http://www.youtube.com/artist/mat-zo

WORKOUT DESCRIPTION:
Normal Version:
-  Forced Leglifts - 3 sets of 15-20 reps
-  Forced leglifts to the left and right side - 2 sets each side 15-20 reps.
-  Chair crunches (situps holding a chair) with "cat vomit" crunch - 3 sets of 12-15 reps and then 5 reps of "cat vomit" crunches (each "cat vomit" crunch rep will be held for 5-8 seconds).
-  Leglift glute raises with "cat-vomit" crunch - 3 sets 10-12 reps with a hold for 1 second when the glutes are lifted off the ground.  Within the same set do 5 reps of "cat vomit" crunches. (each myotatic crunch rep will be held for 5-8 seconds).
-  Alternating Chair crunches - 2 sets of 20-30 reps. This is the last workout, the reps will be completed in quick succession.

Easy Version:
-  Forced Leglifts - 2 sets of 12-15 reps
-  Forced leglifts to the left and right side - 2 sets each side 12-15 reps.
-  Chair crunches (situps holding a chair) with "cat vomit" crunch - 3 sets of 10-12 reps and then 5 reps of "cat vomit" crunches (each "cat vomit" crunch rep will be held for 5-8 seconds).
-  Leglift glute raises with "cat vomit" crunch - 2 sets 10-12 reps with a hold for 1 second when the glutes are lifted off the ground.  Do not do "cat vomit" crunches with the leglift glute riases if you are doing the easy version.
-  Alternating Chair crunches - 2 sets of 10-20 reps. This is the last workout, the reps will be completed in quick succession.
(If holding a chair is too difficult, then these can bedone without it)

Specific Abdominal Muslces worked:
---Leglifts: lower abdominals and obliques for the left and right side Leglifts.
---Chair crunches: Upper abs and serratus
---"cat vomit" crunches: Transverse abdominus (these are the muscles in your stomach responsible for giving bodybuilders that lean thin waist look). An example of a person who had very developed transverse abdominus: http://www.google.com/imgres?sa=X&biw=981&bih=544&tbm=isch&tbnid=g17yK3pW0j7YHM:&imgrefurl=http://www.frankzane.com/&docid=kRd2f7SRPGhukM&imgurl=http://www.frankzane.com/images/cover_c.jpg&w=190&h=388&ei=wO3aUeaJHYPa8wTjpIDgDw&zoom=1&iact=rc&page=1&tbnh=139&tbnw=80&start=0&ndsp=24&ved=1t:429,r:0,s:0,i:88&tx=47&ty=49

Here is a description of the "cat vomit" crunch (extremely important to complete these in this workout).
I experimented with these because of reading about them in The 4-Hour Body by Tim Ferriss. They work very well for the purpose in which they were designed for. http://www.sixpackabsexercises.com/blog/the-cat-vomit-abs-exercise-with-pictures/875
The difference with the way they are completed in this video is that tthe hold is done with your back on the floor (as to slightly recruit the rectus abdominals as well)

Check out my other Instructables: Instructables/GetBooshBros
Youtube - GetBooshBros
Jett Green11 months ago
I can't see the video, where the video should be there is a box of white. Can you discribe?
GetBooshBros (author)  Jett Green11 months ago
I will try to repost it or test it out with my friends computer. I feel bad if the video has not been working because it really shows how to do each workout very clearly. (And its fun to watch even if someone was to just watch it for the point of being interested in bodybuilding/fitness).
GetBooshBros (author) 11 months ago
In this video I want to make sure everyone knows: "Myotatic Crunch" is synonymous with "Cat Vomit Crunch" even though by their definition, they are not the same thing.

Check out 4-hour Body by Tim Ferriss to learn more about that exercise and why it works so well.