These routines and exercises are based on my experience, knowledge and opinions. Before trying any of these exercises it is advisable to seek medical advice. Any exercise can be dangerous and I accept no responsibility whatsoever should you attempt any of the exercises or routines described.

There are three things required to improve musculature: EXERCISE, FUEL (FOOD) + REST. If one of these 3 things are missing or is lacking in quality then you are not going to develop as you may wish. Correct exercise, the correct food and enough rest are all vital. It is no use exercising all day, everyday, if you are not eating decent  foods or not getting enough rest.

Most people ask how to get a flat and defined midsection (stomach) so this is where I will start. I will explain in as simple terms as possible. It helps to have a little  understanding of the muscles associated with a particular exercise.

The muscles that pull the stomach in and give definition are known as  abdominal muscles. Behind these are long muscles called psoas muscles. Most traditional 'stomach exercises' focus on the psoas muscles, not the abdominal muscles. Traditional 'stomach exercises' can damage the lower back, damage the neck and are ridiculously inefficient in building a strong stomach.

Another exercise people tend to do are side bends. This is not going to achieve what most people I have spoken with want. They want a slim looking midsection. Side bends will develop muscles that look like 'love handles'. These muscles are extremely quick and easy to develop and are useful for particular sports. They are unlikely to help in developing a flat, defined midsection.                          

It is also important to understand that you must have relatively little fat for the abdominals to show and at the same time you must have enough abdominal muscle to have something that will show. See this link for Fat Loss

The abdominal muscles can only contract to move the body about 30 degrees. Any more movement and you will not be using the abdominals to do the work. So the energy utilised will simply be wasted and you will be wasting your time!

Something else you should understand is that the abdominals are made up of three sets of muscles. The lower, middle and upper abdominals. The upper abdominals tire quicker than the lower. Each exercise focuses on a specific abdominal muscle group, although they affect the whole range of muscle groups. Because of this you should exercise the lower abdominals 1st, then the middle abdominals and then the upper abdominals. This will develop a classic '6-pack' in the shortest amount of time possible. It is also vital to understand that it is the quality of the exercise not the quantity. It is no use doing many repetitions of any of the exercises if they are not done correctly. It is however worth doing a few repetitions of the exercises in perfect form. It is also of no use advancing if you are still making progress at the same level you started. Only go to the next level once you have come to a plateau and have stopped making any progress. There are no points for advancing earlier - you just won't develop as quickly as you otherwise would. It may even never be necessary for you to advance beyond the 1st routine!