I like to start this routine with abs and finish up with cardio. I like to start with decline bench sit ups. This is a very simple exercise to do but its very effective if you do them consistently. I do 4 sets of 25 reps for these. Next I like to do hanging leg raises. I hang from a pullup bar and raise my knees to my chest. Be sure to squeeze the abs on every rep and try not to use to much momentum. I do 4 sets of 15-20 reps for these. From there I like to do in-outs on a flat bench. Plant your butt at the edge of the bench and plant your hands firmly on both sides close to your body. Lean back and bring you knees into your chest. Same here. Dont use too much momentum and be sure to sqeeze the abs on each rep. I do 4 sets of 25 reps for these. From there I like to do side leg raises on the floor for my obliques. Simple exercise but very effective for tearing those obliques apart. I do 4 sets of 25 reps per side. From there I like to finish up with russian twists on a decline bench. Twist your torso back and forth and touch your opposite elbow to your opposite knee and use a 1-1 count all the way to 25 reps per side. 4 sets of these. You can intensify this exercise by leaning back further and holding a light dumbbell in between both hands. From there I start cardio. I usually hop on the treadmill and jog at a moderate pace (6.0) MPH for 15-20 minutes. I do this routine up to 4 times a week when I'm on my cutting cycle. If you want to burn fat and get shredded abs then this is the type of routine you should be doing 3-4 times a week.

Good post man. I want to start tearing up my abs so I'm definitely gonna start doing them more often. Right now I've only been doing them once a week but 3-4 times a week sounds a lot better. I do most of these lifts but I havent tried the hanging leg raises from a pull-up bar, I'm gonna have to add that in there.

Nice man!  Nathan is always tearing it up in the gym!  The hanging leg raises are AWESOME, if you need some help with form, the "Hanging Leg Lift" an the "Suspended Leg Lift" on the EXERCISES section of the site.  It is located in the WORKOUTS dropdown menu next to MY PROFILE.

Remember, these exercises will help build the muscle, but to lose the fat you need to circuit train and eat right so get on that meal plan!  oh yeah! #HTH

awesome bro! It takes time to master the hanging leg raise! Once you get good at them and build the endurance and core strength try doing toe to bars. You simply raise your toes to the bar. Touch the bar, lower your legs in a controlled manner to the starting position and repeat. These will have your abs sore for days! 

This is actually my 4th day of eathing healthy! I'm pretty excited that I've finally took the plunge to diet, I've never done it before. All I ever eat is red meat and mashed potatoes lol. Now I'm focusing on extra lean turkey, chicken, rice and spinach.

I was a very picky eater as a kid so it's hard for me to try new foods. I've NEVER eaten fish or any type of sea food before and that all my buddy Rico would ever eat and he had like no body fat. I figure I'll jump into the whole fish thing soon, i guess I'm just starting with a baby step.

That sounds extremly good man ! I wish you the best of luck, you seem very determined and motivated which always indicates a bright future :)

My favorite ab exercises are:
Biecycle
Hanging leg raises
Pretty much every single oblique exercise 

All of these just gives me a great burn in my abs so i just have to love em' !

It is all about the healthy eating.  Yes, if it fits your macros can apply, but if you eat things full of sugar and other junk your results will not be as good as they can be and if anyone says otherwise they are just juicing and claiming they are "natural".

I am so proud of you man!!!  Keep up the great work! #HTH

Thanks! I am determined, thats for sure. If things keep going good like they are now, I should be in my local Sheriffs academy next June! My recruiters tell me I should only focus on cardio and lose all my muscle. I say screw that, I know I can be "The Big Guy" (thats what they called me, I thought it was an awesome compliment haha) and still be a great runner. I just need to lose the body fat by eating right, work on cadio every day, and stick to my regular training.

What do you think? Is that possible or am I being highly optimistic?

I don't want to lose my muscle gains lol!

You can indeed be a great runner with loads of muscle. I actually belive that is better than being skinny reason being your body can be fueld more since you have a larger structure that can hold more nutrition ! So i would not try to lose my muscle, i would simply do more cardio and eat like a beast ! 

hell yeah man!

Yeah those 2 are really good bro. I love training my obliques as well! The burn just feels so great!

Scott,

Those are killer!  I try to be at a 45 degree angle by doing a half pull-up and then bring my knees up at the same time I contract my upper abs.  Kinda like a pull-up/crunch/knee-up combo if that makes sense.

John

yeah, thats how I do my toe-to-bar.  Even though you use a bit of momentum to keep going, you as an end result do a lot more reps and can really burnout your abs on the exercise :)