If you’re looking to build up your abs muscles fast and have fun in the process, I can recommend the following four “superhero” exercises.  Although these aren’t specifically abs workout routines, these exercises will help tighten up your abs, and get a fast six-pack appearance to your midsection.

In each of these exercises, you will want to do 2 or 3 sets, resting 30-60 seconds between each.  I recommend you do this workout 2 to 3 times a week, being sure to rest at least a day between sessions.

Equipment required:  a pull-up bar, and a back-extension station.

1.  Climb Like Spiderman

This is really a great exercise for your arms and shoulders, but it also works your midsection.

Grab a pullup bar with an OVERHAND grip.  Make sure your hands are a bit more than shoulder-width apart.  Pull up toward your right hand as you simultaneously bend your right knee and lift it toward the bar as if you’re trying to climb a wall like Spiderman!  When your chin is above the bar, lower yourself back down, and repeat on the left side.  Do 10 reps.

2.  Leap Like The Hulk

This works your obliques, but also builds stronger legs.

Stand on an exercise mat, bend at the hips and knees to quickly lower your body about halfway into a squat position.  Then, quickly explode upwards as you simultaneously swing your arms overhead as if you’re trying to leap a hundred yards in a single bound.  Don’t leap forward, just leap upwards.  Land as softly as possible and then immediately drop down to the half-squat position.  Do 10 reps.

3.  Fly like Superman

This is a superhero exercise for strengthening your back and your abs.  As I do it, I think of how Christopher Reeve must have felt in his flying harness when filming the Superman movies.

Position yourself at a back-extension station.  Lie face down and anchor your feet.  Start in a bent over position with your hands on the floor.  Hold a pair of dumbbells with your arms hanging down.  Keeping your abs tight, raise both your torso and arms until your body is in a straight line.  Hold for the count of 5, and then lower yourself back down.  Do 10 reps.

4.  Swing Thor’s Hammer

This is a fun exercise for building your upper body.  It will work part of your midsection and abdominals.

Grab a barbell (unloaded at first, then work yourself up to adding weight), with one hand with your palm facing up.  Curl the bar up toward your shoulder and continue upwards.  Press the bar over your head while simultaneously rotating your palm so it faces forward when you reach the top.  Stretch and push the weight as high as you can.  (Think of the line “By the Hammer of Thor!”) Lower the bar, switch arms, and repat.  Try for at least 6 reps per side, and then go for 10!

Remember, in each of these exercises, you will want to do 2 or 3 sets, resting 30-60 seconds between each.  I recommend you do this workout 2 to 3 times a week, being sure to rest at least a day between sessions.  You’ll find that these exercise will help you get a fast six pack, and really develop washboard abs that are the envy of your friends.

It’s amazing where you can find inspiration for new abs workouts!   Marvel Comics superheros are the best.