Get abs fast Workout: training whether you're a homebody or a gym guy, one of these three routines will lead you to six-pack stardom - Personal Trainer - Cover Story

* If you're a gym rat who needs his ab routine to be as tough as the rest of his workout, we've got you covered.

* For the guy who likes exercising at home without having to rely on any equipment, we've got that, too.

* And if you've tried every possible routine out there and need something new to challenge your abs, then get ready for a three-move plan that may seem more appropriate for a day-care center but will leave you crying like a baby.

Can't decide exactly what category you fall into? Then you've got the best of all options. You can try any of the following routines separately for a total abdominal experience, or create your own by replacing an exercise from one workout with one from another (according to their numbers). Whichever workout you choose, it'll be one custom-made for your abs, and your attention span.

STRATEGY #1: THE GYM

So you prefer holding your workouts amongst iron and steel, do you? Then you probably already know there's no need to worry about becoming too bulky by bringing weights into your ab routine. "The abdominal muscles aren't designed for size; they are designed for function," says Fred McDaniel, master trainer and co-founder of the Human Performance Center in Santa Fe, N.M. That means no matter how hard you try, your stomach muscles may get stronger, tighter and firmer, but using weights will never inflate them.

Weights, especially cables, let you work your muscles through a variety of angles by lessening your reliance on whichever single angle gravity allows you. Sticking with the same body-resistance exercises, such as crunches and knee raises, can be counterproductive, especially as you get in better shape. "The leaner you become, the less resistance your muscles get from your decreasing body weight, leaving you with less results in the long run," says McDaniel. Adding weights can prevent this from happening, so your midsection won't suffer from your sleeker appearance.

As for injuries, "the risks involved using weighted abdominal movements are no different than those that come into play using weights for any other muscle group," says McDaniel. "Going slow, maintaining proper form, and always choosing a weight your muscles can handle are the smartest way to lower your odds and improve your results."

You'll need a few pieces of equipment (a high-cable pulley, a chin-up bar and a light dumbbell), but nothing you wouldn't find in any standard health club.

THE EXERCISES

1. CABLE PULL-DOWN (upper abs, internal/external obliques) Get on your knees in front of a high-cable pulley with a rope attachment and grab both ends. Draw your hands down by the sides of your ears (palms facing in) or just above your forehead (1a).

Keeping your hands locked in place, slowly curl yourself down and forward, first drawing your chin toward your chest, then letting your shoulders and back follow (1b). "Imagine you're trying to move yourself vertebra-by-vertebra instead," says McDaniel. "It's more effective to roll through the exercise, instead of thinking of it as simply bending forward." Curl yourself down as far as you comfortably can, then slowly reverse the motion back up.

2. HANGING SIDE-TWIST RAISE (lower abs, transverse abdominus) Hang from a bar with your hands spaced slightly wider than shoulder-width apart. Your legs should hang straight underneath you, toes pointing toward the floor (2a). (If you're advanced, place a dumbbell between your ankles.)

Next, rock your pelvis upward and slowly raise your knees up and to the left (2b). "Imagine you are trying to touch the right side of your hip to your chest," says McDaniel. Slowly lower your legs back down and repeat, this time raising your knees up and to the right. Lower your knees back down and repeat.

3. WOOD CHOP (internal/external obliques, transverse abdominus) Stand to the right of a high-cable pulley with your right shoulder facing the machine. Keeping your feet flat on the floor (toes pointing forward), reach your left arm across your chest and grab the cable handle, then place your right hand on top of your left hand. You should look as if you're holding an ax out to your right side (3a). Pull in your belly button and hold it there for the entire exercise.

Next, keeping your knees slightly bent, slowly rotate your torso to your left as you draw your arms across and down (3b). (Your arms should stay as straight as possible until the movement naturally forces your elbows to bend.) Once your hands end up above your left thigh (3c), slowly reverse the motion back to the starting position and repeat. Switch positions (so that your left shoulder faces the machine) after completing the prescribed number of reps.