You can use athletic workouts to help sculpt your abs and your total body. Athletic bodyweight workouts will blast fat from your body like never before. Just try the workouts for a period of time and see for yourself!
Athletic bodyweight workouts are very intense and will improve your body's composition (fat loss, more muscle mass). These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights.
When you are trying to sculpt your abs, don’t depend on isolation training (i.e., just training your abdominal section). Your goal should be to burn total body fat and to eat healthy meals. Your body will know where to burn the fat.
If you participate in sports activities, you need to exercise to prevent injuries. If you just show up for your game on the weekends without preparation, you will blow out a hamstring or pull a quad muscle (or a worse injury).
Begin your training by getting your body in general condition. Full body strength training (three days a week) and interval cardio (two to three days a week) sessions will get your body ready for more intense training to follow. Do this training for two to three weeks.
You would then progress to do basic plyometric exercises like squat jumps and cone hops. Plyometric exercises help you to increase power. Traditional barbell and dumbbell strength exercises do not allow you to move at the speeds necessary to improve power. Strength training gives you muscular and nervous system development needed to develop optimal power.
To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed.
Athletic bodyweight circuit workouts are a tried and true method to burn more fat, increase strength/endurance and improve heart health.
Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest two to three minutes and do the circuit two more times. Here is a good athletic bodyweight workout:
--Bodyweight squats, moderate pace