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Although everyone covets sleek, toned abs, most consider abdominal training to be a real chore. After all, performing an endless array of crunches and leg raises isn't exactly a party! But what are your alternatives?

Fortunately, this sports-inspired routine is the perfect ab-buster. It breaks down various sports actions into core movements, keeping maximum tension on your abs. By simulating the performance of your favorite activities, it not only develops a tight, toned midsection, but also enhances your athletic prowess. And, best of all, it's fun to perform!

For a high-energy workout, choose three exercises per session and switch them around from one session to the next. Constantly varying your routine keeps your body off-guard, preventing it from adapting to a specific movement. This will help to maintain continual interest as well as fostering better abdominal development. And the best part is, you don't need to spend hours training to see results; it's the quality, not the quantity, of training that counts.

Perform this unique routine one to three times a week, allowing at least 48 hours in between sessions. Aim for 10 to 15 reps per set, resting only briefly (about 30 seconds or so) between sets. Within a couple of months, you'll be sporting a great set of abs!

1) Jam (karate)-Targets the lower abs. Assume a shoulder-width stance and keep your hands at eye-level. Bring your right knee up and in toward your stomach, keeping it as close to your body as possible. Hold for count of three and slowly reverse direction, lowering your foot back to floor. Repeat the move on the left and alternate between both legs.

2) Swing (softball)-Targets the obliques. Stand with your feet shoulder width apart and clasp one hand over the other, extending your arms as far to the right as possible. Keeping your arms straight, slowly bring them across your midline and as far to the left as possible. Make sure that your head is stable and faces straight ahead throughout the move. Contract your obliques and then slowly reverse direction and return to the start position. Without hesitation, alternate from side to side.

3) Slip (boxing)-Targets the upper abdominal region. Bring your elbows in toward your body with hands at eye level. Slowly bend your upper torso down and toward the right, as if you were avoiding a punch thrown at your head. Contract your abs and hold for a count of three, then reverse direction and return to the start position. Perform the move to the left and then alternate from side to side.

4) Pedal (cycling)-Targets the lower abs. Lie on your back with your feet elevated at a 45-degree angle, keeping your hands on the floor for support. Bring your right knee up and in toward your body. Contract your abs and hold this position for a three count, then slowly reverse direction and return to the start position. Perform the move on the left and then alternate between both legs, as if you were slowly pedaling a bike.

5) Jackknife (diving)-Targets the entire abdominal complex. Lie on your back with your feet on floor and hands extended over your head. Simultaneously raise your arms and legs toward one another so that your hands and feet come together. At the top of the movement, both your shoulders and butt should be slightly raised off the floor. Contract your abdominal muscles and hold this position for a count of three, then slowly reverse direction and return to the start position.

6) Spike (Volleyball)-Targets the serratus and obliques. Stand with your feet together and your arms at your sides. In a windmill motion, bring your right arm from behind your body and swing it up and over your head, continuing downward until your arm returns to your side. Make sure to tighten your serratus and feel it contract as you descend. Repeat for desired number of repetitions and then perform an equal amount of reps on the left.

7) Hook (Basketball)-Targets the obliques. Maintain a shoulder-width stance with your arms at your sides. Slightly tilt your body to the left and, in a semi-circular motion, slowly extend your right arm up and over your head, reaching diagonally toward the left wall. At the top of the movement, contract your obliques on your left side, and then slowly return along the same path back to the start position. Repeat the process for the desired number of repetitions and then perform an equal amount of reps on the left.

8) Downward Elbow (jujitsu)-Targets the obliques and serratus. Assume a shoulder-width stance with your elbows bent and your hands at eye level. Keeping a bend to your elbow, bring your right arm back and up, raising it over your head. At this point, your upper arm should be roughly parallel with the ground. Follow through by bringing your elbow downward and across your body, contracting your obliques on the descent. After you have performed the desired number of repetitions, repeat the process on your left.

9) Forehand (tennis)-Targets the obliques. Assume a shoulder width stance with your left foot forward from your body. Point your left toe to the front and your right toe to the side. Bring your right arm out and back so that it is roughly parallel with the ground. Slowly swing your right arm in a semicircular arc, bringing it across the midline of your body. Contract your obliques and then return to the start position. After you have performed the desired number of repetitions, repeat the process on your left.

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