Workout Synopsis:

This is an abdominal workout routine done with a wooden dowel, broom handle, or light weight bar. This should take about 15 minutes and hit all the major abdominal muscles.

Higher Reps - Due to the type of muscle fibers in your abdominals higher reps will be used.

Rectus Abdominis - This is the "6-pack" muscle group of your abs. The main function of the rectus abdominis is to pull the rib cage and the pelvis together.

Transversus Abdominis - This is the deepest muscle layer not seen from the outside of the body. They are used to stabilize your trunk and contain the organs.

External and Internal Obliques - The primary function of this muscle group twists and turns your body. The external and internal oblique work in conjunction of each other, when one the right external oblique and left internal oblique contract you torso will twist to the left.

Workout

4 Sets *all exercises to be perform with the stick across your the back of your traps with a wide grip. This is similar to a back squat grip.

Exercise 1: 15 Stick Sit-Ups
*legs can be flat or bent

Exercise 2: 20 Seated Stick Twists
*twist slowly focusing on oblique contraction

Exercise 3: 15 Stick Sit-Ups‍

Exercise 4: 20 Stick Lying Leg Twists
*lie down with the stick in the same position, lift your legs in the air bent 90 degrees, lower from side to side

1 Minute of REST

Additional Tips

You should be able to make it through this routine and it will become increasingly more difficult which each set.
If 4 sets are too difficult drop the sets to fit your level.
If the stick sit-ups are too difficult try anchoring your feet with something or reducing the reps.
It is normal to have to take small breaks throughout, do your best to not break.

Visit Life in Motion Fitness article for more information on building your abdominals.