A clean diet and a low body fat percentage are ultimately what will give you the right platform for a well-chiselled physique. By adding in some weight to your ab training, you’ll be giving your body the stimulus it needs to adapt and grow – so you can start seeing some real results.
One of the easiest ways to train your abs is by using free weights. Do 3 sessions a week, alternating between workouts A and B with a day of rest in between. Perform the moves as a circuit. Do each exercise for 60 sec then move onto the next with just 30 sec rest between each exercise.
Do up to 6 circuits, taking a 60 sec break between each. In your third and final week, combine both workouts into one big circuit. Follow the same work-to-rest ratio, doing up to 3 of these mega circuits per workout, 3 times a week.
Six Pack Workout A: Your 45 minute fat-fryer:
Dumbbell good morning to front squat:
How to:
- Hold a dumbbell as shown and bend at the hips.
- Hold for 2 sec.
- Return, then immediately squat.
- Hold.
- Repeat as required.
Dumbbell hip raise and floor press:
How to:
- With knees bent and feet flat, drive through your heels to raise your hips and press the weights.
- Hold for 2 sec.
- Return.
- Exhale sharply at the top to work those abs.
- Repeat as required.
Neutral grip dumbbell row to clean:
How to:
- Bend at the hips and let the weights hang.
- Row them to your sides.
- Hold for 2 sec, lower and repeat.
- Now straighten up and quickly clean the weights.
- Two more to go.
Dumbbell forward hinge to lunge:
How to:
- Hold a dumbbell in your right hand, step forward with your right leg and lower the weight.
- Stand up, step out to the left and lower the weight to your left foot.
- This will build flexibility too.
- Switch legs after 30 sec.
- Now shake them off and move on.
Mud run press up crawl:
How to:
- In a press up position, lower your chest until it’s inches off the floor.
- This forces your abs to hold your body steady.
- Move your right hand forward.
- Then your left and continue crawling for the allotted minute.
Six Pack Workout B: Your abdominal shred:
Suitcase deadlift to sumo deadlift:
How to:
- Squat as far as you can.
- Keeping your back straight; pause for 2 sec and stand back up.
- Now step out so your feet are twice shoulder width and lower the dumbbells between your legs.
- Get up; repeat.
Dumbbell row to high pull:
How to:
- Lower your torso and pull the weights to your chest.
- Lower and repeat.
- Stand up and pull the weights up high.
Hand to hand staggered hip hinge:
How to:
- Hold a dumbbell in your right hand, left foot forward.
- Bend your hips and pass the weight to your left.
- Straighten and repeat the other way.
- The ‘catch’ forces your core into action.
- Switch legs after 30 sec.
Modified handstand and shoulder tap:
How to:
- In a pike position, as shown.
- Slowly raise your hand to touch your left shoulder.
- Now your right.
- If the sweat isn’t rolling off your nose, work harder.
