To achieve six-pack perfection, you need to understand and develop the collection of muscles that make up your ‘Core’. Your Core doesn’t just look great, it helps stabilize your spine in a 360-degree technique. It also transfers energy between your upper and lower body.
Controlling your Core to avoid flexion or extension is known as Isometric Stability. The exercises associated with this are the plank (which I know you all love) and ab rollouts. Exercises such as these extend the body, which forces the anterior Core to kick in and stabilize the spine. This will activate your abs more than any other exercise.
When movement stems from your midback and hips, it is known as Rotation. Undertaking this type of movement will help your body become more fluent. The more you practice, the better your rotation becomes……. bring your dirty mind back to this article.
Sharpen your abs and strengthen your core in less than 15 minutes! These two circuits cover all three components of abs training to take your six-pack from ‘showing off at the pub’ to being gym-worthy.
CIRCUIT 1:
Directions: Complete each move one after the other, resting 90 seconds between each round. Do 4 total rounds.
| Exercise | Reps |
|---|---|
| Ball Crunch | 15 |
| Ab Twist with Bar | 10 per side |
| Ab Rollout | 15 |
| Weighted Crunch | 15 |
CIRCUIT 2:
Directions: Complete each move one after the other, resting 90 seconds between each round. Do 4 total rounds.
| Exercise | Reps |
|---|---|
| Hanging Leg Raise | 15 |
| Russian Twist | 10 per side |
| Forearm Plank | 30 sec |
| Weighted Leg Raise | 15 |
Ball Crunch:
How to:
- Lie on the ball with knees bent and feet about shoulder-width apart.
- Crunch your torso toward your knees, raising your chest upward.
- Stop when the middle of your back loses contact with the ball.
Ab Twist with Bar:
How to:
- Hold a bar over shoulders with both hands, feet about shoulder-width.
- Brace core, then twist upper body until the bar is pointing in front of you.
- Contract your obliques as you rotate.
Ab Rollout:
How to:
- Using an ab wheel and while keeping your lower back straight.
- Roll out as far as you can, just before your lower back dips, then return to start.
- That’s 1 rep.
Weighted Crunch:
How to:
- Lie on your back, placing a medicine ball between your feet. (Another variation is to hold a weight with your hands.)
- With your hands locked behind your head, brace your core and lift your shoulders and upper back off the floor.
- Hold at the top for a second, then retract on the way down to the starting position.
Hanging Leg Raise:
How to:
- Grab a pullup bar with an overhand grip (or a rope, as shown), making sure your arms are straight and feet are off the ground.
- With legs completely straight, tighten your core and use your abs to raise feet toward shoulders.
- Pause when your thighs reach your chest.
Russian Twist:
How to:
- Sit on the floor in the top position of a situp and, while holding a medicine ball with both hands, extend your arms in front of you.
- Explosively twist your body to one side and then twist back.
- Alternate sides.
Forearm Plank:
How to:
- Place forearms on the floor (or on a medicine ball), with elbows directly under shoulders.
- Lift hips, forming a straight line from head to heels.
- Hold for 30 seconds.
Weighted Leg Raise:
How to:
- Seated on a bench or floor, place hands under glutes, palms facing down.
- Keeping your legs as straight as possible, slowly raise your legs perpendicular to the floor.
- Hold momentarily, then lower.
- For added resistance, place a medicine ball between your feet.
