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.
What I am trying to help you understand is that you must train and nurture your Core and with that comes that ripped six-pack you have always strived to achieve.
When we think of Abs training, we are most likely to picture stomach crunches or sit-ups. These are what is known as flexion moves and although they are part of the component of your Core, you will also need to focus on isometric stability and rotation.
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 exercises.
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
- Lie on ball with knees bent and feet about shoulder-width apart.
- Crunch torso toward knees, raising your chest upward.
- Stop when the middle of your back loses contact with the ball.
Ab Twist with Bar
- 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
- 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
- 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
- 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
- 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
- Place forearms on 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
- Seated on a bench or floor, place hands under glutes, palms facing down.
- Keeping your legs as straight as possible, slowly raise legs perpendicular to the floor.
- Hold momentarily, then lower.
- For added resistance, place a medicine ball between your feet.
