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By Parker Cote Photos by

Getting a set of lean, sexy abs bs is the  


number one goal for millions of gym goers, yet so few achieve it. To get a strong, trong, great looking 6-pack doesnt happen ppen by accident; it requires many things s to work in synergy. A clean diet, an effective ctive cardio program and regular abdominal workouts are essential. This article will focus cus on the latter, and provide you with a hard-hitting ard-hitting abs routine you can do next time e you go to the gym. While a proper diet and cardio o will decrease body fat to make your abs visible, its direct abdominal training ning that will develop the 6-pack muscles and give GHQLWLRQDQGVKDSHWR\RXUDEV7KLV V 7KLV routine will target the upper, lower wer and side portions of your abs giving you a complete workout. The most important aspect of f abdominal training is to constantly switch up your workouts to keep the routine fresh esh and ensure continued results. You can an do this by adding new exercises, using different rep ranges and making sure the abs get trained from a variety of angles. If you get stuck in a routine where you perform rform the same ab workouts repeatedly, your our body will adapt and progress will come e to a halt. This routine will help shake things gs up, and expedite your progress. For best results, I recommend d training your abs directly, three times per er week for about 20-30 minutes each session. ession. If you work your abs any more than an three times per week, you risk overtraining; ining; any less, and you may not be targeting ing them enough. Make sure the three ab workouts are spaced out evenly throughout ut the week with at least one rest day between een them. Add this routine to your current workout program and start seeing serious s results.


MARCH 2014

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Medicine Ball Slam

Raise a medicine ball over your head and slightly lean your body back. Then, using your core and serratus muscles, forcefully slam the ball onto the oor about 2 feet in front of you. Repeat for 4 sets of 10 reps.

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Gymnastic Ring Oblique Twists

Begin by grasping both rings and getting into a dip position with your knees slightly bent and your body exed. Simultaneously twist your body as you raise your knees to the side. Keep your abs tight throughout the entire exercise. Return to start position then raise your knees to the other side. Repeat for 3 sets of 8-10 reps per side.

Hanging Leg Raises
Grasp a pull-up bar with a slightly wider than shoulder-width grip. From a hanging position, contract your abs as you bring your legs past parallel. Return to start position in a slow and controlled manner without swinging. Repeat for 3 sets of 12-15 reps.
MARCH 2014



Tire Sit-Up
Anchor your feet at the bottom of the tire. With your knees slightly bent, lean back until your upper body is parallel with the oor, then contract your core muscles to bring yourself back to the start position. Repeat for 3 sets of 20 reps.

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Standard Crunch Plank Oblique Crunch

Stack your feet and position your forearm on the oor. Starting with your hips on the oor, contract your obliques to raise your hips off the ground. At this point, your head, hips and feet should all be in the same line. Contract the obliques for a split second, then return to start. Repeat for 3 sets of 20 reps per side.

With your knees bent and back at on a mat, place your ngers behind your ears and are your elbows out. Curl your torso forward, bringing your shoulder blades off the mat. Squeeze your abs at the top then return to the start position. Repeat for 2 sets of 25 reps.


MARCH 2014