Having a good set of abs is not only crucial for an aesthetic-looking physique but maximizing your focus on abs will also help strengthen your core overall so you can blast through heavier weight with ease when you tackle other body parts. New squat PR, anyone? Incorporate this workout into your training regimen one to two times per week for a stronger, more defined midsection.
|Hanging Leg Raise||4||10–15|
|Reverse Oblique Crunch||3–4||10–12 each side|
|Exercise Ball Side Crunch||3–4||10 each side|
|Elbow Plank||2||30 seconds|
EXERCISE HOW-TO GUIDE
WORKS: Upper Abs
SET-UP: Lie faceup on the floor with your knees bent, and your feet and lower back on the floor. Place your hands lightly behind your head.
MOVE: Crunch up by contracting your abs to lift your shoulder blades off the floor while being careful not to pull your head forward towards your chest. Pause, momentarily holding the contraction at the top of the movement before lowering back to start.
HANGING LEG RAISE
WORKS: Lower Abs
SET-UP: Grasp a pull-up bar with an overhand, shoulder-width grip, arms fully extended and legs hanging straight down towards the floor.
MOVE: Keeping your legs straight, bring them up in front of you until your legs are just above parallel to the floor. Pause at the top of the movement for a moment, then reverse the motion, slowly lowering your legs back to start.
REVERSE OBLIQUE CRUNCH
WORKS: Lower Abs, Obliques
SET-UP: Lie faceup on the floor with your hands by your sides, feet up and together, thighs perpendicular to the floor.
MOVE: Contract your lower abs to roll your pelvis upward and raise your hips off the floor. As you pull your legs in, twist your torso and angle both knees toward your right shoulder. Slowly return to start, then repeat, twisting legs to the left side.
SET-UP: Lie facedown on the floor. Bend your elbows 90 degrees and curl your toes under you, resting your weight on your forearms and toes. Your body should form a straight line from the top of your head to your heels.
MOVE: As you keep your back straight and pull your abs in tight, hold the plank for 30 seconds. Relax, rest for 30 seconds, and repeat.