Summer is on it's way and most people are looking to achieve that toned and athletic beach body, showing off a rippling 6 pack! However, a lot of people will be suffering from 'office belly', resting a packet of peanuts on their rotund middle while watching repeats of Top Gear.
Having defined abs can literally transform the way your physique looks and it's the desire of most men to drag themselves out of a swimming pool on holiday, without resembling a beached whale.
However, although a solid 6 pack is what many desire, most will fail to train their abdominal muscles on a regular basis and to the degree required to hit your target.
Doing 3 sets of crunches once a week when summer arrives, is NOT enough to develop a strong 6 pack. You have to dedicate some serious time at least once per week, all year round, to build muscles that are famed for being stubborn.
A good look is to have strong, thick abs, that have really deep divides and pronounced obliques. In order to achieve this, you'll need to up your weights, improve your technique and get the most out of each rep. It takes no more than 30 minutes, once per week to see superb results.
Here's your Killer Abs Workout Routine:
1ST EXERCISE: CRUNCH CIRCUIT
Warm up your abs by doing a superset of crunches and static leg raises. Lie on your back with your knees bent and feet planted. watching the clock and hit crunches for 30 seconds (aim for 1 crunch every second). Then at 30 seconds hold your legs out straight with your feet 2-3 inches off the floor. cross your arms across your chest to keep tension on your abs. Hold for 30 seconds then bring your legs back in to crunch again. Repeat 3 times, taking a total of 3 minutes. that is one set. .
2ND EXERCISE: CABLE SIT UPS
This is best if you have a training partner. you will need to set a bench around 3 foot away from a low cable machine (the bottom cable on a cable crossover machine will work as well). attatch a rope attatchment to the cable. lay on the bench so that your head is at the end with the cable and rope and your feet are away from it. tuck your feet up onto the bench and get your training partner to hold them down. Take the rope and hold it either side of your head. Stretch right back whilst keeping your abs tensed and then performa full range sit up. There should be tension on the cable the full time. It's very hard and the lowest weight on the stack will most likely suffice for most people. If you don't have a training partner you can do the same thing, but simply sit on the floor rather than a bench and tuck your feet under 2 heavy dumbbells. You should do 3 sets of 8-12 reps
3RD EXERCISE: REVERSE CABLE CRUNCH
This time we will use the top cable. Attach the rope attachment to the high cable. hold the rope either side of your head and kneel down around 3 feet away from the machine. allow your abs to stretch up with the cable then crunch down bringing your head towards your knees. Crunch hard at the bottom. do 3 sets of 8-12 reps
4TH EXERCISE: SIDE REVERSE CABLE CRUNCHES
These are performed in the same way as the third exercise but you will face sideways on to the machine and you will crunch sideways. Bring your elbow down to the same side and squeeze your obliques. Swap sides and perform one after another with no rest period. perform 3 sets of 15 reps. this will work the obliques.
5TH EXERCISE: LEG RAISES
lie flat on a bench with your legs hanging off the end of the bench. slowly lower your feet (with legs straight) to around 1 foot off the floor. pause at the bottom and raise your legs to straight up. pause at the top and repeat. perform 3 sets of 15 slow and controlled reps. these will work the lower abdominals.
So that's it. This will hit every part of your abs and, if you do it right, I guarantee if you do this routine once per week you will have a fantastic 6 pack by this time next year.
Adam Campbell - Monster Supplements