By W. Duke Greenhill, NSCA-CPT, BS

Some lucky bastards can eat whatever they want, not work out, and still have a six-pack. Since you’re reading this, let’s assume you’re not one of them. While family genes do play a role in developing your washboard, it is possible for the rest of us guys to get there, too, with work, discipline, and a lot of sweat. Form and consistency are critical. Keep these core rules in mind to get the most out of your efforts:

1. Keep the contraction throughout the entire movement. Focus on squeezing the abs through the whole rep, from top to bottom.

2. Relax the other muscles and focus on using only your abs—not momentum—for every rep. When you do hanging leg raises, resist the temptation to swing as your abs fatigue. You’re wasting your time.

3. Tacking abs on at the end of a routine doesn’t work. You’re fatigued, and you’ll be tempted to skip abs or cheat. To be consistent, fit as many sets of abs exercises as possible into your regular routine, and superset abs moves with the other exercises.

YOUR ABS PROGRAM

To design your own workout, use any of the abs exercises listed and superset them with your other body part moves. Be sure to choose at least one exercise each for the upper abs, lower abs, and obliques. Do every set to failure.

SIDE PLANK WITH TWIST (OBLIQUES)

Your torso should be straight and your hips pushed forward. (This alone should be difficult.) With your left hand behind your head and that elbow pointed up, slowly twist at the waist until your torso makes a 90-degree turn and your left elbow touches the floor. Do until failure, then repeat on opposite side.

SWISS BALL PIKE ROLL (LOWER ABS)

Support your upper body with your hands on the floor, as if you were doing a push-up, and place your shins on a Swiss ball. Your body should form a straight line parallel to the floor. Slowly contract your abs, pulling your glutes straight up as your legs roll the Swiss ball to your toes. At the top of this movement, your body should resemble an inverted “V.” Slowly return to the starting position, keeping your abs contracted throughout.

HANGING LEG RAISE (LOWER ABS)

Grasp a chin-up bar with an overhand grip, and hang straight down. Keeping your torso as still as possible, slowly lift your knees up toward your chest with your calves touching your thighs throughout the movement. Concentrate on pulling with the lower abs.

By W. Duke Greenhill, NSCA-CPT, BS

Some lucky bastards can eat whatever they want, not work out, and still have a six-pack. Since you’re reading this, let’s assume you’re not one of them. While family genes do play a role in developing your washboard, it is possible for the rest of us guys to get there, too, with work, discipline, and a lot of sweat. Form and consistency are critical. Keep these core rules in mind to get the most out of your efforts:

1. Keep the contraction throughout the entire movement. Focus on squeezing the abs through the whole rep, from top to bottom.

2. Relax the other muscles and focus on using only your abs—not momentum—for every rep. When you do hanging leg raises, resist the temptation to swing as your abs fatigue. You’re wasting your time.

3. Tacking abs on at the end of a routine doesn’t work. You’re fatigued, and you’ll be tempted to skip abs or cheat. To be consistent, fit as many sets of abs exercises as possible into your regular routine, and superset abs moves with the other exercises.

YOUR ABS PROGRAM

To design your own workout, use any of the abs exercises listed and superset them with your other body part moves. Be sure to choose at least one exercise each for the upper abs, lower abs, and obliques.
Do every set to failure.



SIDE PLANK WITH TWIST (OBLIQUES)

Your torso should be straight and your hips pushed forward. (This alone should be difficult.) With your left hand behind your head and that elbow pointed up, slowly twist at the waist until your torso makes a 90-degree turn and your left elbow touches the floor. Do until failure, then repeat on opposite side.





SWISS BALL PIKE ROLL (LOWER ABS)

Support your upper body with your hands on the floor, as if you were doing a push-up, and place your shins on a Swiss ball. Your body should form a straight line parallel to the floor. Slowly contract your abs, pulling your glutes straight up as your legs roll the Swiss ball to your toes. At the top of this movement, your body should resemble an inverted “V.” Slowly return to the starting position, keeping your abs contracted throughout.





HANGING LEG RAISE (LOWER ABS)

Grasp a chin-up bar with an overhand grip, and hang straight down. Keeping your torso as still as possible, slowly lift your knees up toward your chest with your calves touching your thighs throughout the movement. Concentrate on pulling with the lower abs.