Workouts

The Secret to... Ripped Abs

These core shredders are the only firepower you’ll need to carve your most sensational six-pack ever. IFBB figure pro Candice Keene shows you how to get her abs-pirational look.

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WINDSHIELD WIPER
Works: Abs Stretches: Hip flexor

> Grasp a pullup bar with a neutral grip, palms facing each other. Keeping your legs together and straight, lift them in front of you until your feet are at chin level.

> Slowly lower your legs laterally to your right until they’re parallel to the floor.

> Without losing the momentum, bring your legs back to the center position, then lower them to your left until they’re parallel to the floor . That’s one rep.

> Perform two sets of 12 reps.

Tip: Beginners can bend their knees slightly to make the move a little easier.

 

BOSU CABLE KNEE-IN
Works: Shoulders, core, legs

> Attach ankle straps to the bottom pulleys of a dual-cable machine, then affix the straps to your ankles.

> Get in pushup position with your hands placed on a Bosu ball, flat side up, and feet slightly wider than hip width on the floor. Make sure there’s tension on the weight stack by walking forward slightly.

> Brace your abs and draw your left knee to your right elbow. Return your left leg to the start position and then draw your right knee to your left elbow. That’s one rep.

> Perform two sets of 30 reps. Increase the weight stack by one plate on the second set.

Tip: Variations: Do this on the floor (beg.), Swiss Ball (int.), or medicine ball (adv.).

 

BODY BAR ROW
Works: Arms, back, core

> Sit on a mat with your knees together bent at 90 degrees and your feet about six inches off the floor.

> Grasp a Body Bar parallel to the floor just above your knees, with your torso at 45 degrees.

> Keeping your elbows slightly bent, rotate the Body Bar down to the side of your right hip. Repeat on the opposite side. That’s one rep. Perform two sets of 30 reps.

Tip: You can also use a medicine ball or dumbbell to perform this exercise.

 

 

ROLY-POLY
Works: Back, core

> Lie faceup on an exercise mat, arms and legs extended and about six inches off the floor . Roll to the left onto your stomach without letting your feet or hands touch the floor.

> Continue rolling in the same direction to return to the faceup position. Then roll to your right until faceup again. That’s one rep. Perform two sets of 20 reps.

 

 

 

 

 

SIDE PLANK AND CRUNCH
Works: Shoulder stabilization, core, obliques

> Lie on your right side on a mat with your forearm on the mat and your feet stacked. Elevate your torso and hips until your body forms a straight line, and place your left hand behind your left ear.

> Maintaining the straight line, draw your left knee to your left elbow, then return to the start position. Perform two sets of 20 reps on each side.

Tip: Want more of a challenge? do this while wearing ankle weights.

 

 

 

DOUBLE-BALL JACKKNIFEWorks: Upper and lower abs, inner thighs

> Lie faceup on an exercise mat with a stability ball between your ankles, legs extended, and a medicine ball in your hands with your arms outstretched. Raise both balls about one foot off the floor.

> From this position, raise your arms and legs upward until your body forms a V and the two balls make contact above you. Return to the outstretched position, keeping both balls off the floor. Perform two sets of 25 reps.

Tip: Beginners can use just the stability ball or their own body weight.

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