Workout Routines

A Shredded 6-Pack by Spring

Get those deep cuts for rockin' washboard abs that make a statement when the shirt comes off.

six-pack abs
Duration 45 min
Exercises 10
Equipment Yes

This abdominal workout focuses primarily on the rectus and transverse abdominis to really make those abs pop. The core is the powerhouse of the body. Each movement, if done properly, engages support from the core to stabilize; therefore the stronger the core the better a person can complete other muscle group movement, which leads to better results. Training the transverse abdominis draws in the area between the abdomen giving you those deep cuts.

Ab roll outs are extremely beneficial at providing functional core support. The key is to keep your core activated and not arch the lower back, while keeping the stress load on the abs at extension. Hanging leg raises are a favorite of mine because they really engage the lower abdomen. Make sure and focus on drawing in your core and contracting to lift your legs, not raise the legs from the quads and hip flexors.
 
Crunches should focus on abdominal contractions and not just simply getting through. I see way too many people using their traps, neck, and upper back to pull themselves up. Slow down and squeeze those abs. Planks are an extremely great source for functional core strength. I make sure each one of my clients can hold at least one minute anytime during the workout. Make sure the lower back is flat and you constantly contract during the plank to strengthen core. 
 
Combine these ab exercises with a healthy diet to get that shredded six pack in less time than you think.

The Workout

Exercise 1

Ab Wheel Rollout
ab-wheel-rollout-bsn-mass-gainsj thumbnail
4 sets
15 reps
-- rest
1st two sets go straight out and back. 2nd two sets go to each side to hit obliques

Exercise 2A

Hanging Knee Raise You'll need: Pullup Bar How to
Hanging Knee Raise thumbnail
3 sets
20 reps
-- rest

Exercise 2B

Cable Crunch You'll need: Adjustable Cable Machine, Rope Attachment How to
Cable Crunch thumbnail
3 sets
25 reps
-- rest

Exercise 3A

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
15 reps
-- rest

Exercise 3B

Hanging Knee Raise You'll need: Pullup Bar How to
Hanging Knee Raise thumbnail
-- sets
10 reps
-- rest

Exercise 4

Crunch You'll need: No Equipment How to
Crunch thumbnail
1 sets
30 reps
-- rest

Exercise 5

Crunch You'll need: No Equipment How to
Crunch thumbnail
1 sets
15 reps
-- rest
Perform move with legs raised

Exercise 6

General Plank You'll need: No Equipment How to
exercise image placeholder
-- sets
-- reps
-- rest
Hold for 2 minutes

Exercise 7

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
-- sets
-- reps
-- rest
Perform for 1 minute. last 30 seconds all out intensity
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