While a sound diet and consistent cardiovascular workouts will help reveal your abs, building the core muscles will make for an impressive midsection. By adding resistance and working your core from a variety of angles, you ensure that no part is left out. This workout can be done up to three times per week after your regular resistance training sessions, and should take only 15 minutes.
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By targeting the abdominals from different angles, varying the resistance, and adding anti-rotational exercise, you will get a complete abs workout.
This routine should be performed with four exercises in a circuit-style. Complete one set of each exercise, rest, then repeat the entire circuit three times. Aim for 12-15 repetitions per set, and rest only once all four exercises have been competed.
1. Exercise Ball Jackknife
Place your shins on an exercise ball and body in pushup position. Contract your core as you bring your knees toward your chest. Return to the start position and repeat for a total of 12-15 repetitions.
2. Hanging Knee Raises
* demonstrated above
Begin with a light dumbbell between your feet, hanging from a high bar. Forcefully contract your abdominals and bring your knees to your chest, squeeze, and return to the start position without swaying. Repeat for 12-15 repetitions.
3. Decline Crunch with Twist
Secure yourself on a decline bench and cup your hands behind your ears. With your core flexed, lower your body then contract your obliques as you bring your elbow to your opposite knee. Repeat for the other side for one complete repetition. Repeat for a total of 12-15 repetitions per side.
4. Pallof Press
Attach a d-handle to a pulley station and position the cable at chest level. Grasp the handle with both hands and step away from the cable stack until you feel tension in your core. With the handle at chest level, extend both arms and press parallel to the floor. Return to the start position and repeat for 12-15 repetitions.
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