Wednesday, May 23, 2018

Let’s be honest: a set of hard, lean and defined abs looks fantastic, and proves beyond reasonable doubt you’re a guy who knows how to take care of himself in both the gym and the restaurant. But a sculpted six-pack isn’t just there to look good – a solid core will provide huge improvements in your athletic performance, and allow you to lift heavier in all the major moves. More than that, it will safeguard against injury and help you get more out of everyday life. Here’s a great abs workout to build your lower abs and obliques – and transform your body for the better.

Superset

The key to turning a two-pack into a fully-fledged six-pack is to work your lower abs and obliques (side abs) harder than ever before. This superset hits both those regions of the abdominals, but you need to make sure you maintain tension on the working muscles for every rep of every set to reap the rewards.

1A Hanging knee raise

Targets Lower abs

Sets 4 Reps 15 Rest 10sec

Hang from a pull-up bar or rings with your feet together and legs straight. Brace your abs, then draw your knees up towards your chest. Pause in this top position for a second, then lower your feet back towards the floor.

1B Hanging knee twist

Targets Lower abs

Sets 4 Reps 15 Rest 60sec

Start at the top of the hanging knee raise position. Keeping your abs braced, twist to one side, then back across to the other side. That’s one rep. Don’t let your knees drop during the set.

Tri-Set

This three-move mini-set is based on three challenging variations of the standard plank to fully test those deep-lying stabilising muscles of your core, but with the added bonus of movement to work the lower abs and obliques too. As with all plank moves, engage your abs and glutes at the start of each set, and keep your hips raised without letting them sag.

2A Shoulder tap plank

Targets Entire core

Sets 4 Reps 12 Rest 10sec

Start in the top of a press-up position with both hands under your shoulders. Brace your core, then raise one hand to tap the opposite shoulder, then do the same with the other hand. That’s one rep.

2B Superman plank

Targets Entire core

Sets 4 Reps 12 Rest 10sec

Start in the plank position, resting on your forearms with your core tight. Raise one leg and the opposite arm and hold them out straight. Return to the start position, then repeat with the opposite leg and arm. That’s one rep.

2C Plank jack

Targets Lower abs and obliques

Sets 4 Reps 20 Rest 60sec

Start in the plank position, resting on your forearms. Keeping your core braced, jump both feet out to the sides, then back to the start position. Keep each jump smooth and controlled without letting your hips sag during the set.

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