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Bodybuilding, Powerlifting, and General training => General training => Topic started by: Cecile J. Nason on March 15, 2021, 06:56:55 AM

Post by: Cecile J. Nason on March 15, 2021, 06:56:55 AM
Obtaining that elusive six-pack—the holy grail of training for many guys—takes dedication to diet and training. Thankfully, equipment is not required. When you’re focusing on bodyweight exercises, you can train abs and obliques more effectively than any other part of the body.

You can use these 4 as a warm-up, part of a regular workout, or as a standalone circuit. If you do a circuit, do two circuits with 10 reps per exercise.


Cat / Cow
Why: This familiar compound yoga move improves flexibility to the lumbar and cervical spine, but it also strengthens the abs and provides a reminder of how you should breathe during abdominal movement.

How: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into “cow” position. Lift your chin and chest, and gaze forward. For “cat,” exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.

Prescription: 2 sets of 10 reps of each with 30 sec. rest between sets.


Why: By keeping your belly button drawn in and challenging your stability throughout your shoulders, core, and hips, you’re building strong abs.

How: Lie in a prone pushup position with forearms resting on the floor, elbows under shoulders and bent 90°. Push up off your elbows, tucking your chin so your head is in line with your body. Keep head inline with your spine, and belly button drawn in. Hold for one minute.

Prescription: 2 sets of 60 seconds with 60 seconds rest between sets.


V-Sit Crunch
Why: For all of the abs-challenging reasons of a traditional crunch, but also because it keeps you from putting unnecessary torque on your neck and using momentum to complete the crunch. (That also makes it more difficult.)

How: Begin on your back with hands extended over your head. Lift your legs and crunch up at the same time, forming your body into the shape of a V. Exhale as you lift your legs, and crunch and inhale as you return to the starting position.

Prescription: 2 sets of 30 seconds with 60 seconds rest between sets.


Flutter Kicks
Why: If it’s good enough to challenge the Navy SEALs as a staple of their training, it’s good enough for you. You need not do it while cold, wet, and sandy, though.

How: Lie on your back, legs straight, and arms extended at your sides. Lift your heels six inches and rapidly kick up and down in a fast, scissor-like motion.

Prescription: 2 sets of 60 seconds with 60 seconds rest between sets.