This detailed routine is designed to help you carve a washboard stomach while building a tapered physique. SIX-PACK are made in the kitchen – but they’re revealed by training smart. Once your diet is on point, make sure you do these six key exercises to get you started on making your abs the best they’ve ever been.
- GOAL: ABDOMINAL DEFINITION, HYPERTROPHY
- SKILL LEVEL: INTERMEDIATE
- DURATION: 4 WEEKS
- DAYS PER WEEK: 4
- TYPE: STRENGTH TRAINING
Load the muscle
“People tend to bang out abs exercises for 20-plus reps – even though everyone understands that for hypertrophy in other muscles between eight and 12 reps is best,” says Scott. “Yes, it can be harder to load the abs safely, but you do need to apply some load to get adaptation for growth. Fuller abs will be more visible once the fat melts off.”
The Workout
1# Dragon leg raise
Lie on a decline or flat bench, holding the edge of it behind your head with both hands. Swing your feet upwards until your body is almost vertical, then keep your core tight and your body as straight as possible while pointing up in the air. Slowly lower your feet under control until they are just above the bench.
Sets 4 Reps 10 Rest 90sec
2# Six-second plank
Get into the plank position with your body in a straight line. Tense your abs and glutes and hold for six seconds, then lower your hips to the ground for two. Repeat this six times, then rest for 30 seconds before your next set.
Sets 3 Rest 30sec
3# Cable crunch
Kneel below a high pulley rope attachment. Hold the cable rope and lower the rope until your hands are either side of your head. Keeping your hips still, flex your waist as you contract your abs so that your elbows travel towards the ground.
Sets 4 Reps 12 Rest 90sec
4# Pallof press
Stand with your feet shoulder-width apart, holding a cable with both hands directly in front of your chest. Press the handle straight ahead. Ideally the handle should not shift sideways at all during the movement. Bring the handle back to your chest.
Sets 4 Reps 12 Rest 90sec
5# The Pendulum
Lie on the floor flat on your back and raise your legs until you have a 90-degree bend at the hips. Keeping your legs straight, lower them to the right, allowing them to come almost all the way to the floor. Return the legs to the upright position and then lower them to the left. Repeat in this fashion until all prescribed reps are performed.
Sets 4 Reps 10 Rest 90sec
