Build Your Own 6-Pack

Everything you need to know about abs.

EXTREME ABS WORKOUTS

 WORKOUT 1 

  • CRUNCHES | Sets: 1, Reps: 20, Target Area: Upper Abs, Obliques  
    • superset with
  • BICYCLES | Sets: 1, Reps: 20*, Target Area: Lower Abs, Core
    • superset with
  • VACUUMS| Sets: 5, Reps: See notes, Targe Area: Core

 WORKOUT 2 

  • FLUTTER KICKS | Sets: 1, Reps: 50, Target Area: Lower Abs, Core  
  • KETTLEBELL CRUCHES | Sets: 1, Reps: 10*, Target Area: Serratus, Upper Abs, Core
  • VACUUMS† | Sets: 5, Reps: See notes, Targe Area: Core

 WORKOUT 3 

  • WEIGHTED LYING KNEE-INS | Sets: 1, Reps: 15, Target Area: Lower Abs, Core  
  • WEIGHTED TWISTING ROMAN-CHAIR SITUPS  | Sets: 1, Reps: 15*, Target Area: Upper Abs, Obliques
  • VACUUMS† | Sets: 5, Reps: See notes, Targe Area: Core

NOTE: Each superset is to be performed three times, with one minute of rest in between.

* Each leg or to each side

† Hold for 10 seconds for each of five sets

SIX-PACK, EIGHT-PACK, FOUR-PACK?

The rectus abdominis is colloquially known to many as the “six-pack,” but some people may display four “rows” of abs, giving them an eight-pack, whereas others (most notably Arnold Schwarzenegger) show just a four-pack. Rather than indicate anatomical variations in the actual abdominis muscles, the number of packs a person displays is determined by the number of bands of fascia (a kind of connective tissue) crossing the abdominal region. Think of rubber bands stretched around a balloon. The bulges in the balloon represent the parts of the rectus abdominis that we see. Just as strips of the balloon are pulled in and obscured by the rubber bands, so too are strips of our abdominals pulled in by the fascia. So, no matter how many sets of crunches or leg raises you do, the number of rows of abs that you have will never change.

 FLEX 

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