YOUR ABS, SLICED AND DICED
Got yourself a flat stomach? Big tick. But it’s corrugation that will turn female heads
You’d have heard that abs are made in the kitchen. Wrong! Abs are made in the gym and revealed in the kitchen. The muscles of your core grow in response to progressive training just like your biceps do. Use these three science-backed moves to create your own centre of excellence. Perform them as a circuit, taking each set to failure. Repeat the circuit 5 times with 30 seconds rest in between.
ABS WHEEL ROLLOUT
This move targets both your upper and lower abs more effectively than sit-ups or crunches. Think of it as an advanced, dynamic version of the plank.
DO IT Kneel, holding the abs wheel in both hands on the floor in front of you. Lead with your core to initiate the movement, eventually extending your arms while not allowing your middle to sag or touch the floor. Reverse the movement to return to the starting position.
BARBELL WINDSHIELD WIPER
This is a tough, highly effective move that targets your obliques (or side abs). The weight of the load on the barbell is your call, though safety needs to be your first concern. As always.
DO IT Lie on your back on the floor holding a barbell at full extension. Raise your legs so they’re almost perpendicular to the floor. With your abs braced, sweep your legs from side to side.
HANGING LEG RAISE
This is a proven exercise that hits your entire abs structure – and hits it hard. Tip: feeling it more in your hip flexors than your abs? You’re too tight. Spend 20 minutes a day stretching your hips. You’ll be a new man.
DO IT Hang from a chin-up bar, ideally with a neutral grip. Brace your core and bring your knees up to your right side. Lower under control. Repeat on the left side.
Unveiling your abs can be a matter of hanging in there.