Abs begin at home – specif­i­cally, with this highly ef­fec­tive work­out you can do while watch­ingg the footief on TV

Men's Fitness - - Contents -

Build abs in front of the box

They say abs are built in the kitchen – but that’s not strictly true. You cer­tainly re­veal your abs in the kitchen – no mat­ter how ar­du­ous your core regime, a diet of chips and cake will leave them hid­den – but you can build them in any room of your house, as long as you’ve got a bed, chair or sofa to hand. ‘You should fo­cus on a skill each time you prac­tise core work, so you’re learn­ing some­thing while build­ing abs,’ sug­gests strength and con­di­tion­ing coach Andy McKen­zie (iron­, cre­ator of this work­out. ‘That way your train­ing is about more than just van­ity. The L-sit is per­fect for this – in this work­out, you fol­low it up with high-rep con­di­tion­ing work to im­prove over­all per­for­mance.’ Bonus: you can get it done dur­ing the half-time break. Start with the L-sit for the re­quired time, then move on to the cir­cuit and do be­tween four and six rounds, depend­ing on your fit­ness level. Do the dorsal raise as a tran­si­tion be­tween ev­ery move in the cir­cuit – so you’ll do the knee-toel­bow crunches, raise, slow crunches, raise, iso­met­ric hold, then fi­nally raise. Rest for 30 sec­onds be­tween rounds.


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