Abs made easy
Scorch your body fat away with a few rounds of our three-minute six-pack workout
Ten rules and five moves that combine to get you a cover-model six-pack
The perfect six-pack is not a myth. In fact, you
already own it – it’s what helps you twist, stabilise, breathe, absorb impact and even grate cheese. But for you (and your admirers) to see it, you need to ditch the belly fat that’s obscuring it. The golden ticket is reaching 10% body fat. Hit that number and those rectus abdominus and external obliques you’ve been patiently nurturing will take centre stage.
Here’s the fat-burning finisher that fitness model and online PT Alex Crockford (alexcrockford.com) uses to get in cover star shape. The moves work your entire body, drawing on strength, power and conditioning moves that’ll make every muscle fibre twitch and keep your heart rate high enough to keep burning calories for 24 hours after you’re done.
HOW IT WORKS
The circuit includes pull-ups, which are one of the most effective abs-activating full-body moves around, according to research by strength guru Bret Contreras. The overhead press action of the thruster works the oblique muscles that ripple down the sides of your core, and the burpee includes functional crunching and flexing movements that trump any sit-up you’ve ever been mis-sold.
Set a timer for three minutes. Do all the reps of exercises 1-4, and then as many reps as possible of goodform burpees until the time is up. Rest for 60 seconds, then repeat the whole process for between two and four sets. Keep a tally of the total number of burpees you do. Next time around, beat it.