Abs made easy

Scorch your body fat away with a few rounds of our three-minute six-pack work­out

Men's Fitness - - Contents -

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.

DI­REC­TIONS

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.

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