OLYMPIA COVERAGE  |  ARNOLD COVERAGE  |      search-slim2

MPLOGONEWa

  

ABS Made Easy

 

With imagethe summer creeping up on us once again many of you will want to hit the beach, local swimming pools or walk the streets without a shirt. This is Fine, but you shouldn’t be doing this if you have nothing noteworthy to show.  So how do you get your abs to look sculpted? All you have to do is follow the simple circuit routine below and they will be ready in time for the sunshine.

The Superset

Upper abs - Weighted cable crunch - superset wit Stomach Vacuum

20 reps – 20 seconds on vacuum

 

Lower Abs - Hanging knee raise – superset with Stomach Vacuum  

30 reps – 20 seconds on vacuum 

 

Obliques – weighted cable crunch – superset with Stomach Vacuum

20 reps each side – 20 seconds on vacuum

 

Then repeat again so you have repeated the circuit at least 5 times, continue to do this twice a week in conjunction with your weights routine 

 

How to execute:

Kneeling Weighted cable crunch

To execute, attach a rope attachment to a high pulley cable, then adjust the weight accordingly on the stack. 

Then grab the pulley and get into a kneeling position, your buttocks should be resting on top of your feet. Keeping your elbows bent and hands at either head height or shoulder height, crunch down as far as possible.

Pause at the bottom, then slowly return to the starting position 

 

Hanging knee raise

Grip the bar with hands around shoulder width apart. Once you're hanging with your feet slightly off the floor, slowly pull your knees up keeping your legs together. 

Pause for a second, and slowly lower your knees back to the starting position.

 

Weighted oblique cable crunch

Set up the high pulley cable machine by attaching a grip attachment and selecting the weight you want to use.

If you are crunching the right oblique’s then grab the left pulley grip with right hand with the handle behind your head, feet should be shoulder width apart 

Pull down your oblique as far as possible without crunching into the hips. 

 

Stomach Vacuum 

To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs. Expand your chest, and bring your stomach in as much as possible, and hold. Imagine that you are trying to touch your navel to your backbone

 

The author of this article, Mehmet Edip is an internationally published fitness model and writer, actor and competitive athlete 

 

Be sure to watch his latest motivational video:

http://youtu.be/CVBFtogcGSc

 

www.mehmetedip.com 

Be sure to follow him on Twitter: The_MehmetEdip

And to like his Facebook fanpage: http://www.facebook.com/MehmetEdip.FitnessModel.Athlete

 

 

Subscribe to RxMuscle on Youtube

 
 

Contributors

Stacey-mens-physique-banner
impact
ABFIT
tommurphytraining

Mens Physique Contributors

Stacey-mens-physique-banner impact ABFIT