With 
the 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
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