A six pack is a requirement for any serious bodybuilder, and is worn like a badge of honor on beaches all around the world. Your abs say a lot about you – your dedication to diet and nutrition, and of course your level of fitness. The workout routine below is designed to construct a set of washboard abs – it’s up to you and your diet to pull the extra layers off of the top to let them shine through.
Abs Workout Routine
Work this hardcore routine into your program a minimum of 3 times a week. As rule of thumb, whenever performing any abs routine you need to activate your core. This means contracting the abs you are working by pulling them in and up (picture this in your mind during the routine). This will give you a deeper burn. Always remember to breathe (exhale upon exertion) and keep your lower back on the floor. Avoid neck strain by never using your hands to pull on your neck, let your abs do the work. Let’s go!!
Crunch w/ 25lb plate – 3 x 15
Start by lying on your back, feet flat on the floor, hold the plate against your chest and perform a simple crunch. For a real challenge use a decline bunch with foot holds.
Oblique Hyperextentions w/ 25lb plate – 3 x 10 (each side)
Using the back extension bench in the inclined position, set up on your side with feet firmly against the foot rest. Holding the plate in one hand perpendicular to the floor, bend at the hips and let the plate move towards the floor without letting it touch. Feel the contraction in your oblique, then return to the starting position.
Kneeling Cable Crunch – 3 x 15
Often more comfortable using a mat, kneel at the base of a high pulley cable with a rope attachment. From a kneeling position pull the ends of the rope to either side of your head, bend at the waist using your abs to pull your body down to the floor, and curl into your knees. Avoid making your lower back do all the work – use your abs and feel the contraction.
Plank Squeeze – 3 x 10 (each side)
Start in the basic plank position (activating your core is very important here!). Twist your waist towards one side, hold the contraction then return to the start position. Now do the same with the opposite side.
Bench V-Up 3 x 10
Sit on the side of a bench with your legs straight out and parallel to the floor. Use your hands on the edge of the bench to balance yourself, leaning back as far as possible. Now bring your legs up and in to a crunch position, hold the contraction, then release back to parallel.