20 WWW.MAXMUSCLE.COM ı MARCH 2014

FItFOCUS By Parker Cote • Photos by JamesPatrick.com

Getting a set of lean, sexy abs is the

number one goal for millions of gym goers,

yet so few achieve it. To get a strong,

great looking 6-pack doesn’t happen by

accident; it requires many things to work

in synergy. A clean diet, an effective cardio

program and regular abdominal workouts

are essential. This article will focus on the

latter, and provide you with a hard-hitting

abs routine you can do next time you go to

the gym.

While a proper diet and cardio will

decrease body fat to make your abs

visible, it’s direct abdominal training that

will develop the 6-pack muscles and give

defnition and shape to your abs. This

routine will target the upper, lower and side

portions of your abs giving you a complete

workout.

The most important aspect of abdominal

training is to constantly switch up your

workouts to keep the routine fresh and

ensure continued results. You can do this

by adding new exercises, using different

rep ranges and making sure the abs get

trained from a variety of angles. If you get

stuck in a routine where you perform the

same ab workouts repeatedly, your body

will adapt and progress will come to a halt.

This routine will help shake things up, and

expedite your progress.

For best results, I recommend training

your abs directly, three times per week

for about 20-30 minutes each session. If

you work your abs any more than three

times per week, you risk overtraining; any

less, and you may not be targeting them

enough. Make sure the three ab workouts

are spaced out evenly throughout the week

with at least one rest day between them.

Add this routine to your current workout

program and start seeing serious results.

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21MARCH 2014 ı WWW.MAXMUSCLE.COM

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Medicine Ball Slam Raise a medicine ball over your head and slightly lean your body back. Then, using your core and serratus muscles, forcefully slam the ball onto the foor about 2 feet in front of you. Repeat for 4 sets of 10 reps.

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Hanging Leg RaisesGrasp a pull-up bar with a slightly wider than shoulder-width grip. From a hanging position, contract your abs as you bring your legs past parallel. Return to start position in a slow and controlled manner without swinging. Repeat for 3 sets of 12-15 reps.

Gymnastic Ring Oblique Twists Begin by grasping both rings and getting into a dip position with your knees slightly bent and your body fexed. Simultaneously twist your body as you raise your knees to the side. Keep your abs tight throughout the entire exercise. Return to start position then raise your knees to the other side. Repeat for 3 sets of 8-10 reps per side.

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22 WWW.MAXMUSCLE.COM ı MARCH 2014

Plank Oblique Crunch Stack your feet and position your forearm on the foor. Starting with your hips on the foor, contract your obliques to raise your hips off the ground. At this point, your head, hips and feet should all be in the same line. Contract the obliques for a split second, then return to start. Repeat for 3 sets of 20 reps per side.

Standard Crunch With your knees bent and back fat on a mat, place your fngers behind your ears and fare your elbows out. Curl your torso forward, bringing your shoulder blades off the mat. Squeeze your abs at the top then return to the start position. Repeat for 2 sets of 25 reps.

Tire Sit-Up Anchor your feet at the bottom of the tire. With your knees slightly bent, lean back until your upper body is parallel with the foor, then contract your core muscles to bring yourself back to the start position. Repeat for 3 sets of 20 reps.

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