To do it: Stand with your feet hip-width apart and pressed firmly into the floor and hold a medicine ball (or other similar weighted object). Brace your abs in tight (as if preparing for someone to punch your stomach) and use your lower body to start the movement by bending your knees, sitting back into your hips, and reaching the ball down across the outside of your left leg. Stand up, swinging your arms across your body and up to the right while pressing your hips forward. Do 10-12 reps going from left hip to right shoulder, and then repeat on the other side.
How much time can these techniques save? A 2011 Spanish study found that men who trained with circuits achieved the same gains as those who trained with straight sets —yet their workouts were 42 percent shorter. But that's not to suggest you should hit the showers early. No, it means circuits and alternating sets can help you squeeze more total sets into the same sweat session.
"My goals six years ago was to 'get abs' and I used to think cardio and crunches would get me there. But it wasn’t until I started lifting weights and varying my abdominal exercises that I started to see a major change. You don’t realize how much you use your core muscles in order to perform powerful rapid movements like deadlifts!" — Shante Franca, @shantefranca
"Most guys neglect their obliques in favor of their six-pack muscles, and that's a mistake," says Jack. "Your obliques not only support your spine, but they also help your abs work together with the muscles of your hips and lower back to explosively rotate your torso." That means you'll be able to lift heavier loads on every exercise, while adding a ton of rotational power to your tee shot and Hail Mary pass at the same time.
Performing a plank on an exercise ball is a challenging core workout for anyone. Holding this position on an unstable surface forces you to dynamically engage more abdominal muscles across the entire core from shoulders to toes. To maintain a solid posture, you will be constantly adjusting your stabilizers and will have much greater muscle activation throughout the abs.
Building muscle and burning fat at the same time is the holy grail of bodybuilding but many people believe that it’s impossible. Here’s how it goes. Experienced bodybuilders first bulk then cut. Bulking is the period where they eat more calories than they burn (caloric surplus) in order to pack on muscle mass. Cutting is the period where they eat fewer calories than they burn (caloric deficit) in order to burn off the fat they inevitably gained during the bulk. The remaining muscle after bulking and cutting is their lean muscle gain.
"This exercise is so effective because it teaches you not to rely on your bigger muscle groups (like your thighs) and focuses on using your abdominals correctly in a controlled manner without using momentum. The use of the ball gives you natural feedback of your weaker side so that you can adjust and work on symmetry of your musculature, preventing future injuries."
Evening Snacks (5.00PM) —1 scoop whey protein, 5 almonds, 3 walnuts. If it’s cardio day I mix a spoonful of peanut butter with my protein shake for some extra fat that satiates my hunger. I also keep a couple of reasonably priced Sugar Free Protein Bars in my bag in the rare cases when my hunger gets really bad or if I couldn’t manage a proper meal. There are some really expensive ones out there and while I’ve indulged in a few of them, the ones I linked to give me the best bang for buck and are also incredibly tasty.
Many people ask themselves how lean should they be. The ideal body fat percentage varies based on gender and on how active you are. For instance, the average body fat for a woman is between 25-31%, while for a man it is between 18-24%. On the other hand, the ideal body fat percentage for a woman who works out is between 24-21%, while for men it should be between 14-17%. To get a clearly defined six pack, a man needs to get to under 10%.
“You will not make more muscle by trying this route,” says McComsey. When you do cardio you’re burning calories, but you’re not stimulating your muscles to grow as you would with weight training. “The more muscle you have, the more calories and fat you’ll be burning,” he says. McComsey recommends hitting the weight room three or four days per week, with one of those days being a circuit with a variety of exercises. If you need to do cardio, try one day of 20-minutes of fast-slow intervals.
The first step to finding your six pack is to clean up your diet. If you want to see your ab muscles, you need to decrease your overall body fat. Get rid of processed "junk" foods, sugars and processed carbs. Eat more vegetables, nuts, and fruits, organic lean protein and healthy fats, such as olive oil, fish oils, and avocados. Try eating several small meals each day and avoid late night snacking. Eat some protein for breakfast, lots of vegetables, fruits, and fiber and drink water rather than calorie-laden beverages. Don't cut calories drastically or you could inadvertently lower your metabolism. Bottom line: eat more high quality, nutrient-rich foods and eat fewer empty, processed calories.
To do it: Start with feet in a wide stance, knees bent, arms up on guard. Keeping your lower body still, quickly lean your upper body to the right, then come back through the center and lean to the left. Repeat lean back to the right. Next, lower your upper body, from the right around to the left side, making a half circle with your torso. Return to start position. That’s one rep. (Tip: it helps to keep a steady rhythm with this move, think—or say aloud—1, 2, 3, weave to help you keep your tempo). Repeat 10 times total, alternating starting on the right and left sides.
To do it: Kneel with your elbows bent under your shoulders on top of a stability ball. Draw your abs in tight, keep your weight in your arms (chest lifted off the ball), and extend both legs out straight behind you, feet about hip-width apart. Maintain a straight line from your head, shoulders, hips, knees, and feet. Once you are stabilized on the ball, slowly roll the ball away from your body to increase the lever length and add stress on the abdominal region. For safety, go slowly and start with short movements in and out for 10-15 reps. When you feel ready, you can progress how far away you reach and your number of reps, Richey says.
Refresh your abs workout with these 25 core exercises. They'll challenge your abs from all angles, making you stronger in everything you do and giving you a body you'll be proud to show off shirtless. And for a complete fitness program that will not only build your abs muscles, but also melt the fat that covers them, try Anarchy Abs from Men's Health. You’ll get five 30-minute calorie-torching workouts that employ a unique blend of metabolic training, traditional strength training, and gymnastics fundamentals to strip away fat from head to toe.