Abs are an incredibly popular bodypart among those who train, and there’s little doubt why: everyone wants that six-pack. Here’s how you can get started on the way to yours.
This routine is built to work your lower abs first, followed by your upper-ab region and finally the sides of your midsection, known as the obliques. Lower abs come first because they’re usually the weakest part of most people’s midsections.
More is not necessarily better; don’t overextend yourself in your first few sessions by adding sets or reps.
SCISSOR KICK:
START: Lie on your back with your arms by your sides, palms facing down, legs extended with a slight bend in your knees.
MOVE: Lift your heels off the floor about 6 inches, then make small, rapid, alternating up-and-down scissor-like motions as you lift each leg about 45 degrees into the air and lower each until your heel is a few inches off the floor. While the pace of the scissor motion is fairly rapid, take about two seconds total to complete the full upward and downward movements.
CURL-UP:
START: Lie on your back with your back with your feet flat on the floor and knees bent about 60 degrees. Position your arms next to your hips, palms down.
MOVE: Curl your torso up, sliding your hands toward your feet as your shoulder blades lift off the floor. Slowly return to the start position. To decrease difficulty, keep your hands close to the floor. If that’s still too tough, rest your hands on the floor.
SIDE JACKKNIFE:
START: Lie on your right side, keeping your left leg over your right one, bending your knees slightly. Place your right hand in a comfortable position; rest your left hand behind your head.
MOVE: As you pull with your obliques, bring your torso and left leg together. Hold the contraction briefly and lower slowly. Do reps to both sides to complete one set. Tip: Try holding your floor-side hand on your obliques to feel them contract; this keeps your mind on the muscle action.
This routine is built to work your lower abs first, followed by your upper-ab region and finally the sides of your midsection, known as the obliques. Lower abs come first because they’re usually the weakest part of most people’s midsections.More is not necessarily better; don’t overextend yourself in your first few sessions by adding sets or reps.
SCISSOR KICK:
START: Lie on your back with your arms by your sides, palms facing down, legs extended with a slight bend in your knees.
MOVE: Lift your heels off the floor about 6 inches, then make small, rapid, alternating up-and-down scissor-like motions as you lift each leg about 45 degrees into the air and lower each until your heel is a few inches off the floor. While the pace of the scissor motion is fairly rapid, take about two seconds total to complete the full upward and downward movements.
CURL-UP:
START: Lie on your back with your back with your feet flat on the floor and knees bent about 60 degrees. Position your arms next to your hips, palms down.
MOVE: Curl your torso up, sliding your hands toward your feet as your shoulder blades lift off the floor. Slowly return to the start position. To decrease difficulty, keep your hands close to the floor. If that’s still too tough, rest your hands on the floor.
SIDE JACKKNIFE:
START: Lie on your right side, keeping your left leg over your right one, bending your knees slightly. Place your right hand in a comfortable position; rest your left hand behind your head.
MOVE: As you pull with your obliques, bring your torso and left leg together. Hold the contraction briefly and lower slowly. Do reps to both sides to complete one set. Tip: Try holding your floor-side hand on your obliques to feel them contract; this keeps your mind on the muscle action.
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