Beachworthy Grid!
Exercises to Sculpt Sizzling Abs
Photography by Cory Sorensen
All men want rippled slabs of abs. They represent strength and youthfulness, two of the more desirable qualities for men. But alas, they’re exceedingly difficult to develop. Unlike every other muscle, the abs shine only when a regular exercise regimen is combined with a smart diet. You can be a fat slob and still have a great chest, big arms, powerful legs and broad shoulders. But killer abs? No way.
That said, you can have the abs of your dreams, and unless you’re grossly overweight, they can start to show in just a few weeks time. You will have to follow a low-fat nutritional plan, but that really isn’t hard. Just don’t eat high-fat foods. There are lots of substitutes. If you’re going to put in the sweat and effort to pound your midsection, cutting out ice cream and cheeseburgers should be easy.
As for the exercises, the great thing about working abs is that it can be done daily. Building other muscles means resistance training, so you have to take days off between lifting for rest and repair. Stomach muscles, however, aren’t built up as much as they’re chiseled down. We all have that grid hidden beneath the surface. The trick is bringing it to the forefront. What we propose is a daily dose of abs-blasting medicine. Included in this section are 14 midsection maneuvers. Perform them as often as possible. It is that continual exertion and variation that will eventually provide maximum abdominal exposure.
OBLIQUES
Standing Torso Twists
Stand with legs shoulder-width apart, arms bent in front of you with fists together. Proceed to twist to the left. Pause, then return to staring position and next twist to the right. Perform 10 alternating twists to each side.
OBLIQUES
Side Leg Raises
Lie on your left side, leg over leg, and extend up, supported by the left arm. Proceed to raise the right leg up as high as possible. Pause, then lower to starting position. Perform 10 repetitions, then turn on your right side for another set with the left leg rising.
LOWER ABS
Single-Leg Raises
Sit on the floor with
the upper body raised,
arms crossed over
chest, with the right
leg bent, foot flat, and
the left leg extended
out. Proceed to raise
the left leg several
inches. Pause, then return to starting position. Perform 10 repetitions, then switch leg positions for another set with the right leg.
LOWER ABS
Bent-Leg Raises
Lie on your back with hands behind head, the left leg extended straight out and the right leg raised and bent. Proceed to slowly raise the lower right leg until almost straight. Pause, then lower to starting position. Perform 10 repetitions, then change leg positions for another set with the left leg working.
LOWER ABS
Crunch Leg Raises
Lie on your back in a crunch position, with hands behind a raised head and legs raised and bent at 90-degree angles. Proceed to raise the lower right leg until the leg is almost straight. Pause, then lower and raise the lower left leg. Perform 10 alternating raises with each leg.
LOWER ABS
Seated Leg Raises
Sit on the floor with legs apart and straight out, hands between them. Proceed to press back with hands and raise legs up, keeping knees slightly bent. Pause, then lower to starting position. Perform 10 repetitions.
UPPER ABS
Crunch-Ups
Lie on your back with hands behind a raised head and legs raised and bent at 90-degree angles. Proceed to simultaneously raise the upper body and bring knees back to meet elbows. Pause, then return to starting position. Perform 10 repetitions.
UPPER ABS
Kickouts
Begin face up on the floor, the upper and lower bodies aligned and supported by extended arms and bent legs. Proceed to kick the left leg out until straight. Pause, then return to starting position and next kick the right leg out. Perform 10 alternating kickouts with each leg.
UPPER ABS
Arm Extensions
Sit on the floor with forearms supporting the raised upper body and legs raised together, knees slightly bent. Proceed to extend arms out to the sides. Pause, then return to starting position. Perform
10 repetitions.
UPPER ABS
Side Leg Extensions
Lie on your left side, leg over leg, with the left arm extended out, palm down, and the right hand on the right thigh. Proceed to extend the right leg out until legs are at a 90-degree angle. Pause, then return to starting position. Perform 10 repetitions, then
turn over for another set
working the left leg.