hard abs fast!
4 Quick Sets for a Great Grid
The key to toughening up your midsection is attacking it with a series of various exercises. You don’t need to do endless sit-ups or dozens of gut-busting drills. The eight great maneuvers included here are divided two apiece into four mini-sets: barbell, dumbbell, cable and weight free. We recommend you perform the entire session each time you target abs and obliques. Better yet, perform it twice each time. Eat a low-fat diet and you’ll be seeing and feeling results in no time.
OBLIQUES—BARBELL
Seated Twists
Sit at the end of a bench grasping a barbell on the upper back. Keeping the lower body stationary, proceed to twist to the left. Pause, then twist to the right. Perform 10 alternating repetitions to each side.
ABDOMINALS—BARBELL
Good Mornings
Stand grasping one end of a stretch band in the right hand, palm up, with the other end under the right foot. Proceed to curl the arm up until bicep meets forearm. Pause, then return to starting position. Perform sets with each arm.
ABS & OBLIQUES—DUMBBELLS
Opposite Extensions
Stand with feet wide apart, grasping a dumbbell in front of the thigh palm back in the left hand. Proceed to bend over, keeping legs straight, and extend the weight to the right foot. Pause, then rise to starting position. Perform 10 repetitions, then switch the weight to the right hand for a set toward the left foot.
ABDOMINALS—DUMBBELLS
Flat Bench Leg Raises
Lie on your back on a flat bench, grasping sides for support, with legs extended straight out together and a dumbbell between the feet. Proceed to raise legs up until perpendicular to the floor. Pause, then lower to starting position. Perform 10 repetitions.
ABS & OBLIQUES—CABLE
Side Twists
Kneel facing a high cable, grasping a rope attachment with both hands. Proceed to pull the rope down and to the right. Pause, then rise and next pull down and to the left. Perform 10 alternating repetitions to each side.
ABDOMINALS—CABLE
Front Crunches
Kneel facing away from a high cable, grasping a rope attachment overhead with both hands. Keeping the arms rigid, proceed to pull the rope down a few inches, lowering the head and shoulders and crunching the abs. Pause, then raise to starting position. Perform 10 repetitions.
ABDOMINALS—WEIGHT-FREE
Decline Sit-Ups
Lie on your back on a decline bench, with hands on hips and feet under pads. Proceed to sit up until the upper body and thighs are at a 90-degree angle. Pause, then lower to starting position. Perform 10 repetitions.
ABDOMINALS—WEIGHT-FREE
Hanging Knee Raises
Hang from a chinning bar with legs together, slightly bent. Proceed to pull knees up to the chest. Pause, then lower to starting position. Perform 10 repetitions.