weightroom abs

Mini-Sets for Maximum Results

Photography by Keith Munyan

You want stomach muscles a heavyweight boxer couldn’t hurt? Then hit ‘em hard yourself! 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 six weightroom maneuvers included here are divided two apiece into three mini-sets: barbell, cable and weight free. We recommend you perform the entire session twice weekly, utilizing the other midsection routines in this issue on the other days.

BARBELL SET

OBLIQUES
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
Good Mornings

Stand grasping a barbell on the upper back, with feet wide part. Keeping the legs straight, proceed to bend over until the back is almost parallel to the floor. Pause, then rise to starting position. Perform 10 repetitions.

CABLE SET

ABDOMINALS
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.

ABS & OBLIQUES
Side Twists

Seated at a low cable station, grasp the handle in both hands. Keeping the back straight, proceed to pull it back to the chest. Pause, then return to starting position. Perform 15 repetitions, then move on to Seated Wide-Grip Pulls.

ABDOMINALS
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.

ABDOMINALS
Decline Sit-Ups

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.