abs man!
Ex-Football Hotshot
Now Helps Clients Get Ripped
Photography by Keith Munyan
Though he didn’t realize it at the time, all the endless hours of hardcore football training in sweltering heat had much more of an effect on Richard Kenny’s life than merely prepping him for games. It provided the foundation he now uses as a personal trainer. And it doesn’t hurt that his rock-hard body serves as inspiration to clients.
“I played seriously in high school and college,” says Kenny, packing 215 muscular pounds on his 6-foot physique. “Football probably is the most time-intensive sport, when you add up all the time spent studying game plans, learning plays and of course training. It’s like a full-time job even when you’re in school. I was in the weightroom every day for years and years.”
Kenny had the benefit of strength coaches who taught him the best ways to lift, how to maximize effort and tips for always improving and growing. His body was always being worked on to reach the highest levels of strength and stamina.”
Football games are usually won in the fourth quarter, and that’s when conditioning wins out,” he says. “If two teams are fairly even in terms of skill, whichever one can execute plays and react defensively late will usually win.”
The games are over for Kenny, who now lives in Florida, but his career is just getting underway. As a personal trainer, he couldn’t have a better background. His amazing physique makes a sterling first impression with new clients, and he has the breadth of knowledge to keep them. Unlike many big men, Kenny owns a great set of fully chiseled abdominals.
“If you have the grid you’ve got it all,” he says. “They’re the hardest muscles to bring out, because you have to eat right (low fat) in order for them to show. Abs, unlike all other muscles, need to be leaned out, not bulked up. I’ve been at it my whole life, and have never been out of shape or overweight by more than a few pounds. But for most men who don’t know what true fitness is, it’s difficult. But all men can improve their stomach muscles.”
ABDOMINALS
Seated Leg Raises
Sit on the ground 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.
ABS & OBLIQUES
Seated Extensions
Sit on the ground with legs apart and straight out, hands between them. Proceed to bend at the waist and extend the left hand to the right foot. Pause, then return to starting position and next extend the right hand to the left foot. Perform 10 alternating repetitions to each foot.
ABDOMINALS
Front Leg Extensions
Lie on your right side, leg over leg, with the right arm extended out, palm up, and the left hand on the left hip. Proceed to extend the left 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 right leg.
ABDOMINALS
Crunch-Ups
Lie on your back with hands behind a raised head and legs raised and bent at 90-degree angles. Proceed to raise the upper body.Pause, then return to starting position. Perform 10 repetitions.
OBLIQUES
Sitting Torso Twists
Sit on the ground with legs bent and the upper body raised, arms extended forward, palms down. Proceed to twist the upper body to the left. Pause, then return to starting position and next twist the upper body to the right. Perform 10 alternating repetitions to each side.
OBLIQUES
Standing Torso Twists
Stand with legs shoulder-width apart, arms bent in front of you with fists together. Proceed to twist to the right. Pause, then return to starting position and next twist to the left. Perform 10 alternating twists to each side.
OBLIQUES
Side Leg Raises
Lie on your right side, leg over leg, and extend up, supported by the right arm. Proceed to raise the left leg up as high as possible. Pause, then lower to starting position. Perform 10 repetitions, then turn on your left side for another set with the right leg rising.
ABDOMINALS
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.