4 GUYS Oct 2016 issue October 2016 issue #2 for 4 Guys Magazine | Page 71

Exercise Two – Plank – 30 seconds
Face down on your elbows and knees, straighten
your legs and raise your body so you are
supported by your elbows and toes. Do not arch
your back.

Exercise Five – Bicycle Crunch – 30 seconds
Lay flat on the floor facing the ceiling, lift your
knees to a 45 degree angle and then go through
a pedalling motion with your feet. oor. Hold and
then repeat on your other side.

Exercise Three – Flutter Kicks – 30 seconds
Lay flat on your back with your arms by your side.
Lift your legs about off the ground by around 15cm
with a slight bend. Make small and rapid up and
down alternating movements with your legs.

Exercise Six – Heel Touch – 30 seconds
Lay flat on the floor with your knees bent at a 45
degree angle with your feet flat on the floor and
your arms by your side. Crunch forward and to
the right and touch your right heel with your right
hand, return to the starting position and repeat on
your left hand side.

Exercise Four - Side Plank - 30 seconds each side
Lie on one side, supported by your elbow. Let your
top foot rest on your bottom foot and hold yourself
up so you form a triangle with the floor. Hold and
then repeat on your other side.

Exercise Seven – Knee Raises – 30 seconds
Lay flat on the floor facing the ceiling with your
legs in front of you. Keep your knees bent and
raise your legs up to a 90 degree angle without
moving your upper body.
Diet
Have you ever heard the phrase ‘abs are made in
the kitchen’? Well it isn’t used just as motivation.
You could do the above workout everyday, but if
you eat trash then you will never get a six pack.
With abdominals the workout and the diet need to
go hand in hand.

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