MALE
MUSCLE
P
twice a week for best results.
It only takes around 30 minutes, so
RACTICE THIS WORKOUT
there’s no excuse to skip abs! You
can perform these exercises straight
after training another body part.
Weighted planks
Hold for 30 seconds, then take 30
seconds rest. Repeat 4 times
Technique: I use 40kg for this
exercise, but you can use as much or
as little weight as you’re comfortable
with. Keep the tension on your core
throughout the time you’re holding
this exercise and time yourself to
ensure accuracy. Arms and shoulders
must be in line.
Tips: The extra weight will
pack power on your abs, whilst
strengthening your entire core.
Hanging leg raises
4 sets of 15
Technique: Hang from a bar and
raise your legs, keeping your torso still.
Slowly lower them back down to the
starting position.
Tips: If this is too tricky with straight
legs to begin with, practice by raising
your knees bent, then progress to this
version. Avoid allowing your body to
swing, as this momentum will detract
from the benefits this movement has
on the abs. Always keep the movement
slow and the abs tight.
Ab roller
4 sets of 15
Technique: Kneel on the floor and
hold the ab roller in both hands.
Slowly allow the roller to roll forwards
away from your body, until your arms
are straight and your torso is in a
plank position. Pause at the end of the
movement, before slowly returning to
the start.
Tips: Always keep the tension on
the abs by engaging the transverse