MIDSECTION WORKOUTS

How to Hammer Home Rock-Hard Abs

Like the abs on this guy? Of course you do. Who wouldn't? You don't have to sigh and turn the page. Actually you can sigh and turn the page, because that's where the exercises are that build the noble midsection muscles.

The point is, you can chisel your own slab of abs if you'll just get with the program. That means three weekly sessions of abs-blasting effort. It also means following a low-fat diet so that the muscles have a chance to shine. Then add two cardio sweat sessions weekly and presto-a great grid locked in.

 

WORKOUT ONE

WORKOUT TWO

WORKOUT THREE

 

ABDOMINALS

Leg Extensions
Sit on the ground with legs bent and feet flat. Raise your torso to the starting position. Proceed to extend the right leg out until straight. Pause, then lower to starting position.

Perform 12 alternating repetitions with each leg.

OBLIQUES

Single-Leg Side Raises
Lie on your left side with one leg over the other. Proceed to raise
the right leg up. Pause, then lower to starting position.

Perform 12 repetitions, then turn over for another set with the left leg rising.

OBLIQUES

Double-Leg Side Raises
Lie on your left side, with one leg over the other. Proceed to raise both legs up a few inches off the ground. Pause, then lower to starting position.

Perform 12 repetitions, then turn over for another set on the other side.

ABDOMINALS

Single-Leg Raises
Lie on your back with hands behind a slightly raised head, the left leg bent, foot flat on the ground, and the right leg extended out. Proceed to raise the right leg until perpendicular to the body. Pause, then lower to starting position.

Perform 12 repetitions with each leg.

ABDOMINALS

Double-Leg Raises
Lie on your back with hands palms down at sides, the head slightly raised and legs out together. Proceed to raise legs until they are perpendicular to the body. Pause, then lower to starting position.

Perform 12 repetitions.