MIDSECTION WORKOUTS
GUT REACTIONS
Photography by Victor Sotelo
A 12-Step Program for Abs & Obliques
It’s repetitive to write and it must be just as numbing to continually read, but the importance just won’t go away. If you will only do a little hard exercise, do it for your midsection. Too many men’s stomach areas are out of control, bulging with excessive fat and increasing their risks for serious medical problems. It’s a shame that a man’s fat gathers in his belly, taxing the heart and other vital organs, but that won’t change. That’s why no matter what else is in each issue of Men’s Workout, one comprehensive section will always be devoted to abdominals/obliques hardening, streamlining and defining.
This feature offers a 12-step program. No weights or equipment is necessary, so you can do the exercises at home, in the gym, or anywhere else you have a few minutes free. While striving to achieve ripped abs is a noble challenge, the real goal should be to shed flab and tighten up as best you can. A flat stomach also supports the low back, helping it stay pain-free. What else could you want from a workout?
ABDOMINALS
Legs-Crossed Crunches
Lie on your back with hands behind head and legs raised and bent at 90 degrees, one leg over the other. Proceed to raise the head and shoulders off the ground. Pause, then lower to starting position.
Perform 25 repetitions.
ABDOMINALS
Legs-Raised Crunches
Lie on your back with hands behind head and the legs off the ground, slightly bent. Proceed to raise the head and shoulders off the ground. Pause, then lower to starting position.
Perform 25 repetitions
ABDOMINALS
V-Ups
Lie on your back with arms behind head and legs out together, all limbs slightly off the ground. Proceed to simultaneously raise legs and extend hands to feet. Pause, then lower to starting position.
Perform 25 repetitions.
OBLIQUES
Side Crunches
Lie on your back with the right hand behind the head and the left foot over the raised right knee. Proceed to raise the head and shoulders off the ground and extend the right elbow to the left knee. Pause, then return to starting position.
Perform 25 repetitions, then switch arm and leg positions for another set.
OBLIQUES
Lying Side Crunches
Lie on your right side with the left hand on the side of the head and legs slightly raised, left over right. Proceed to raise the head and right shoulder off the ground. Pause, then return to starting position.
Perform 25 repetitions, then switch arm
and leg positions for another set.
ABDOMINALS
Flutter Kicks
Lie on your back with arms crossed over the chest and legs slightly raised. Proceed to open legs and extend the left over the right. Without pausing, then open again and extend the right over the left.
Perform 25 alternating repetitions each way.
ABDOMINALS
Leg Raises
Lie on your back with hands palms down at sides and the head and legs slightly raised. Proceed to raise legs until perpendicular to the ground. Pause, then lower to starting position.
Perform 25 repetitions.
ABDOMINALS
Knee Pull-Ins
Lie on your back with hands palms down at sides and the head and legs slightly raised. Proceed to pull knees in toward the chest. Pause, then return to starting position.
Perform 25 repetitions.
ABDOMINALS
Lie face down with hands palms down by shoulders. Proceed to push up to arms' length, arching the back. Pause, then return to starting position.
Perform 25 repetitions.
OBLIQUES
Bike Twists
Sit on your butt with hands behind head and legs bent and raised. Proceed to twist to the right, extending the left elbow to the rising right knee. Then twist to the left, extending the right elbow to the rising left knee.
Perform 25 alternating repetitions to each side.
ABDOMINALS
Hip Raises
Lie on your back with hands palms down at sides, the head raised and legs extended straight up. Proceed to press down and extend hips off the ground. Pause, then return to starting position.
Perform 25 repetitions.
ABDOMINALS
Hanging Leg Raises
Grasp an overhead bar with a medium grip palms forward. Proceed to bend and raise legs until thighs are parallel to the ground. Pause, then return to starting position.
Perform 25 repetitions.