Midsection WORKOUT

A Dozen Drills for Killer Abs

Most men understand how important it is to keep their midsections trim, but do little or nothing about it. The majority of men who do make an effort to flex their abdominals usually do standard sit-ups. But hardly anyone does what it takes to truly define the stomach muscles. The formula is quite simple: follow a fat-free diet and perform exercises that hit the abs (and obliques) hard and from different angles. If you’ve got the discipline and determination to train midsection muscles, why not go all out? The 12 maneuvers illustrated are fairly difficult, but yield superior results. Don’t stop doing sit-ups; simply add these exercises for a superior regimen.

 

 

 

Straight Cable Crunches

Sit facing away from a cable, grasping a rope attachment with both hands behind the head. Proceed to lean forward and pull the rope forward, contracting abdominal muscles. Pause, then return to starting position. Perform 15 repetitions.

Weighted Leg Pull-Ins

Lie on your back on a bench a few feet away from a cable. Grasp the bench behind you with both hands for support. Raise the legs and squeeze a handle attached to a high cable between the feet. Proceed to pull it down. Pause, then return to starting position. Perform 15 repetitions.

Weighted Trunk Rotations

Sit on a Swiss ball facing away from a cable, with legs bent, a small
dumbbell between the feet and grasping the machine behind you with both hands. Proceed to twist the lower body to the right. Pause, then twist to the left.
Perform 15 alternating repetitions to each side.

Ball Twists

Sit on a Swiss ball grasping a small medicine ball
overhead with both hands. Proceed to twist to
the right. Pause, then twist to the left. Perform
15 alternating twists to each side.

Cable Crossover Crunches

Sit facing away from a cable, grasping a rope attachment with both hands behind the head. Proceed to lean forward and pull the rope down and to the left. Pause, return to starting position and next pull the rope down and to the right. Complete 15 alternating repetitions to each side.

Ball Sit-Ups

Sit on a Swiss ball grasping a small medicine ball overhead with both hands. Proceed to lean back until your back is fully on the Swiss ball. Pause, then return to starting position. Perform 15 repetitions.

Straight-Arm Horizontal Twists

Standing adjacent to a cable, grasping a handle with both hands at shoulder height. Proceed to twist and pull the handle to the opposite side. Pause, then return to starting position. Perform 15 repetitions, then turn around for another set to the other side.

Jackknives

Lie on your back with legs out and hands extended out behind the head. Proceed to simultaneously raise the legs while extending the hands toward the feet. Pause, then return to starting position. Perform 15 repetitions.

Straight-Arm Vertical Twists

Standing adjacent to a cable, grasp a handle with both hands at waist height. Proceed to twist pulling the handle up overhead to the opposite side. Pause, then return to starting position. Perform 15 repetitions, then turn around for another set to the other side.

Weighted Leg Lifts

Sit on a Swiss ball facing away from a cable, with legs straight out, a small dumbbell between the feet and grasping the machine behind you with both hands. Proceed to raise legs up until they are at a 90-degree angle to the torso. Pause, then return to starting position. Perform 15 repetitions.

Hanging Straight-Leg Raises

Grasp an overhead bar with a medium grip, with legs together and knees slightly bent. Proceed to raise legs until parallel to the floor. Pause, then return to starting position. Perform 15 repetitions.

Hanging Twist-Leg Raises

Grasp an overhead bar with a medium grip, with legs together and knees slightly bent. Proceed to raise knees and twist the lower body to the right. Pause, then return to starting position and next raise knees and twist the torso to the left. Perform 15 alternating repetitions to each side.