These five isometric holds from Andy Speer, C.S.C.S., creator of the Men’s Health Anarchy workout series, will help build the core you need to reach your goals. Piggybacking off of that idea, there’s also not much to go on when it comes to knowing when to move up to the advanced program. The idea is that no matter what you do for your obliques, you need to be twisting or moving left or right if you really want to hit them the hardest. Spinal flexion is just one of many functions of the abs. MAKE IT THROUGH ALL 20 ROUNDS IN 20 MINUTES, MAKE IT THROUGH ALL 20 ROUNDS IN > 20 MINUTES, MAKE IT THROUGH 16–19 ROUNDS BEFORE FAILURE, MAKE IT THROUGH 14–15 ROUNDS BEFORE FAILURE, “NEVER MEASURE THE HEIGHT OF A MOUNTAIN, UNTIL YOU HAVE REACHED THE TOP. Tuck Hold on Parelletes - Another support position. First, regular crunches pretty much only hit the rectus abdominis muscle. Start with 3x 20s holds with 20s rest. This program takes a more scientific approach to avoid injuries and maximize strength and muscle gains. Glutes are fired. Reverse Plank - Key here is pulling shoulders back, as if you’re wrapping your upper back around a telephone pole, while keeping your abs tight and ribs pulled down. It’s somewhat unclear how to know when you’re ready to move up to the advanced program and how many reps you should be shooting for overall. Start with 3x 10s holds per set. This preview shows page 4 - 6 out of 6 pages. There’s also a beginner and advanced version depending on your ab strength and experience in the gym. EXERCISE NOTES: For beginners, perform 30-60 seconds each side of the Oak Tree Step out. This can give you the motivation to stick to the routine for several weeks or months as results develop. Now while that muscle is definitely important for getting you a head start on your six-pack, you’re neglecting every other muscle in the core. But it’s all made so much easier to understand when we break out the muscle markers! The Banded Pull Down is our beginner top down exercise. The abs also control motion in the opposite direction, pulling you back from spinal extension. The Sledgehammer Swing is our advanced top down rotation exercise. If you can hold a plank for 2, 3, 4 minutes, then you’re not doing a hard-enough version of the plank! With legs extended straight down and out in an X position, engage your core, bringing legs straight out in front and then up toward your torso. For equipment I’m going to include the use of just a band and a pullup bar so that even if you’re training at home you’ll be able to follow along. Both versions of this workout also train all of the abdominal functions including spinal flexion, extension stability, anti-rotation, anti-lateral, and rotational stability. Speer recommends hitting one to two of these exercises per day, performing them as part of your warmup, a core move in a circuit, or a standalone exercise within your workout. If we can do some core bracing before our reps, we can create stability. There’s an important note on form in this abdominal exercise that we don’t want to overlook. Compression Pike - As mentioned this one is tough, but incredibly valuable. But I promise I’m not going to let you guys down with this one! Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. The second exercise is a tuck-hold on parallettes. There is more prolonged tension on the hanging raise than we would be in any variation of a lying down raise. Explore Skimble's fitness and personal training ideas online. This is more nitpicky than anything. Whereas most ab workouts would end here (or maybe even a LONG time ago) ours has one additional component. We’re now moving onto the next movement type in the Six Pack Progression which is bottom up rotation. If I want to make the pull down more difficult, all I have to do is wrap it over the bar, and then grab one portion of it in each hand, and I’ve effectively doubled the resistance by shortening the length of that band. Here's how to do reverse crunch.