STRAIGHT UP ABS: FEEL THE PAIN.

FEEL THE PAIN

Your abs aren’t a body part that need to be handled with kid gloves. Body-weight-only and high-rep workouts don’t always have to be your plans of attack when hitting the midsection. And, seriously, it’s OK to skip planks now and then.

We’re going Rocky Balboa–style on your abs with this routine designed by ISSA-certified trainer and two-time Muscle & Fitness Male Model Search competitor Robert Ciresi Jr. You’ll be doing situps and crunches, and you’ll be doing them with added resistance, as well as a tool from yesteryear that’s underutilized: the Roman Chair. But the rep counts don’t drop down too far; you’ll be living in the six-pack-friendly 15- to 25-rep range to maximize time under tension for full muscle development. (Yes, you want to develop the ab muscles, too.)

WARNING: Your abs might be in some pain while doing this workout, but it’s good pain. That’s what Rocky would have wanted.

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CRUNCH

“By using only your body weight we can add value to the weighted crunches done at the beginning of the routine by squeaking out a few more reps,” says Ciresi. “Keep your focus on the muscle contraction–don’t let your mind wander.”

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ROMAN CHAIR SIT UP

Individuals with an advanced fitness level can add weight with a medicine ball, weight plate, or dumbbell to increase the difficulty. Remember to keep your core tight through-out, even on the way down (negative/eccentric).

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WEIGHTED SIT UP

“Contract the abs hard as you perform a regular situp,” says Ciresi. “For many people it will be difficult to keep the feet on the floor, so feel free to hook your toes under something or have a training partner hold them down.”

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WEIGHTED CABLE CRUNCH

Don’t rush through the reps. Keep the movement under control and make sure the abs—not the arms—are doing all the work.

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THE ABS WORKOUT

Do this workout on off days or at the end of your normal routines no more than twice a week.

Exercise Sets Reps
Weighted Cable Crunch 4 15
Weighted Situp 3 15
Crunch 3 25
Roman Chair Situp 3 15

 

 

Original post by: http://www.muscleandfitness.com/

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