Weight-To-Go Abs
Spike your abs workout with five resistance moves to get that six-pack you crave in a fraction of the time.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
Stability Ball Weighted Crunch
Target Muscles: rectus abdominis (upper portion)
Set Up: Sit on top of a stability ball with knees bent and feet flat on floor, holding a single weight plate with both hands. Slowly lean back and roll yourself down until just your shoulders, back and hips touch the surface of the ball – your head should stay in line with your torso. Press the weight above your chest so that your arms are straight and perpendicular to the floor [A].
Action: Keeping your arms extended above you, slowly curl yourself up until your upper back is off the ball [B]. Slowly lower yourself back down and repeat.
Reps Per Set: 12-15
Standing Torso Rotation
Target Muscles: internal and external obliques
Set Up: Stand with your feet shoulder-width apart, knees soft. Hold the ends of a light dumbbell (five to eight pounds to start) in your hands, extending your arms straight out in front of you at about shoulder height.
Action: Without lifting your feet off the floor, slowly twist to your left as far as possible, keeping your arms straight as you go. Reverse the motion by rotating all the way to your right to complete one rep. Continue to alternate from left to right for the remainder of your set.
Reps Per Set: 12-15 each side
Seated Medicine Ball Knee Tucks
Target Muscles: rectus abdominis (lower portion)
Set Up: Sit on the edge of a weight bench with knees bent and feet flat on the floor. Tuck a small medicine ball (4.4 pounds to start) between your knees and squeeze your legs together to keep it in place. Place your hands along the sides of your butt and grab the edge of the bench for support, then lean back so that your torso is at about a 45-degree angle.
Action: Slowly draw your knees up as close to your chest as possible [A], then extend your legs out in front of you [B]. Repeat.
Reps Per Set: 12-15
Weight Plate Decline Bench Crunch
Target Muscles: rectus abdominis (upper portion)
Set Up: Lie faceup on a decline bench with your feet tucked under the pads at the end. Hold a small weight plate with both hands, arms extended above your chest [A].
Action: Contract your abdominal muscles and curl upward, lifting your head, shoulders and upper back off the bench; make sure your arms point toward the ceiling at all times [B]. Lower your torso back down and repeat.
Diagonal Medicine Ball Woodchop
Target Muscles: rectus abdominis, transverse abdominis, obliques
Set Up: Stand with your feet wider than shoulder-width apart, holding a medicine ball with your arms straight above your right shoulder as though you are wielding an axe [A].
Action: Contract your abs, bend your knees and rotate your torso to your left, drawing your arms down and across your body, keeping them straight as you move. Stop when the medicine ball reaches the outside of your left calf [B], then reverse the move. Finish the required reps, then switch positions to work your opposite side.
Reps Per Set: 10-12 each side