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Get Your Ultimate Six Pack

Broomstick_twist

IFBB pro and fitness model Tobias Young shares his workout for a ripped six pack.

Workout 2

Exercise                                Sets                 Reps

Double Crunch                       3                      30, 30, 25

Plank                                      3                      One Minute

Crossover Crunch                  3                      20, 20, 20

DOUBLE CRUNCH

Double_Crunch2

SET-UP: Lie faceup with your knees bent and lifted over your hips. Place your hands lightly behind your head for support, elbows flared.

EXECUTION: Curl your head, shoulders and upper back off the floor, while simultaneously lifting your hips and bringing your knees back toward your chest. Hold the peak contraction for a count, then release.

TOBIAS’ TIP: Remember to open all the way back up before you crunch together again to get a full range of motion and stronger contraction.

PLANK

Plank

SET-UP: Get into a push-up position with your elbows on the floor directly underneath your shoulders. Lift your hips and tighten your abs so that your head, hips and heels are all in line.

EXECUTION: Hold and pull your abs into your lower back, breathing deeply. Don’t let your hips sag or rise.

TOBIAS’ TIP: I like to do variations of the standard plank, like putting both feet on a stability ball, putting one foot on the ball and one foot in the air, or putting my arms on the ball. I’ll do a minute of each variation to mix it up.

CROSSOVER CRUNCH

Crossover_Crunch2

SET-UP: Lie faceup with your knees bent, feet flat on the floor. Place your hands lightly behind your head for support, elbows flared.

EXECUTION: Curl up and simultaneously twist to the side, bringing your elbow toward your opposite-side knee, “wringing” out your waist. Lower to the start and repeat on the opposite side.

TOBIAS’ TIP: Remember that this move is flexion plus rotation and not just moving side to side. Really crunch that muscle to make it work — don’t just flap your elbow across your body.

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