By Nick Nilsson
Six pack abs…every guy wants ‘em. And trying to get them while lying flat on your back on the floor is NOT the best way to do it. When you take off your shirt, you want abs that scream POWER and working your midsection while on your feet is the best way to do it. Athletes don’t train or play flat on their backs (the good ones at least!)…and if you want a ripped midsection like an athlete, you have to train your core on your own two feet.
I’ve got 4 unique exercises designed to torch your abs HARD without endless crunches and sit-ups, all done on your feet, to give you the six-pack and rock-hard abs you want AND the performance to match.
Exercise #1 – Barbell Curl Squats
Hold a barbell in the top of the curl position with your feet set just outside shoulder-width apart. Now squat down then back up, holding that top curl position all the way down and all the way up. Sounds simple, sure, but carrying the weight out in front of your body without supporting it ON your body is ALL abs. It will light up the entire front wall of your midsection like nothing else.
Perform this exercise for 2 sets of 4 to 6 reps.
Exercise #2 – Double Dumbell Swings
This exercise uses two dumbells, held at arms-length at your sides to begin with. This exercise is going to look like you’re cross-country skiing with dumbells instead of poles. You’ll be swinging the dumbells in opposite directions, with the torque of the opposing forces going directly through your core. This will absolutely SHRED your abs.
Swing the dumbells as high as you can one way, then immediately swing them back the other way, going back and forth like this. A little trick you can use to make this even more effective is at the bottom of each swing, bend your knees a bit then as you start the upswing, pop up and use that momentum to swing the dumbells up even higher.
Perform this exercise for 2 sets of 10 to 15 swings
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Exercise #3 – One-Side Loaded Barbell Squats
Now we’re going to hit the obliques and tighten up your waist. Load just ONE side of the barbell in the squat rack (start with a 25 lb plate). Get yourself under the bar like you’re able to do a regular squat…be prepared to grip down HARD on the opposite side that the weight is on. Step out into the rack and squat. The load placed on just one side of the body will force tremendous activation in the obliques in a way that tightens them up rather than builds them out (as most side bends will), giving you a smaller, tighter waist.
Perform this exercise for 2 sets of 4 to 6 reps each side (turn around at the end of the first set and immediately work the other side).
Exercise #4 – Dumbell Crawling
Yeah, I realize crawling isn’t standing but this exercise IS done on two feet…and two hands. The position your body is in while doing this exercise is PERFECT for developing power out of a crouch/athletic “ready” position, all while running extraordinary tension through the abs. It’s an eye-opener!
Set two dumbells on the floor, crouch down and put your hands on the handles. Now, “step” the left dumbell forward while stepping forward with your right foot at the same time. Then step the right dumbell forward while stepping forward with your left foot. Continue crawling forward like this for about 10 feet then step and do it BACKWARDS, returning to where you started.
Each time you step, your bodyweight and the dumbell weight is supported on opposing limbs and ALL that tension runs directly through the core, which is a KILLER on the abs.
Perform two “there and back” crawls on each set and perform two sets total.
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You’re done! That’s your “two feet” abdominal workout that will TRANSFORM your midsection into a tight, rock-solid washboard that will turn heads at the beach. Perform this routine three times a week and you’ll notice a different in how your abs look AND how your perform in the gym and on the field.
About the Author:
Nick Nilsson, “The Mad Scientist” of fitness is the author of Muscle Explosion: 28 Days to Maximum Mass. He is a renowned personal trainer, body builder, and professional fitness writer who has written for Men’s Fitness, Reps Magazine, Muscle & Fitnessand hundreds of fitness websites all over the internet. He is recognized throughout the fitness world as an innovator and pioneer of ground-breaking methods for building muscle and strength fast. His degree in physical education covers advanced biomechanics, physiology and kinesiology.
Muscle Explosion (978-0-9724102-9-8) is available on Amazon.com, BarnesandNobles.com and in bookstores nationwide for $14.95. Use coupon code MUSCLE5 here for 50% off!