Most men understand how important it is to keep their midsections trim, but
do little or nothing about it. The majority of men who do make an effort to
flex their abdominals usually do standard sit-ups. But hardly anyone does what
it takes to truly define the stomach muscles. The formula is quite simple:
follow a fat-free diet and perform exercises that hit the abs (and obliques)
hard and from different angles. If you've got the discipline and determination
to train midsection muscles, why not go all out? The 12 maneuvers illustrated
are fairly difficult, but yield superior results. Don't stop doing sit-ups;
simply add these exercises for a superior regimen.
Straight Cable Crunches
Sit facing away from a cable, grasping a rope attachment with both hands
behind the head. Proceed to lean forward and pull the rope forward, contracting
abdominal muscles. Pause, then return to starting position. Perform 15
repetitions.
Jackknives
Lie on your back with legs out and hands behind head. Proceed to
simultaneously raise the legs while extending hands toward feet. Pause, then
return to starting position. Perform 15 repetitions.
Ball Sit-Ups
Sit on a Swiss ball grasping a small medicine ball overhead with both hands.
Proceed to lean back until your back touches the Swiss ball. Pause, then return
to starting position. Perform 15 repetitions.
Weighted Trunk Rotations
Sit on a Swiss ball facing away from a cable, with legs bent, a small
dumbbell between the feet and grasping the machine behind you with both hands.
Proceed to twist the lower body to the left. Pause, then twist to the right.
Perform 15 alternating repetitions to each side.
Weighted Leg Lifts
Sit on a Swiss ball facing away from a cable, with legs straight out, a
small dumbbell between the feet and grasping the machine behind you with both
hands. Proceed to raise legs up until they are at a 90-degree angle to the
torso. Pause, then return to starting position. Perform 15 repetitions.
Crossover Crunches
Sit facing away from a cable, grasping a rope attachment with both hands
behind the head. Proceed to lean forward and pull the rope down and to the
left. Pause, return to starting position and next pull the rope down to the
right. Complete 15 alternating repetitions to each side.
Weighted Leg Pull-Ins
Lie on your back on a bench a few feet away from a cable. Grasp the bench
with both hands for support. Raise the legs and squeeze a handle attached to a
high cable between the feet. Proceed to pull it down. Pause, then return to
starting position. Perform 15 repetitions.
Straight-Arm Horizontal Twists
Standing adjacent to a cable, grasp a handle with both hands at shoulder
height. Proceed to twist and pull the handle to the opposite side. Pause, then
return to starting position. Perform 15 repetitions, then turn around for
another set to the other side.
Straight Arm Vertical Twists
Standing adjacent to a cable, grasp a handle with both hands at waist
height. Proceed to pull the handle up overhead to the opposite side. Pause,
then return to starting position. Perform 15 repetitions, then turn around for
another set to the other side.
Hanging Twist Leg Raise
Grasp an overhead bar with a medium grip, with legs together and knees
slightly bent. Proceed to raise knees and twist the torso to the right. Pause,
then return to starting position and next raise knees and twist the torso to
the left. Perform 15 alternating repetitions to each side.
Ball Twists
Sit on a Swiss ball grasping a small medicine ball overhead with both hands.
Proceed to twist to the left. Pause, then twist to the right. Perform 15
alternating twists to each side.
Hanging Straight Leg Raises
Grasp an overhead bar with a medium grip, with legs together and knees
slightly bent. Proceed to raise legs until parallel to the floor. Pause, then
return to starting position. Perform 15 repetitions.
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