16-Pack Workout – Challenge Upper, Lower And Side Abs
To develop any muscle to its fullest growth potential, you need to move through a variety of angles and use different rep ranges – and your abs are no exception. Yes, you first must shift that spare tyre for them to show, but simply getting lean doesn’t mean you’ll have a solid and sculpted six-pack. For that you need to train your upper, lower and side abs both hard and smart, which is what this circuit session will do.
The first move of each tri-set works your upper abs, the second your lower abs, and the third your side abs (or obliques) to sculpt more defined muscles across your entire abdominal region. Focus on good form throughout and keep those abs engaged for the maximum muscle return.
How to do the workout
This session is made up of six moves, split into three tri-sets, which are mini circuits containing three different exercises. That means you’ll do moves 1A, 1B and 1C in order, sticking to the reps detailed and only resting after all the reps of the move 1C. You’ll do three circuits of the first tri-set, then move on to the second tri-set, in which you’ll repeat this pattern with moves 2A, 2B and 2C.
To help ensure you sculpt a hard six-pack faster, engage your abs before you start the first rep of each set. Starting with your target muscles activated means you’ll maintain better form during the set and so work your muscles harder.
1 Knees-up crunch
Sets 3 Reps 12 Rest 0sec
Lie on your back with your fingers at your temples, your knees bent and your feet up. Engage your upper abs to raise your torso off the ground, then crunch up to meet your knees. Lower slowly back to the start, keeping tension on your abs throughout.