COBBLESTONE ABS!
Alternate Programs for a Stomach of Steel
by Wayne Levitt, C.S.C.S.
Photography by Victor Sotelo
FITNESS PROFILE
Talk is cheap when it comes to chiseling a superior midsection. It takes an almost maniacal devotion in order to slice up your abdominal grid. Few of us will ever see our stomach muscles in lean, defined form, because to do so requires almost daily exercise, along with following a low-fat diet. Genetics also play a factor, and while there are a very few lucky guys with tight, hard midsections who don't have to do much to maintain them, that doesn't do the rest of us any good.
MIDSECTION WORKOUTS
Presented herein are two regimens, both hitting the abdominal and oblique muscles. One is weight-free and the other weight-aided. Perform them on alternating days. One set of 15 repetitions for each exercise is recommended.
THE WEIGHT-FREE PROGRAMSTANDING CRUNCHES
Stand with your right hand behind the head and the legs shoulder-width apart. Proceed to bend over, extending the right elbow to the left knee. Pause, then rise to starting position. Perform sets with each arm extending.
LEG TWISTS Lie on your back with arms out to sides palms down and legs together extended straight up. Keeping the arms and head stationary, proceed to twist at the waist, lowering legs to the left. Pause, then rise and lower legs to the right.
STANDARD CRUNCHES Lie on your back with arms crossed over the chest, legs bent and feet flat. Proceed to raise head and shoulders off the ground. Pause, then lower to starting position.
CRUNCH LEG RAISES Lie on your back with hands palms down at sides, the right leg straight out and the left leg bent, foot flat. Proceed to simultaneously raise head and shoulders off the ground while extending the right leg straight up. Pause, then lower to starting position. Perform sets with each leg rising.
LEG LIFTS Sit with hands behind you palms down, supporting the upper body, with legs straight out together. Proceed to raise the right leg, holding it for several seconds. Then lower to starting position and raise the left leg.
JACKKNIVESLie on your back with arms palms up behind the head and legs straight out together. Proceed to simultaneously raise the upper and lower bodies, extending hands to feet. Pause, then lower to starting position.
ELEVATED SIT-UPS Lie on your back with hands behind a slightly raised head and lower legs on a platform or bench. Proceed to sit up and extend elbows to knees. Pause, then lower to starting position.
CROSS-BODY EXTENSIONS Sitting with legs wide apart, proceed to extend the left hand to the right foot. Pause, then extend the right hand to the left foot.
REAR KICKS
Get down on all fours, with palms flat on the ground and the back straight. Proceed to extend the left leg up and out behind you. Pause, then return to starting position and perform the next repetition with the right leg.
THE WEIGHT-AIDED PROGRAMOIL WELLS
Stand grasping a dumbbell palm in with the right hand, the left hand behind the head. Proceed to lower the weight, bending to the right, then rise and bend to the left.
STIFF-LEGGED REACHES Stand grasping dumbbells at sides. Proceed to bend over, extending weights to just above the feet. Pause, then rise to starting position.
SIDE BENDS Stand grasping a dumbbell in the left hand, with the right hand on the hip. Proceed to bend to the left, lowering the weight. Pause, then rise to starting position. Perform sets bending to both sides.
ARM SWINGS Stand grasping a dumbbell with both hands out on front of the chest. Proceed to twist and swing arms to the left. Pause, then swing arms to the right.
OPPOSITE EXTENSIONS Stand with legs wide apart, grasping a dumbbell palm back in the right hand in front of the thigh. Proceed to bend over and extend the weight toward the left foot. Pause, then rise to starting position. Perform sets to each side.
ARM DRAGS Lie on your back grasping dumbbells palms in, with arms and legs extended straight up. Proceed to lower arms until weights are just off the floor. Pause, then raise to starting position.
WEIGHTED CRUNCHES Lie on your back grasping a dumbbell with both hands just above the chest. With legs bent and feet flat, proceed to raise head and shoulders off the floor. Pause, then lower to starting position.
EXTENDED CRUNCHES Lie on your back grasping dumbbells over the chest, with legs bent. Proceed to raise head and shoulders off the floor, extending over to the right. Pause, then return to starting position and next extend the weights over to the left.
TWIST REACHES
Stand grasping dumbbells palms in at sides. Proceed to bend over and twist to the left, extending weights to that foot. Pause, then rise and next bend and twist to the right.