Physique 2.0 Training Series: Ab Blast

In the next installment of the Myotropics Physique 2.0 Training Series, IFBB Pro Matt Christianer takes you through a sample ab workout, designed to target the lower and upper abs and obliques.

 

ABDOMINAL HIP THRUST
Focus Area: Lower abs
Sets: 3
Reps: 15-25
Lock a dumbbell between feet, like on flat bench, raise legs so they are extended into the air perpindicular to your body, dumbbell over the midsection. Keep a slight bend in the kneesas you thrust your hips straight up in the air, raising your lower bck off the bench.

 

CROSSOVERS
Focus Area: Lower/Upper abs
Sets: 3
Reps: 15-25
Lie on your back with one leg extended and one bent. Hold a light dumbbell in one hand, extending that arm behind your head at a slight angle. Keeping your arm opposite arm and leg extended, perform a crunch, bringing the dumbbell towards the extended leg. Keep both your arm and leg extended as you return to the starting position.

 

MODIFIED CRUNCH
Focus Area: Upper abs
Sets: 3
Reps: 15-25
Lie on a flat bench (or flat on the floor), bending at the knees and keeping your feet flat on the bench. Extend your arms over your chest. Perform a crunch, keeping your arms extended straight throughout the movement.

 

ELEVATED SIDE PLANK
Focus Area: Obliques
Sets: 3
Reps: 15-25
Position yourself so you are perpindicular to a flat bench and get into a side plank position, leaning on your elbow to support your bodyweight. Start with your body in a straight line. Keep your legs straight as you drop your hips towards the floor, then push your hips back up to the starting position, contracting your obliques and squeezing at the top of the movement.

 

Previous Myotropics Physique 2.0 Series Episodes:
– 3 Unique Shoulder Exercises
– Build A Better Back

 

ABOUT THE PHYSIQUE ATHLETES GUIDE 1.0

Vince Andrich has been a major voice in the field of nutrition, exercise and supplementation as it relates to building a better physique for over 24 years, Andrich brings a vast array of knowledge and practical experience from his work leading many of the most successful sports nutrition brands, as a writer for top fitness media outlets and authoring several classic industry books including, Sports Supplement Review 4th Issue, No Mistakes Nutrition Guide and Physique Athlete Guide 1.0. Andrich credits his success to being a former National Level NPC Bodybuilding Competitor from 1984 to 1988; with titles that include; Mr. Nevada, Mr. Las Vegas, and the Superbowl of Bodybuilding.

For more training info from Vince Andrich, check out the Physique Athletes Guide 1.0