WE DON’T DOUBT your will to get six-pack abs. Now, it’s time to be consistent and have them look the way you want them to—ripped. We caught up with IFBB men’s physique pro and certified personal trainer Pierre Vuala to see how he keeps his midsection shredded without even using equipment.
“Whenever you do any ab workouts, it’s always good to get all the air out as you squeeze at the point of full contraction,” Vuala says.
Directions
Do this workout three times a week after resistance training. Perform on a mat or rug if possible.
The Workout
1. Alternating V-up
Duration: 5 sets, 20 reps each leg
Pierre says:
Touch your opposite hand to opposite foot meeting at the center to make a V with your body.
Rest: 1-1.5 minutes
2. Side plank with pulse
Duration: Hold for 4 minutes each side
Pierre says:
Hold for 30 seconds then tap hip into ground for five reps. Hold yourself up again for another 30 seconds. Reverse to other side, then repeat.
Rest: 1-1.5 minutes
3. Reverse crunch
Duration: 4 sets, 25 reps
Pierre says:
While lying down with hands at sides on the ground, extend your legs straight out, about six inches off the ground. Bring knees to chest, lifting with lower abs. Your lower back comes off the floor.
Rest: 2 minutes
4. Sitting knee-ins
Duration: 4 sets, 20 reps
Pierre says:
While sitting upright with hands at sides on the ground, bring your legs straight out, crunch them back in close to your body, and bring them back out.
Rest: 1-1.5 minutes
5. Broomstick torso twist
Duration: 4 sets, 1-minute work, 30-second rest
Pierre says:
While standing or sitting, place a broomstick on your upper back. Without moving your hips, twist to each side, exhaling to contract obliques.
by Men’s Fitness Editors