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The 30-Minute Abs Workout

Got 30 minutes, three times a week? Follow Lukas Proke's workout for a belly-busting, torso-tautening, molded-in-steel midsection.

Standing Work with Bar

Move 1:
Step 1 Hold a bar underhand in front of you. Step 2 Bend knees to slight squat.

Step 3 Curl bar up, bringing one knee up at the same time.

Step 4 Do 10 reps, switch sides for 10 more, shake it out.

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Move 2:
Step 1 Hold bar behind neck, resting on shoulders.

Step 2 Touch right elbow to right knee, then left elbow to left knee, working obliques.
Step 3 Do 10 reps.

Move 3:
Step 1 Hold bar behind neck, resting on shoulders
Step 2 Bend knees slightly in squat position.
Step 2 Keep head straight ahead, and in short, fast movements, twist torso from side to side.
Step 4 Do 10 reps each side.

Repeat three moves above consecutively, doing of five of each, with no break.




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