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Get Usher's Abs

MF shows you how to make it happen

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Ever since the iconic image of Usher's album cover for 8701 (2001 LaFace/Arista) first appeared, the man's abs have become the stuff of legend. We've teamed up with trainer Cliff "Hollywood" Boyce to show just how you can get Usher's abs.


Image Courtesy of LaFace/Arista

At least three times per week, Usher completes this ab circuit. He does a move for 30 seconds, then, after a 10-second rest, runs on the treadmill for two minutes. He repeats with the next movement until he's done with each exercise. His goal: Five circuits in less than an hour.

Incline Resistance Ball Plank
In a push-up position place your hands on top of the resistance ball. Make sure hands are shoulder width apart, feet are securely balanced on the floor and glutes are not positioned higher than your shoulders. Balance and hold this position for 30 seconds. Breathing is instrumental to maintaining balance. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

Prone Knee Tuck
Begin on all fours starting in a push-up position. Kneel down, and bring right knee in towards your right elbow. Be sure to alternate knees - right leg to right elbow/left knee to left elbow - and return to the starting position. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

T-Push-up Hold
Start in a push-up position with your left hand on the floor and your right hand balanced on top of an 8 lb. medicine ball. While going down simultaneously roll the ball to your left hand. Remember one hand should always be on the ball and the other on the floor - at all times. This is an advanced exercise and requires balance and arm coordination. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

Upside Down Banana Crunch
Laying flat on your stomach, slightly lift your hands and feet as they should not touch the floor. The goal is to roll over on your back reach up and touch your toes without having your hands or feet touch the floor. This is an advanced movement and requires balance. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

Egg Roll Crunch
Lay on your back with your hands palmed over your ears - cupping your ears. Lying on your back, bring your knees to your chest; Rolling up into a sitting position. Be sure to maintain positioning by keeping your hands over your ears. Once in a sitting position, roll back on your shoulders and your hips should be above your chest. Your goal is to not allow your hands to touch. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

Trainer: Cliff "Hollywood" Boyce
American Sports & Fitness Association (ASFA) Certified Master Trainer
Aerobics & Fitness Association of America (AFAA) Certified
International Fitness Professionals Association (IFPA) Certified

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