The Abdominal Trifecta Workouts
Three routines and three planes of motion to cover all of your ab training angles.
Let's assume your diet is in check, you're working out hard, intense and with plenty of complex, compound movements. You're excited that body fat is melting away faster than an ice cream sandwich left in the sun, but you're still not satisfied with your progress. We worked with trainer Jon-Erik Kawamoto, MSc Kin(c), CSCS, CEP to develop three ab routines consisting of three exercises each that challenge three different functions of your core to have those abs popping out even more.
*Begin each of your workouts with one of these ab routines to ensure you put 100% effort into each exercise. Continue on to your regular training program after you complete all the sets and reps.
Ab Trifecta One:
Perform 3-5 sets of 12-15 reps with no breaks.
>> Flexion component: Weighted Rope Crunches
>> Stretching component: Hanging Leg Lifts
>> Rotational component: 45-degree Laying Windshield Wipers
> Weighted Rope Crunch:
Kneel in front of a high cable stack with a rope attachment. Hold the rope with your hands on either side of your head. Crunch forward while bringing your elbows toward your stomach.
> Hanging Leg Lift
Grab a chin-up bar and hang your body off the ground. Without rocking or swinging, raise your straight legs as high as you can.
> 45-degree Laying Windshield Wiper
Lay on your back with your arms out to your sides. Bring your legs straight up until you have a 90-degree angle at your hips. With control sweep your legs from side to side, achieving a 45-degree angle with the floor.