You are here

The Better Abs Program: Day I

The first day of the regimen is designed to build your six-pack without any motions that require bending forward or backward.
James Michelfelder

This workout is Day I of the Better Abs Program. You can get the full workout program here.

For visual demonstration of each exercise, click the exercise name to jump to that exercise in the gallery of all the moves from the Better Abs program.

Perform this workout as a finisher to whatever workouts you’re currently doing. Complete the exercises as a circuit. So you’ll do one set of 1A, then 1B, and then 1C, resting as little as possible between each. Afterward, rest 60 to 90 seconds and repeat for three total circuits.

1A. Ab-Wheel Rollout
Sets: 3
Reps: 12-15
Kneel on the floor holding an ab wheel directly beneath your shoulders. Brace your abs and roll the wheel in front of you, extending your hips and arms as far as you can without allowing your hips to sag. Then roll back.

1B. Swiss Ball Stir the Pot
Sets: 3
Reps: Repeat for 45 sec. 
Get into a plank position, resting your arms on a Swiss ball. Brace abs and rotate elbows clockwise so you roll the ball beneath you. Repeat counterclockwise.

1C. Alligator Crawl
Sets: 3
Reps: Crawl for 45 sec.
Get into a pushup position and rest your feet on furniture sliders or paper plates. (It’s best to do these on a waxed floor if possible.) Brace your abs and crawl forward on your hands while maintaining the pushup position. Don’t let your hips sag or twist.


Better Abs Program: Day II

Better Abs Program: Day III


Want more Men's Fitness?

Sign Up for our newsletters now.

You might also like