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The Better Abs Program: Day II

The second day of the regimen will improve your six-pack without any side-to-side bending.
James Michelfelder

This workout is Day II 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. Half-Kneeling Single-Arm Overhead Press
Sets: 3
Reps: 12-15 (each side)
Grasp a dumbbell in one hand and get into a lunge position. Lower your back knee to the floor. (You may want to have a towel or pad under it for comfort.) Hold the dumbbell at shoulder level and press it overhead without twisting or bending to either side.

1B. Side Plank
Sets: 3
Reps: Hold for 45 sec. (each side)
Lie on your side and rest your forearm on the floor. Raise your hips up until your body forms a straight line and your weight is supported by your forearm and the side of your foot. Keep your abs braced and hold the position.

1C. Overhead Pallof Press
Sets: 3
Reps: 12-15 (each side)
Attach a D-handle to the top pulley of a cable station and grasp it with both hands. Stand back away from the station to put tension on the cable and hold the handle at chest height. Stand with your feet shoulder width and brace your abs. Press the handle overhead and avoid twisting or bending.


Better Abs Program: Day I

Better Abs Program: Day III


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