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The Better Abs Program: Day III

Use this no-twisting abs workout to get an impressive midsection without any back pain.
James Michelfelder

This workout is Day III 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. Pallof Press
Sets: 3
Reps: 12-15 (each side)
Set up as you would for the overhead Pallof press, but press the handle in front of your chest. Resist any rotation or bending.

1B. Single-Arm, Half-Supported Bench Press
Sets: 3
Reps: 12-15 (each side)
Hold a dumbbell in one hand and lie back on a bench so that only your upper back—not your midsection or hips—is supported. Brace your core and squeeze your glutes. Press the weight over your chest.

1C. Lateral Crawl
Sets: 3
Reps: 12-15 (each side)
Get into a pushup position and cross your right hand over your left while taking a step out with your left leg. Then move your left hand out and bring your right leg in to form a pushup position again. Continue moving laterally. Each step is one rep. Repeat in the opposite direction.


Better Abs Program: Day I >>>

Better Abs Program: Day II >>>


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