POWER ABS

Build strong abs in six weeks with this radical program that attacks the belly of the beast



Story by: Jim Stoppani, PhD
Art/Images by: Michael Darter
The Power Abs Program's focus is to not only streamline your waist by getting rid of the flab but also etch in deep abdominal muscle - so whenever you take off your shirt, your six-pack will be clearly visible. The keys to such a look is a low-fat diet (that, you knew) and training your abs with weights - which you may not have known. And here's more:

Powerlifters and strongmen have great abs. Sure, they're buried under layers of bodyfat, but deep under that flab are an incredibly developed rectus abdominis, external obliques, and the deeper internal obliques and transverse abdominis. Those guys need to have super-strong and well-developed ab muscles to lift the massive amounts of resistance required by their sports.

Like a powerlifter, you want strong abs. Without a well-developed midsection, you would bend like a twig when doing everyday tasks like lifting a toddler or carrying groceries. And a stronger midsection means more strength on all your other exercises, since that's your core. Unlike a powerlifter, however, you want a chiseled six-pack. But ripped, powerful abs seems like an oxymoron, right? Not with the Power Abs Program.

Unlike most trainees, powerlifters don't do endless reps of crunches. Quite the contrary: They perform weighted ab exercises and manipulate their reps and sets to work on strength and endurance. When you want to build bigger bi's or develop a chiseled chest, you cycle exercises, weight and reps. For some reason, though, you probably train abs differently, mindlessly crunching your way to nowhere. But make no mistake - the abs respond like any other muscle group. They require variety in exercises, reps, rest periods and use of weights. That last part is how the Power Abs Program differs from most conventional midsection philosophies.

Each two-week phase of the six-week program has one core, one oblique, and one upper- and lower-ab exercise to attack your midsection from every angle. With this plan in hand, you'll develop abs worthy of both a powerlifter and a bodybuilder.

Phase 1 (Weeks 1-2)
Train with heavy weight and low reps to build up your abs and make them stronger. Contrary to popular belief, training with high reps isn't the best way to increase ab mass or strength. The abs are like other muscle fibers in the body - to make them bigger, use heavier resistance with a low-to-moderate rep range.

Exercise Sets/Reps or Time Rest
Weighted Plank 2/30 sec. 2 min.
One-Arm Deadlift 2/6 reps (each side) 2 min.
Medicine-Ball Hip Thrust 2/8-10 reps 2 min.
Dumbbell Crunch 2/6-8 reps 2 min.
Phase 2 (Weeks 3-4)
This phase emphasizes circuits with no rest between sets to start building endurance and intensity as well as add some variety to your routine. During this phase, perform the exercises in a nonstop circuit. Do two circuits the first week and three the second (this is also known as a giant set). Perform this workout three times a week at the end of any routine, resting at least one day between ab workouts.
Exercise Sets/Reps Rest
Exercise-Ball Rollout 2-3/10-15 none
on Incline
Dragon Flag 2-3/8-12 none
Standing Cable Crunch 2-3/10-12 none
Decline Russian Twist 2-3/8-10 (each side) none
Phase 3 (Weeks 5-6)
Perform supersets that hit all abdominal muscles for complete development of strength, stamina and mass. Supersets keep intensity high while you focus on each of these three aspects of muscular recruitment.

Do not rest between exercises within a superset, but rest one minute between supersets. Perform two of each superset during Week 5 and three of each superset in Week 6. Do this workout three times a week at the end of any routine, resting at least one day between ab workouts.

Core Superset
Exercise Sets/Reps or Time Rest
Weighted Plank 2/30 sec. none
-superset with-
Woodchop 2/15 reps (each side) 1 min.


Strength Superset
Exercise Sets/Reps Rest
Standing Cable Crunch 2/6-8 none
-superset with-
Cable Reverse Crunch 2/6-8 1 min.
Endurance Superset
Exercise Sets/Reps Rest
Medicine-Ball Crunch/Throw 2/20-30 none
-superset with-
Standing Cable Oblique Crunch 2/20-30 (each side) 1 min.
Power Abs Exercises Core
Exercise-Ball Rollout on Incline
>> Kneel on an incline ab board or a decline bench and rest your forearms on the top of an exercise ball. Roll the ball forward as far as possible, hold for 1-2 counts, then return to the start position.

Weighted Plank
>> Lie facedown on the floor with your body straight and forearms resting on the floor. Have someone place a 25-45-pound plate on your lower back. Slowly press your body up off the floor onto your forearms and toes. Keep your abs pulled in tight and your back flat while holding this position.

Woodchop
>> Stand with your feet wider than shoulder width, knees slightly bent, holding a dumbbell in both hands above your right shoulder. Slowly lower the weight across your body until it's outside your left knee. Reverse direction to return to the start.

Upper Abs
Standing Cable Crunch
>> Attach a rope handle to a high-pulley cable. Stand facing away from the weight stack, your feet spaced shoulder-width apart and your knees slightly bent. Split the rope handles and hold one over each collarbone. Curl your torso down to bring your elbows toward your knees. Hold this position for a count, then slowly return to the start.

Dumbbell Crunch
>> Lie faceup on the floor with your knees bent and your feet and lower back flat on the floor. Grasp the ends of a dumbbell in both hands with your arms extended overhead. Contract your abs to lift your shoulders and upper back off the floor while keeping your arms straight. Hold this position for a count before slowly lowering to the start.

Medicine-Ball Crunch/Throw
>> Lie faceup on the floor with your knees bent and your feet and lower back flat on the floor. Hold a medicine ball overhead with your arms extended. Contract your abs to curl up explosively, bringing your shoulders and upper back as high off the floor as you can, then throw the medicine ball to a training partner standing near your feet as you reach the top position. Stay up until your partner throws the ball back to you. Resist the ball's momentum with your abs as you slowly return to the start.

Lower Abs
Medicine-Ball Hip Thrust
>> Lie faceup on the floor with your hands extended at your sides, then lift your feet so your legs are roughly parallel to the floor. Hold a medicine ball between your feet as shown. Use your abs to raise your hips and glutes straight up off the floor to push your feet toward the ceiling. Hold this position for a count before lowering your glutes back to the floor. This exercise can also be performed using a dumbbell by placing the top inner plate against your shoes and squeezing the handle with your feet.

Dragon Flag
>> Due to this move's difficulty, perform it only if you're already proficient at it. Lie faceup on a bench and grasp its sides near your head. Bring your knees toward your chest while pulling on the bench. Extend your body straight up so only your shoulders and upper back are in contact and your back and legs are perpendicular to the floor. Pull your abs in tight as you lower your legs to the bench over a count of 10.

Cable Reverse Crunch
>> Lie faceup on the floor with your feet pointed toward a low-pulley cable with ankle straps attached to it. Wrap the straps around your ankles. LIft your feet to bend your knees and hips to 90-degree angles, keeping your arms flat on the floor at your sides for balance. Curl your knees toward your chest. Hold this position for a count, then slowly return to the start.

Obliques
Decline Russian Twist
>> Sit on a decline bench and position your body in a half sit-up (your lower back shouldn't touch the bench). Using both hands, hold a dumbbell straight above you. With your arms locked in that position, rotate your torso to the right until your right arm is about parallel to the floor. Pause for a moment, then return to the start. Repeat on your left side. Alternating from right to left is one complete rep.

One-Arm Deadlift
>> Stand with your feet shoulder-width apart and a heavy dumbbell next to your right foot. Squat down and grasp the weight in your right hand. Stand up, keeping your back straight as you lift the dumbbell to your hip, leaning slightly to the left at the top. Lower slowly and repeat.

Standing Cable Oblique Crunch
>> Stand with your right side facing a high-pulley cable with a D-handle attached to it. Grasp the handle with your right hand using an underhand grip, keeping your elbow tucked tightly at your side. Contract your obliques to pull your torso down to the right side until your elbow touches the top of your hip. Pause for a count in this position before slowly returning to the start. Complete all reps for one side, then repeat on the other side.