Things You'll Need:
- A gym membership (for best results)
- A mat
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Step 1
PERFORM SETS OF 8-12 REPS
When it comes to building muscle, a repetition range of 8-12 reps is traditionally considered best. Doing long sets (20+ reps) is great for building muscular endurance and performing shorter, more intense sets (3-5 reps) will build strength,but the 8-12 rep range is perfect for building muscle, which is what you want.
VERY IMPORTANT:
At the end of each set, the last few reps should be a struggle. And on your last set, you should fail on your last few repetitions. -
Step 2
TARGET THE UPPER ABS
Perform 3 sets of 8-12 repetitions of kneeling cable crunches.
In this exercise, you will face a cable machine, adjusted all the way to the top, and grasp a triceps rope handle behind your head. Kneeling about 3 feet away from the machine, perform a crunching motion, focusing on bringing your chest to your lower abdomen. -
Step 3
TARGET THE LOWER ABS
Perform 3 sets of 8-12 repetitions of hanging leg (or knee) raises.
In this exercise, you can either hang from a pull-up bar or use a captain's chair (in which your back will be stable and you hold on to handles with your legs dangling freely). Simply raise your knees up (or fully extended legs, for the more experienced) to where your thighs are perpendicular to your body. -
Step 4
TARGET YOUR ENTIRE CORE
Perform 3 sets of 8-12 repetitions of the jackknife sit-up.
This exercise is similar to a basic sit-up, but much more difficult. Begin by laying flat on the ground with your arms extended above your head and your legs fully extended on the ground. Raise your torso (keeping your hands extended above your head) while at the same time raising your legs. At the end of the exercise, your body should represent a (poorly drawn) V. -
Step 5
RECOVER!
The best way to finish a workout is with a protein shake (or any kind of protein source). The protein helps to rebuild muscle that is broken down in exercise.
