Abs Workouts For The Gym: Circuits for Upper Abs, Lower Abs, and Obliques and Core

Abs Workouts For The Gym: Circuits for Upper Abs, Lower Abs, and Obliques and Core

Bolt on these targeted abs workouts to your main gym session to sculpt a rock-hard six-pack

Considering they’re front and centre of the body, it’s no surprise that your abs get a good workout even when you’re not doing exercises that target them directly. Compound moves that transfer power between the lower and upper body hit the abs hard, and they’re an important stabiliser for many exercises from static holds to explosive jumps.

However, while compound exercises like squats, deadlifts and overhead presses will all do your core muscles the world of good, if you want to show off a ridged six-pack, you will also need to do some focused work on your abs. Fortunately, that’s exactly what these four-move circuits are designed to do.

There are three six-pack sessions below, each of which focuses on a different area of your abs. One is all about the upper abs, one hits the lower, and one concentrates on the obliques – also known as the side abs – and deep-lying core muscles. You don’t need to set aside a special visit to the gym to do these; just add one of them on at the end of your main workout to ensure your abs get the attention they require, although you can also do them as quick stand-alone abs blasts.

How it Works

Each of these abs workouts is a mini-circuit you can do at the end of your main workout. The circuits are designed to work the maximum number of muscle fibres as quickly and effectively as possible, so you’ll do all four moves in order, sticking to the reps and rest periods detailed. The first move of each circuit is the hardest, then they get progressively easier as the number of reps per move increases. This works your abs harder and places them under greater tension for longer, which is ultimately what stimulates muscle growth. After the final move, rest for the allotted time, then repeat the circuit. Do three circuits in total.

Upper Abs Workout

1 Dumbbell crunch

Reps 10 Rest 10sec

Hold a dumbbell or weight plate across your chest with both hands. Maintain tension in your upper abs as you lift, then lower, your torso.

You might also like : Abs Exercises: 4 Best Moves for Crazy Obliques !

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