Aim to perform this workout between 2-4 times per week to get six packs abs in no time, either as a ‘standalone’ session or bolted onto the end of your usual routine. With no rest in between moves, it should take you just 10 minutes to complete. Combined with a good diet and some quality fat-burning supplements, it will allow you to carve out your core in no time.

The routine (repeat 3 times)

The long-arm crunch      12 reps

Reverse crunch               12 reps

Janda sit-up                     12 reps

The Jackknife                   12 reps

Extended plank               45 seconds

  1. The long-arm crunch

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How to do it Lie on your back with your knees bent and your arms straightened behind you. Then, keeping your arms straight above your head, perform a traditional crunch. The movement should be slow and controlled.

Why you should do it By extending your arms you add a longer ‘lever’ to the exercise, placing a greater strain on the upper region of the rectus abdominal.

  1. The reverse crunch

Reverse-Crunch

 

How to do it Lie on your back and place your hands behind your head, then bring your knees in towards your chest until they’re bent to 90 degrees, with feet together or crossed. Contract your abs to curl your hips off the floor, reaching your legs up towards the ceiling, then lower your legs back down to their original position without letting your feet touch the floor. This ensures your abs are continually activated.

The exercise should be slow and controlled, with no leg swinging or overuse of hip flexors. Pay particular attention to the downward phase – it’s tempting to let your legs drop, but they key is to maintain tension in the abdominals throughout the entire exercise.

Why you should do it Although it’s important to remember that your rectus abdominals is actually one long muscle that travels from your lower chest to your pelvis and that most abdominal specific exercises train the entire muscle, the reverse crunch will emphasise the lower part of the stomach muscle.

  1. Janda sit-up

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How to do it Lie on your back with your knees bent and hands placed behind your head. Then try ‘digging’ your heels into the floor, contracting your hamstrings, whilst performing an ordinary crunch.

Why you should do it The theory is that by contracting your hamstrings, you disengage your hip flexors, which in turn makes the muscles of the stomach work that much harder during the exercise.

  1. The Jackknife

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How to do it Place a mat on the floor, lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes, then return to your starting position.

Why you should do it After specifically targeting (and pre-exhausting) the upper and lower regions of the rectus abdominal muscle, the jackknife exercise is a great way to comprehensively train the stomach muscles in their entirety in one exercise.

  1. The extended plank

straight-arm-plank

How to do it Get into a press-up position, placing your hands around 10 inches in front of your shoulders, with the toes of your shoes placed against the floor. Hold this position with your back straight and try to continue to breathe as normal.

Why you should do it Very similar to the traditional plank, this specifically trains the transverse abdominal muscle – the deepest layer of abdominal muscle which wraps around the whole midsection. By extending your hands past the shoulders you force the muscles involved in the plan to work over a larger (and more difficult) range of movement.

 

EAT TO GET RIPPED

Follow this plan to get ripped and build muscle

Get ripped

Janda-Sit-up-Snapshot

 

As you reduce the number of calories you eat your body starts to burn fat for energy. But calorie cutting can make you lose muscle – so don’t overdo it. The trick: cut calories from carbs and eat more protein. This safeguards your muscle. If you cut too many calories your body thinks it’s starving so it starts to conserve and store them, which reduces the rate at which you burn body fat. This plan bypasses this survival mechanism because you’ll be alternating between the two workouts and meal plans. During this phase, eat your carbs early in the morning and right before you train to give you the energy to exercise. On your rest days, eat according to the “Build muscle” meal plan to give you enough calories to recover properly.

This plan has to be followed in conjunction with the “Get ripped” workout plan which you can read here.

 

Get ripped meal plan

Try this sample meal plan during the “Get Ripped” phase of the programme

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Breakfast

4 egg whites (scrambled, fried or omelette)

Whole grain bread (2 slices)

Oats (50g)

Milk

 

Snack

Hummus on oatcakes and 2 apples

 

Lunch

Turkey (150g), Swiss cheese and salad on whole grain bread

 

Snack

Protein shakes, 2 pieces of citrus fruit, black coffee 

 

Training session

 

Dinner

Stir-fried chicken (150g) and broccoli (1 cup)

Brown rice (1cup)

 

Snack

Frozen yoghurt (200ml) and protein shake

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