Adonis Abs Workout Challenge

Woodchoppers are a great way to trim your love handles and strengthen your core. There are many variations to this workout – you can use a cable pulley or a medicine ball. For this explanation we’ll use a cable pulley.

1. Start by attaching a handle attachment to a high pulley. Stand with one of your sides facing the pulley column at about arm’s length away from the column.
2. Grab the handle from the top with both hands so that your arms are diagonal with your body and fully extended.
3. Exhale while slowly pulling the cable across your body to the lower part of the other side of your torso. Be sure to keep your arms as straight as possible through this movement.
4. Pause for a moment, then inhale while bringing the cable back up to the starting position.
5. Repeat for the desired number of reps, then switch arms and repeat.

Russian twists are a great way to build ab and core strength.

1. Start by laying down on the floor with you knees bent and your feet planted flat on the ground. Place your feet under a piece of furniture or have a gym buddy hold them down if you can to help with stability.
2. With your feet planted and stable, slowly bring your torso up to about a 45 degree angle so your body makes a V shape with your legs. Hold your hands together or hold a medicine ball or weight out in front of you for added resistance.
3. Twist your hands or the weight from side to side almost touching the floor on each side. Once you’ve touched each side once you’ve completed one rep.
4. Repeat for the desired amount of reps to complete your set.

1. Attach a cable rope to a high pulley.
2. Kneel below the pulley grasping the rope attachment with your hands in front of your face.
3. Allow the weight to hyperextend your lower back and flex your hips.
4. Flex your waist to contract your abs. During this motion your elbows should move towards your the middle of your thighs, exhaling all the way through.
5. Inhale while slowly returning to your starting position.

1. To begin, hang from a chin-up bar with your both arms extended at arms-length in top of you using either wide grip or a medium grip. The legs should be straight down with the pelvis rolled backwards.
2. Raise your legs until the torso creates a 90-degree angle with the legs. Breath out as you perform this movement and hold the contraction for a second.
3. Return back to your starting position while you inhale.
4. Repeat for the recommended amount of repetitions.

Caution: Perform this exercise slowly and deliberately as it takes some time getting used to. Also, do not be hasty and try to use weights on the first trial; you’ll have enough in your hands by holding your weight and also learning how to balance yourself so that you avoid swinging your torso. As you get more advanced you can hold a dumbbell in between your feet. However, be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.

Leg lifts are a great way to build core and ab strength.

1. Start by laying down on the floor with your hands under your glutes. You can also use a bench by laying down with your legs hanging off. This will add resistance and challenge you during the movement.
2. Keeping your legs as straight as possible, left one legs up until it’s perpendicular to the floor
3. Hold for a second before bringing this leg back to your starting position. Switch then repeat with your other leg to complete one rep.