Ripped Abs for Spring: The Basics
Tyler McPeak is a personal trainer, fitness model and expert on building lean, responsive muscle and perfecting physique. It is not easy – but with a proven competitor like Tyler leading the way and showing you how, building a better body (starting with your abs) is definitely within your grasp.
The key is to start with the basics. Tyler breaks from the traditional thought process of performing sit-ups and crunches every day. While the abdominal muscles are resilient enough to train every day, Tyler advocates a 3 day a week ab-training routine – as well as slowing down to perfect the form of your exercises and really feel the burn during your sets.
Adding Tyler’s basic program (working your abs on Monday, Wednesday and Friday) to your springtime training routine will have you seeing the results you’ve been thinking about all winter long in no time.
Springtime Abs Basic Routine
- Lying Bench Raises – 3 sets, 20 reps per set
- Superset: Decline Bench Sit Ups – 3 sets, 20-30 reps per set
- Rope Crunches – 5 sets, 20 reps per set
- Hanging Leg Raises – 3 sets, 15-20 reps per set
- Seated Bench Raises – 3 sets, 20 reps per set
- Superset: Lying Bench Leg Raises – 3 sets, 20 reps per set
- Decline Bench Sit Ups – 3 sets, 20-30 reps per set
Hanging Leg Raise
At the top, pause and contract for 2-3 seconds and contrl your legs back to the starting position.Feel the
abdominals throughout the entire leg raise. Try to keep your legs as straight as possible.
Basic Decline Bench Sit Ups
This is an excellent exercise for the entire core. Do these in a controlled manner as well and feel the abdominals’ doing the work.
Too often I see people rapidly speeding through ab exercises.
I suggest slow down and pause at the contraction again for 2-3 seconds and control your body, feeling the abs on the negative portion of the movement back to the starting position.
Try to keep your arms in the same “locked out” position during the entire repetition. Contracting the abs down from start to finish.
At the end of the movement, arch your back downward as shown in picture to get the full contraction.
At the top, feel your entire midsection fully stretch and restart.
Seated Bench Raises
As you can see by the picture(s), you want to bring your upper and lower body together at the same time to get the full contraction.
At the stretched position, lean your upper body back and you will have to balance yourself on the bench.
Lying Bench Raises
Raise your legs as high as you can and use your core to lift your butt off the bench, contracting your abs at the very top of the motion.
Control your legs back down to the starting position and get a full stretch. These can also be done on the floor as well.