OLD SCHOOL ABS WORKOUT

a former heavyweight contender shows you how

to get a ripped midsection the old-fashioned way.

This might sting a little.

HANGING LEG RAISE
TARGET: RECTUS ABDOMINIS
Start: Grasp a pullup bar with an overhand grip and let your body dead-hang at a complete standstill.

Execution: With just a slight bend in your knees, slowly raise both legs in front of you by flexing your abdominals.

Simultaneously tuck your hips slightly under your pelvis and crunch to bring your feet above parallel to the floor. Slowly lower under control. Minimize body swing throughout the exercise to ensure your abs, not momentum, are doing the work.

SEATED DUMBBELL TWIST

TARGET: OBLIQUES
Start: Sit on the floor, knees bent 30–40 degrees in front of you, using both hands to grasp a relatively light dumbbell. Lift both feet off the floor, keeping your knees bent, and extend your arms out in front. 
You should be balancing on your sit-bones in an approximate V-up position.

Execution: Keeping your arms as straight as possible, rotate your shoulders and torso to bring the dumbbell over to your right and down slightly. Simultaneously move your knees to the left and up slightly. Slowly return to center. Perform all reps to one side, then the other.

PIKE PLANK
TARGET: RECTUS ABDOMINIS
Start: Clear 10 feet of space in front of you and lie facedown on the floor. Get up on your toes and forearms and balance your weight between them with your body in a straight line. Keep your palms flat on the floor and your fingers extended
for balance.

Execution: Keeping your hands in place, inch your feet forward one at a time as you push your hips up. 
When you can go no farther, slowly crawl your hands forward and keep your feet in place as your hips descend until you return to the starting pose. After each rep, you should be several inches in front of where you began.

WEIGHTED SIDE PLANK
TARGET: OBLIQUES
Start: Grasp a 5-pound weight in your right hand and lie on the floor on your left elbow and forearm, stacking your feet so your body creates a straight line. Raise your hips off the floor so you’re supporting yourself on your forearm and left foot, creating a straight line from head to toe. Extend your right arm toward the ceiling. Keep your head aligned with your spine at all times.

Execution: Keeping your right arm straight, slowly bring the weight down in an arc, rotating your torso so your abs turn toward the floor at the bottom of the move. The toes of your top foot will touch the floor for balance. When your right arm comes to parallel to the floor, hold the pose for a beat before slowly returning to the start position.