This is the group of muscles that give us the six-pack appearance. It’s located in front of the body between the ribs and the pubic bone.
On Days 1 and 5 of our Summer Shred Flat Abs Workout Plan, you’ll choose three of the five moves below designed to target your rectus abdominis. Pair these ab moves with your own workout plan or download the complete M&F Summer Shred plan to get a beach-worthy body in just four weeks!
Reach and Tuck
Begin in a full pushup position. Hold a 5-pound dumbbell in the left hand. Lift right leg off the floor while extending left arm forward to shoulder height and back leg parallel to floor. Draw left elbow and right knee toward chest, tucking abs and raising hips slightly. Straighten arm and leg back to start and repeat.
Do 2–3 sets of 20 reps per side.
Lying Dumbbell Leg Raise
Lie faceup on floor with elbows bent 90 degrees, forearms and palms down next to sides. Place a 5- to 8-pound dumbbell between arches of feet with legs extended and slightly bent off floor. While pushing upper body off forearms, lift torso until it is in a V position. Lower weight and legs back to start.
Do 2–3 sets of 20 reps.
Overhead Ball Floor Tap
Lie faceup on the floor holding a medicine ball overhead with elbows facing ceiling. Sit up explosively, bringing legs into a wide V and lifting feet; tap ball on floor between legs. Lower back to start, tapping ball on floor behind you with arms extended.
Do 2–3 sets of 20 reps.
Lying Dumbbell Crunch
Lie faceup, right ankle crossed over left knee, left arm extended behind head holding light dumbbell in left hand a few inches from floor. Lift left shin parallel to floor. Keeping left arm straight and left foot elevated, crunch up, bringing left hand toward right shin, lifting head and upper back off the floor. Keep right hand on floor at side.
Do 20 crunches, keeping head and feet lifted; switch sides and repeat. Do 2–3 sets per side.
Overhead Barbell Situp
Lie faceup on floor holding up a 20-pound barbell or Body Bar over shoulders, arms extended. Lift head and neck off floor, engaging abs. Sit up, lifting torso and barbell upward until upper body is perpendicular to floor. Slowly lower back to start, keeping abs engaged.
