Try his strategy and see how far you can go.
- Although not shown here, Stan recommends using wrist straps to help maintain your grip on the hanging leg raise.
- Stan works his abdominals five days a week, at the end of his workouts.
HANGING LEG RAISE
Start: Hang vertically from a chin-up bar with your knees slightly bent.
Move: Slowly lift your legs until they come past parallel to the floor, your body forming an “L”. Hold for a count at the top before slowly lowering your legs back to the start and moving into the next rep. To keep from swinging, don’t drop your legs all the way back down.
Start: Lie on the floor with your knees bent, feet and lower back flat.
Move: With your hands cupped loosely behind your neck, contract through your abs to lift your shoulders and upper back off the floor. Hold the top for one count before slowly lowering back to the start, making the negative portion of the rep as slow and deliberate as the positive portion.
V-UP ON BENCH
Start: Sit in the middle of a bench with your hands grasping the edges and your feet off the ground.
Move: Bring your knees into your chest while keeping your back straight and abs tight, simultaneously curling your upper body forward to form a “V”. Return your legs and torso to the start position and repeat for reps.
STANDING OBLIQUE CABLE CRUNCH
Start: Attach a D-handle to the upper pulley, standing a few feet away with your right side and arm facing the weight stack. Grip the handle with your right hand, palm up, and bring it toward your temple, firmly holding it in this relative position throughout.
Move: Contract through your obliques, pulling down through your ribcage and serratus muscle, pausing a moment at the peak contraction before slowly returning to the start. At the top, you can hyperextend slightly to get a good stretch through your side before beginning the next repetition.