Abs

TRAINING PLAN
BY DEJAN STIPIC
HANGING
LEG RAISES
You can do these hanging or on a
machine, personally, I use wraps if
needed and hang from a chin bar.
Starting as you can see hanging at the
bottom then, making sure everything is
nice and controlled and you are not
swinging front and back, raise your legs
up straight in front of you to about a 90-
degree angle.

(If you struggle to keep your legs straight

then bend at your knees and raise your
knees until you have the strength to do
so).

SETS: 3
REPS: 12-15
SUITCASE
WALK
For this movement, you should select a weight
that provides some challenge but does not
compromise your posture. Standing upright with
your shoulders down and back and your core
engaged, begin slowly walking forward. Ideally,
take at least 20 steps forward, or the length of
the room you are in. You may need to extend
your opposite arm outward to maintain balance.
Once you are done with one side, switch hands
and repeat the process.

Make sure you keep your core engaged

throughout the entire time.

SETS: 2
STEPS: 20
PLANK KNEE-INS
Begin in the top of a pushup position with hands directly beneath your shoulders. Tighten your
abs and bring one knee towards your chest, squeeze your abs and move your leg back to the
starting position. Switch legs and repeat the movement.

To increase the difficulty of this exercise, bring your knee outside of the same arm, making sure
you pause for a moment before moving back to the starting position.

SETS: 3
REPS: 12-15
(each side)
ABS ROLLER
This exercise is not one to rush, really focus on the control of this exercise by
rolling out slowly whilst maintaining control/ you don’t have to roll out the full
distance to really feel the burn on this exercise

SETS: 4
REPS: 12
SIDE PLANK HOLD
Lay down on your side, then lift up your body supporting yourself with your arm. Keep
tightly contracted and really work hard on these. Once you are done with a minute,
switch sides and repeat.

If you are looking to challenge yourself, start adding some dips to your reps.

SETS: 3
1 MIN